Getting Stronger: Weight Training for Men and Women : Sports Training, General Conditioning, Bodybuilding

by Pearl, Bill; Golueke, Richard

• ISBN13: 9780936070247
• ISBN10: 0936070242
• Edition: Revised
• Format: Paperback
• Copyright: 2001-06-01
• Publisher: Pub Group West

Summary

Looks at the history of bodybuilding, and discusses equipment, nutrition, andnjuries.

Author Biography

Bill Pearl was born in Prineville, Oregon on October 31, 1930. At age 14 he acquired his first set of weights and has lifted weights ever since. He was a star wrestler and football player in high school. He then joined the U.S. Navy and won the 13th Naval District Heavyweight Wrestling Championship and the Pacific Northwest All Comers Meet in 1951. He began training with gym owner Leo Stern in the early '50s in San Diego and he credits Stern with coaching him and helping him on the road to winning the following titles: 1953 Mr. Southern California 1953 Mr. California 1953 AAU Mr. America 1953 NABBA* Mr. Universe, Amateur 1956 Mr. USA, Professional 1956 NABBA Mr. Universe, Professional 1961 NABBA Mr. Universe, Professional 1967 NABBA Mr. Universe, Professional 1971 NABBA Mr. Universe, Professional 1974 WBBG** World's Best Built Man 1978 Entered into WBBG Hall of Fame Bill has run gyms in Sacramento, California and Los Angeles for over 30 years. He has personally coached more major contest winners than anyone else in history: his pupils have won 10 Mr. Universe titles and 8 Mr. America titles. Bill appears regularly at sports fitness conventions, bodybuilding contests and other invitational events. Notes on his career and photos appear in practically every book on bodybuilding today. He was the subject of a feature article by Terry Todd in Sports Illustrated in 1983. Bill and his wife Judy recently moved to a small town near Medford, Oregon. They live on a four-acre ranch with fruit trees, two dogs, a cat, two tortoises and a parrot. In a barn behind the house Bill has set up his gym. He gets up at 3:00 a.m. to train six days a week. He first does some cardiovascular training and stretching and is then joined at 4:30 sharp by his training partners-including Judy, also a bodybuilder. Their workout lasts about 21/2 hours.

