The Complete Idiot's Guide to Weight Training Illustrated, 2nd Edition

by Johnson-Cane, Deidre; Cane, Jonathon; Glickman, Joe

• ISBN13: 9780028644332
• ISBN10: 0028644336
• Edition: 2nd
• Format: Paperback
• Copyright: 2002-12-03
• Publisher: DK Publishing, Inc.

Summary

The Complete Idiot's Guide® to Weight Training, Second Edition, Illustrated will be updated to be even more useful to those looking for an approachable, beginner's guide to lifting weights. This book will be revised in The Complete Idiot's Guide's new illustrated format, whereby photos and lines are given just at much attention as the easy-to-read text. Some people learn by reading, others learn by seeing. The Complete Idiot's Guide® to Weight Training, Second Edition, Illustrated will appeal to both groups. The book will include multiple exercises for all of the major muscle groups; all new photos for each exercise, depicting the beginning, midpoint, and ending positions of each exercise; new photos depicting the most common mistakes in executing various exercises, so that readers can learn from other's mistakes and not their own; new two-color line illustrations for each paragraph, showing the reader which muscles are involved with each exercise; coverage of all of the things readers need to know before they get started, including nutrition basics, stretching, weight training etiquette, and proper attire; and fitness programs based on the readers fitness goals.

Author Biography

Deidre Johnson-Cane is a licensed physical therapist and a two-time national and world power lifting champion. Jonathan Cane is a competitive cyclist who holds a Master's degree in Exercise Physiology and is certified by the American College of Sports Medicine. Joe Glickman is a freelance writer and a nationally ranked marathon kayaker.

