The Complete Idiot's Guide to Weight Training Illustrated, 3rd Edition

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

• ISBN13: 9781592574193
• ISBN10: 159257419X
• Edition: 3rd
• Format: Paperback
• Copyright: 2005-12-06
• Publisher: DK Publishing, Inc.

Summary

We’ve beefed up … with all new photos.Both newbies and gym rats will want to get their hands on this updated edition. Now with an easier-to-use format, this guide gives each exercise a full 2-page spread, adding over new 300 photos. Included are additional exercises for all major muscle groups (incorporating bands, balls, and other non-traditional equipment), a section on bringing the gym experience home, and up-to- the-minute information on taking supplements. -Earlier editions of this book have sold extremely well -Includes a 2-color interior, oversized trim with more than 300 photos -The International Health, Racquet, and Sportsclub Association estimates that the U.S. commercial health club industry generated $12.7 billion in total revenues in 2003 (+6.0%), despite an overall flat economy -A national study conducted by American Sports Data, Inc., found that the number of health club patrons climbed 6% to 59.4 million people in 2003, and U.S. membership is up 62% from a decade ago

Author Biography

Jonathon Cane is a competitive cyclist who holds an M.A. in exercise physiology and is certified by the American College of Sports Medicine.

Joe Glickman is a New York-based journalist, rock climber, nationally ranked marathon kayaker, and triathlete. He writes the “Weekend Warrior” column for The New York Times and is currently working on a book, To the Top, which details his experiences climbing the highest mountain in each of the 50 states.