Table of Contents

Introduction	8	(6)
General Conditioning	14	(16)
Before You Start	14	(4)
Setting Goals	14	(1)
When You Start	14	(1)
How Often Should You Lift?	15	(1)
How Many Sets?	15	(1)
How Many Reps?	16	(1)
How Much Weight?	16	(1)
When To Increase Weights?	16	(1)
Two Types of Lifting	16	(1)
The Seven Most Important Muscle Groups	16	(1)
Cardiovascular Training	16	(1)
Benefits of Resistance Exercise	17	(1)
The General Conditioning Program	17	(1)
How to Lift	18	(8)
Stretching	18	(1)
Flexibility and Range of Motion	18	(1)
Breathing	18	(1)
Safety	19	(7)
Weight Training for Women	26	(4)
The Body Beautiful	26	(1)
Strength Training for Women	26	(1)
Hard Training	27	(1)
Special Training Considerations for Women	27	(2)
Women's Bodybuilding	29	(1)
Bodybuilding	30	(21)
Beginning Bodybuilding	33	(4)
Intermediate Bodybuilding	37	(2)
Advanced Bodybuilding	39	(3)
Competitive Bodybuilding	42	(4)
Posing	46	(2)
12 Basic Poses	48	(1)
Cautions for Bodybuilders	49	(1)
My Routine	50	(1)
Strength Training For Sports	51	(22)
The Elements Of Fitness	53	(2)
Strength	53	(1)
Muscular Endurance	53	(1)
Cardiovascular Endurance	53	(1)
Flexibility	54	(1)
Sports Training Principles	55	(6)
The Most Important Principles in Weight Training for Sports	55	(2)
Strength/Power/Speed	57	(1)
Fast Twitch Fibers/Slow Twitch Fibers/Intermediate Twitch Fibers	57	(2)
Isometric/Isokinetic/Isotonic	59	(2)
Training Concepts For Advanced Athletes	61	(5)
Workout Techniques	61	(1)
High Intensity Training	61	(1)
Split Routines	62	(1)
Super Stretching	63	(1)
Plyometric Exercises	63	(1)
Periodization	64	(2)
Cardiovascular Training	66	(4)
Risk Factor Questionnaire	66	(1)
Aerobic/Anaerobic	67	(1)
Summary of Cardiovascular Principles	68	(1)
Checking Your Pulse	68	(1)
Types of Cardiovascular Activities	68	(2)
Power of Positive Lifting	70	(3)
Stretches For Weight Training	73	(8)
Sports Training Programs	81	(103)
All-Around Athlete	84	(2)
Aerobic Dance	86	(2)
Baseball	88	(4)
Basketball	92	(5)
Boxing	97	(3)
Cycling	100	(4)
Football	104	(8)
Golf	112	(4)
Gymnastics	116	(4)
Ice Hockey	120	(4)
Powerlifting	124	(6)
Rowing	130	(4)
Running (Distance)	134	(4)
Skiing (Cross-Country)	138	(4)
Skiing (Downhill)	142	(4)
Soccer	146	(3)
Swimming	149	(4)
Tennis	153	(3)
Track & Field	156	(9)
Triathlon	165	(4)
Volleyball	169	(3)
Wrestling	172	(4)
Fine Tuning	176	(8)
Muscular Arms	177	(1)
Strong Back	178	(1)
Tight Bottom	179	(1)
Larger Chest	180	(1)
Shapely Legs	181	(1)
Broad Shoulders	182	(1)
Flat Stomach	183	(1)
Exercises for Free Weights	184	(127)
Body Parts	186	(125)
Abdominals	190	(12)
Back	202	(16)
Biceps	218	(18)
Calves	236	(8)
Chest	244	(14)
Forearms	258	(8)
Neck	266	(6)
Shoulders	272	(12)
Thighs	284	(16)
Triceps	300	(11)
Hardware	311	(22)
Picking a Gym	312	(6)
Commercial Bodybuilding Gyms	312	(1)
Health Clubs/Spas	312	(1)
School, University or YMCA Weight Rooms	312	(1)
Big or Small Club---Which Should You Join	313	(1)
Personal Trainers: What to Look For and Look Out For	313	(2)
The Home Gym	315	(3)
Free Weights vs. Machines	318	(4)
Free Weights	318	(1)
Auxiliary Equipment	319	(1)
Traditional Machines	319	(1)
Nautilus Machines	319	(2)
21st Century Weight Training Machines	321	(1)
The New Weight Training Machines	322	(4)
Keiser Pneumatic Machines	326	(1)
Keiser X-Press Training Circuit	327	(6)
Fit for Life	333	(8)
Lower Back Pain	334	(4)
Should Kids Lift?	338	(3)
Getting Older	341	(3)
Muscles	344	(8)
Types of Muscle	346	(1)
Inside the Muscle Cell	346	(1)
The Architecture of Muscle	347	(1)
Tendons and Ligaments	348	(1)
Why Muscles Get Bigger and Stronger	349	(1)
Stress and Response	349	(1)
The Overload Principle	350	(1)
Physiological Benefits of Weight Training	351	(1)
Injuries	352	(4)
Rehabilitation of Injuries	354	(1)
Injury Prevention	355	(1)
Injury Rehabilitation Program	356	(6)
Shoulder Rehab with Weights	356	(2)
Knee Rehab with Machines and Weights	358	(2)
Lower Back Rehab	360	(2)
Nutrition	362	(17)
Nutrients	363	(1)
Proteins, Carbohydrates, and Fat	364	(2)
Fats	366	(1)
References, Nutrition	367	(2)
Advanced Supplementation	369	(4)
The Amino Acid L-Glutamine	369	(1)
Energy Transfer Enhancers	369	(1)
Pro-Hormones	369	(1)
Joint Therapies	370	(3)
Natural Foods	373	(1)
Ten Simple Rules	373	(1)
A Vegetarian Bodybuilder?	374	(5)
Drugs	379	(6)
Steroids and You	381	(1)
Side Effects of Steroid Use	381	(1)
Human Growth Hormone	382	(1)
Other Ergogenic Substances	383	(2)
A Brief History of Resistance Exercise	385	(19)
Terry Todd
Appendix	404	(17)
Training Card	405	(1)
Language of Lifting	406	(6)
Recommended Reading	412	(2)
Exercise Index --- Drawings	414	(7)
Index	421