Table of Contents

Part 1: Gearing Up	1	(64)
Look Before You Lift	3	(16)
Eenie, Meenie, Miney, Mo	3	(6)
Neatness---or at Least Cleanliness---Counts!	4	(1)
Do You Have X, Y, and Z?	5	(1)
Ambience	5	(1)
Bond or Bust	6	(1)
Your Escape Clause	7	(1)
Just How Much Is This Going to Cost?	7	(1)
Give Me Exercise or Give Me Death	7	(1)
Evaluating the Trainers	8	(1)
There's No Place Like Home	9	(3)
Recognizing and Avoiding Home Gym Pitfalls	9	(1)
What You'll Need, and What It'll Cost	9	(1)
Cardio Action	10	(1)
The Weight Stuff	10	(1)
The Power of Freeweights	11	(1)
Strain in Style	12	(3)
Do Clothes Make the Athlete?	12	(1)
The Threads	12	(1)
Women's Wear	13	(1)
The Treads	14	(1)
Don't Mention It	15	(1)
Wrap It Up	15	(4)
Buckle Up!	16	(1)
It's a Wrap	16	(1)
Finger Wraps	17	(1)
Pads	18	(1)
Straps	18	(1)
Food for Thought	19	(14)
How Much Is Just Enough?	20	(2)
Do You Need More?	22	(2)
The Truth About Protein	22	(1)
Water, Water, Everywhere	22	(1)
The Fancy Stuff	23	(1)
Lose It by the Book	24	(2)
Slow but Steady Wins the Race	24	(1)
The Sad Truth About Fad Diets	25	(1)
A Pound of Feathers or a Pound of Rocks	26	(1)
To Supplement or Not?	26	(7)
Buyer Beware	27	(1)
Powder Power	27	(1)
The Creatine Craze	28	(1)
DHEA: Yea or Nay?	29	(1)
Burn, Baby, Burn	29	(1)
If It's Okay for Mark McGwire	30	(1)
Starbucks Anyone?	30	(1)
The Bar Scene	31	(1)
From A to Zinc	31	(2)
Getting a Clean Bill of Health	33	(16)
The Medical Checkup	34	(3)
The Doctor Will See You Now	37	(1)
Avoiding Risky Business	38	(2)
Hyper Types	38	(1)
Post-Stroke Fitness	39	(1)
Post-Heart Attack Workout	39	(1)
Breathing Right	39	(1)
The Sugar Blues	40	(1)
Building Bones	40	(1)
Bum Knees	40	(1)
Oy, My Back	40	(1)
Atlas Shrugged	41	(1)
Safety in the Gym	41	(8)
Form, Form (and Form)	42	(1)
What Goes Where?	42	(2)
Ask First, Lift Later	44	(1)
The Collars	45	(1)
Miss Manners Says	46	(1)
Lightening the Load	46	(1)
May I?	46	(1)
Wiping It Clean	47	(1)
Keep It Clean	47	(2)
Revving the Engine	49	(16)
How Long Do I Stay on This Thing?	50	(1)
Hey Stretch!	51	(1)
Easy Does It	51	(1)
To Do and Not to Do	52	(13)
Torso Stretch	53	(1)
Pec Stretch	54	(1)
Spinal Twist	55	(1)
Groin Stretch	56	(1)
Quadriceps Stretch	57	(1)
Hamstring Stretch	58	(1)
Hip Flexor Stretch	59	(1)
Calf Stretch	60	(2)
Back and Hip Stretch	62	(3)
Part 2: The Workout	65	(112)
Gluteus What?	67	(10)
Know What and Where It Is	68	(2)
Walking Tall	70	(1)
Be Erect	70	(1)
Sitting Bull	71	(1)
Bend Right	72	(1)
In and Out	73	(1)
Up Three, Down Three	74	(1)
Improper Technique	74	(1)
Cheers	75	(2)
Now What?	77	(10)
That Was Intense!	78	(1)
It's Quality, Not Quantity	78	(1)
How Long?	78	(1)
Fiber Types	79	(1)
Get With the Program	79	(2)
What to Do?	80	(1)
Schedule	80	(1)
Reps	81	(4)
How Fast?	81	(1)
How Many Reps?	82	(1)
How Many Sets?	83	(1)
How Much Weight?	84	(1)
How Much Rest?	84	(1)
Spotter, Please	85	(2)
Below the Waist	87	(18)
What's the Point?	88	(1)
Freeweights	89	(4)
Squat	89	(2)
Lunge	91	(2)
Machines	93	(12)
Leg Press	93	(2)
Leg Extensions	95	(2)
Leg Curls	97	(1)
Calf Raises (Standing)	98	(2)
Calf Raises (Seated)	100	(1)
Hip Abduction	101	(2)
Hip Adduction	103	(2)
Flip Side	105	(18)
Why Bother?	106	(1)
Freeweights	106	(10)
Deadlifts	106	(3)
Pull-Ups and Chin-Ups	109	(2)
Row, Row, Row	111	(2)
Upright Rows	113	(1)
Shrugs	114	(2)
Machines	116	(7)
Lat Time	116	(2)
Cable Rows	118	(1)
Extension	119	(4)
Chest or Bust	123	(14)
Pecs to Flex	124	(1)
Freeweights	124	(9)
The Bench	124	(2)
Goin' Uphill	126	(2)
Down We Go	128	(1)
Dips	129	(1)
Push, Please	130	(2)
Flying Solo	132	(1)
Machines	133	(4)
Chest Press	133	(2)
Pec Deck	135	(2)
The World on Your Shoulders	137	(12)
Should I?	138	(1)
Freeweights	138	(6)
Military Action	138	(2)
Literally Lateral	140	(1)
Front Raises	141	(2)
Reverse Flyes	143	(1)
Machines	144	(5)
Shoulder Press Machine	144	(2)
Lateral Raise Machine	146	(3)
Armed but Not Dangerous	149	(16)
Bulging Biceps	150	(1)
Bicep Freeweights	150	(4)
Standing Curls	150	(2)
Dumbbell Curls	152	(1)
Concentration Curls	153	(1)
Bicep Machines	154	(3)
Cable Curls	154	(2)
Machine Curls	156	(1)
Tricep Freeweights	157	(3)
Tricep Kickbacks	158	(1)
French Curls	159	(1)
Tricep Machines	160	(2)
Pushdowns	160	(2)
Wrist Not, Want Not	162	(3)
Wrist Flexion	162	(1)
Wrist Extension	162	(3)
Gut Buster	165	(12)
Feel the Burn	166	(1)
Freeweights	167	(5)
Crunches	167	(1)
Reverse Crunches	168	(2)
Oblique Crunches	170	(1)
Side Obliques	171	(1)
Machines	172	(5)
Machine Crunches	172	(2)
Rotary Torso	174	(3)
Part 3: Leaner and Meaner	177	(78)
Get with the Program	179	(8)
What to Do	180	(2)
Keeping Track	181	(1)
I'm Late, I'm Late	181	(1)
Progress Report	182	(1)
The Burn	182	(1)
The DOMS	183	(1)
That Hurts!	183	(2)
Pulls and Strains	184	(1)
Overtraining	184	(1)
This Isn't Working	185	(1)
I'm Bored	185	(2)
Don't Do It	187	(6)
I'll Take a Six-Pack	188	(1)
Sit-Ups	188	(1)
Double Leg Lift with Straight Legs	188	(1)
Bad Bench	189	(1)
Oh-No Bent Rows	190	(1)
Which Way to the Beach?	191	(1)
Exploring Exploding	191	(1)
1001, 1002, 1003	192	(1)
Getting Fancy	193	(8)
SuperSlow	194	(1)
Plyometrics: Not So Fast	195	(2)
Supersets	197	(1)
Be Negative	198	(1)
Breakdowns	199	(1)
Help Me	199	(2)
High Tech	201	(8)
Split Routines	202	(1)
Push-Pull	202	(1)
Upper-Lower	203	(1)
Superset Routines	204	(3)
Nice Legs	205	(1)
Nice Pecs	206	(1)
Nice Delts	206	(1)
Nice Lats	207	(1)
Nice Traps	207	(1)
Circuit City	207	(2)
And the Winner Is	209	(10)
Arnold's World	210	(1)
Competition Anyone?	211	(1)
Deidre's World	212	(4)
How It's Done	212	(1)
What Is Done	213	(1)
The Squat	214	(1)
The Bench	215	(1)
The Deadlift	216	(1)
The Big Boys	216	(3)
The Snatch	217	(1)
The Clean and Jerk	217	(2)
Lift Well, Play Hard	219	(12)
Can You Be More Specific?	220	(1)
Stick Your Neck Out	221	(2)
Running	223	(1)
Cycling	224	(1)
Tennis	225	(1)
Golf	225	(1)
Baseball	226	(1)
Basketball	227	(1)
Swimming	227	(1)
Skiing and Snowboarding	228	(1)
Skating	228	(1)
Kayaking	229	(1)
Martial Arts and Boxing	230	(1)
Mix It Up	231	(8)
Lub Dub: Heart Rates	233	(2)
Figure It Out	233	(1)
How to Measure	234	(1)
Take a Class	235	(4)
Spinning Out	236	(1)
Flash Dance	236	(1)
Run, Spot, Run	237	(1)
Step, Two, Three, Four	237	(2)
Hurry Up and Weight	239	(16)
It's Easier Than You Think	239	(4)
Working Out Before Work	241	(1)
The Lunch Break Plan	242	(1)
Work Out Postwork	242	(1)
Let's Get Ready for the Weekend!	243	(1)
You Brush Your Teeth, Don't You?	244	(1)
Sweat Socially	244	(3)
Appendixes
A Glossary	247	(4)
B Resources	251	(4)
Index	255