Table of Contents

Part 1: Gearing Up	2	(66)
Look Before You Lift	4	(16)
Eenie, Meenie, Miney, Mo	5	(5)
Neatness---or at Least Cleanliness---Counts!	6	(1)
Do You Have X, Y, and Z?	6	(1)
Ambience	7	(1)
Bond or Bust	8	(1)
Your Escape Clause	8	(1)
Just How Much Is This Going to Cost?	8	(1)
Give Me Exercise, or Give Me Death	9	(1)
Evaluating the Trainers	9	(1)
There's No Place Like Home	10	(3)
Recognizing and Avoiding Home-Gym Pitfalls	10	(1)
What You Need and What It Costs	11	(1)
Cardio Action	11	(1)
The Weight Stuff	12	(1)
The Power of Freeweights	12	(1)
Strain in Style	13	(3)
Do Clothes Make the Athlete?	13	(1)
The Threads	13	(1)
Women's Wear	14	(1)
The Treads	15	(1)
Don't Mention It	16	(1)
Wrap It Up	16	(4)
Buckle Up!	16	(1)
It's a Wrap	17	(1)
Finger Wraps	18	(1)
Pads	18	(1)
Straps	18	(2)
Food for Thought	20	(14)
How Much Is Just Enough?	22	(1)
Do You Need More?	23	(2)
The Truth About Protein	23	(1)
Water, Water, Everywhere	24	(1)
The Fancy Stuff	24	(1)
Lose It by the Book	25	(2)
Slow but Steady Wins the Race	25	(1)
The Sad Truth About Fad Diets	26	(1)
A Pound of Feathers or a Pound of Rocks	27	(1)
To Supplement or Not?	27	(7)
Buyer Beware	27	(1)
Powder Power	28	(1)
The Creatine Craze	29	(1)
DHEA, Andro, Chromium, Ephedrine	30	(1)
Burn, Baby, Burn	30	(1)
Starbucks, Anyone?	30	(1)
The Bar Scene	31	(1)
From A to Zinc	32	(1)
The Least You Need to Know	33	(1)
Getting a Clean Bill of Health	34	(16)
The Medical Checkup	36	(3)
``The Doctor Will See You Now''	39	(1)
Avoiding Risky Business	39	(2)
Hyper Types	39	(1)
Post-Stroke Fitness	40	(1)
Post--Heart-Attack Workout	40	(1)
Breathing Right	40	(1)
The Sugar Blues	41	(1)
Building Bones	41	(1)
Bum Knees	41	(1)
Oy, My Back	41	(1)
Atlas Shrugged	42	(1)
Safety in the Gym	42	(8)
Form, Form (and Form)	43	(1)
What Goes Where?	43	(3)
Ask First, Lift Later	46	(1)
The Collars	46	(1)
Miss Manners Says	47	(1)
Lightening the Load	47	(1)
May I?	47	(1)
Wiping It Clean	48	(1)
Keep It Clean	48	(1)
The Least You Need to Know	49	(1)
Revving the Engine	50	(18)
Warming Up: How Long Do I Stay on This Thing?	52	(1)
Hey, Stretch!	52	(1)
Easy Does It	53	(1)
To Do and Not to Do	54	(12)
Torso Stretch	55	(1)
Pec Stretch	56	(1)
Spinal Twist	57	(1)
Groin Stretch	58	(1)
Quadriceps Stretch	59	(1)
Hamstring Stretch	60	(1)
Hip Flexor Stretch	61	(1)
Calf Stretch	62	(2)
Back and Hip Stretch	64	(2)
Advanced Techniques	66	(2)
Part 2: The Workout	68	(136)
Gluteus What?	70	(10)
Know What and Where It Is	72	(2)
Walking Tall	74	(1)
Be Erect	74	(1)
Sitting Bull	75	(1)
Bend Right	76	(1)
In and Out	77	(1)
Up Three, Down Three	77	(1)
Improper Technique	78	(1)
Cheers	79	(1)
Now What?	80	(10)
That Was Intense!	81	(2)
It's Quality, Not Quantity	82	(1)
How Long?	82	(1)
Fiber Types	82	(1)
Get With the Program	83	(1)
What to Do?	83	(1)
Schedule	84	(1)
Reps	84	(4)
How Fast?	85	(1)
How Many Reps?	85	(1)
How Many Sets?	86	(1)
How Much Weight?	87	(1)
How Much Rest?	87	(1)
Spotter, Please	88	(2)
Below the Waist	90	(22)
What's the Point?	93	(1)
Squat	94	(2)
Lunge	96	(2)
Leg Press	98	(2)
Leg Extensions	100	(2)
Leg Curls	102	(2)
Calf Raises (Standing)	104	(2)
Calf Raises (Seated)	106	(2)
Hip Abduction	108	(2)
Hip Adduction	110	(2)
Flip Side	112	(20)
Why Bother?	114	(1)
Deadlifts	115	(3)
Pull-Ups and Chin-Ups	118	(2)
Row, Row, Row	120	(2)
Upright Rows	122	(2)
Shrugs	124	(2)
Lat Time	126	(2)
Cable Rows	128	(2)
Extension	130	(2)
Chest or Bust	132	(18)
Pecs to Flex	133	(1)
The Bench	134	(2)
Goin' Uphill	136	(2)
Down We Go	138	(2)
Dips	140	(2)
Push, Please	142	(2)
Flying Solo	144	(2)
Chest Press	146	(2)
Pec Deck	148	(2)
The World on Your Shoulders	150	(16)
Should I?	153	(1)
Military Action	154	(2)
Literally Lateral	156	(2)
Front Raises	158	(2)
Reverse Flyes	160	(2)
Shoulder Press Machine	162	(2)
Lateral Raise Machine	164	(2)
Armed but Not Dangerous	166	(20)
Bulging Biceps	168	(10)
Standing Curls	168	(2)
Dumbbell Curls	170	(2)
Concentration Curls	172	(2)
Cable Curls	174	(2)
Machine Curls	176	(2)
Triceps	178	(6)
Triceps Kickbacks	178	(2)
French Curls	180	(2)
Pushdowns	182	(2)
Wrist Not, Want Not	184	(2)
Wrist Flexion	184	(1)
Wrist Extension	185	(1)
Gut Buster	186	(18)
Feel the Burn	188	(2)
Crunches	190	(2)
Reverse Crunches	192	(2)
Ball Crunches	194	(2)
Oblique Crunches	196	(2)
Side Obliques	198	(2)
Machine Crunches	200	(2)
Rotary Torso	202	(2)
Part 3: Leaner and Meaner	204	(89)
Get With the Program	206	(8)
What to Do	207	(3)
Keeping Track	209	(1)
I'm Late! I'm Late!	209	(1)
Progress Report	210	(1)
The Burn	210	(1)
The DOMS	210	(1)
That Hurts!	211	(1)
Pulls and Strains	211	(1)
Overtraining	212	(1)
This Isn't Working	212	(1)
I'm Bored	213	(1)
Don't Do It	214	(6)
I'll Take a Six-Pack	215	(2)
Sit-Ups	216	(1)
Double Leg Lifts with Straight Legs	216	(1)
Bad Bench	217	(1)
Oh-No Bent Rows	217	(1)
Which Way to the Beach?	218	(1)
Exploring Exploding	219	(1)
1,001, 1,002, 1,003	219	(1)
Getting Fancy	220	(8)
SuperSlow	221	(1)
Plyometrics: Not So Fast	222	(2)
Supersets	224	(1)
Be Negative	225	(1)
Breakdowns	226	(1)
Help Me	227	(1)
High Tech	228	(8)
Split Routines	229	(1)
Push-Pull	230	(1)
Upper-Lower	231	(1)
Superset Routines	232	(3)
Nice Legs	233	(1)
Nice Pecs	233	(1)
Nice Delts	234	(1)
Nice Lats	234	(1)
Nice Traps	234	(1)
Circuit City	235	(1)
And the Winner Is	236	(10)
Arnold's World	237	(1)
Competition Anyone?	238	(1)
Deidre's World	239	(4)
How It's Done	240	(1)
What's Done and Equipment You Need	240	(2)
The Squat	242	(1)
The Bench	242	(1)
The Deadlift	243	(1)
The Big Boys	243	(3)
The Snatch	244	(1)
The Clean and Jerk	244	(2)
Lift Well, Play Hard	246	(16)
Can You Be More Specific?	248	(1)
Stick Out Your Neck	249	(4)
Running	253	(1)
Cycling	254	(1)
Tennis	254	(1)
Golf	255	(1)
Baseball	256	(1)
Basketball	256	(1)
Swimming	257	(1)
Skiing and Snowboarding	258	(1)
Skating	258	(1)
Kayaking	259	(1)
Martial Arts and Boxing	260	(2)
Mix It Up	262	(8)
Lub Dub: Heart Rates	264	(3)
Figure It Out	265	(1)
How to Measure	266	(1)
Take a Class	267	(3)
Spinning Out	267	(1)
Flash Dance	268	(1)
Run, Spot, Run	268	(1)
Step, Two, Three, Four	269	(1)
Hurry Up and Weight	270	(8)
It's Easier Than You Think	271	(4)
Working Out Before Work	273	(1)
The Lunch Break Plan	273	(1)
Work Out Postwork	274	(1)
Let's Get Ready for the Weekend!	275	(1)
You Brush Your Teeth, Don't You?	275	(1)
Sweat Socially	276	(2)
Bands on the Run	278	(15)
Band Low Row	280	(1)
Band Chest Press	281	(1)
Band Lateral Raise	281	(1)
Band Front Raise	282	(1)
Band Biceps Curls	283	(1)
Band Triceps Extension	283	(1)
Band Internal Rotation	284	(1)
Band External Rotation	285	(1)
Appendixes
A. Glossary	286	(5)
B. Resources	291	(2)
Index	293