Serious Strength Training - 2nd

by Bompa, Tudor

• ISBN13: 9780736042666
• ISBN10: 0736042660
• Edition: 2nd
• Format: Paperback
• Copyright: 2002-10-02
• Publisher: Human Kinetics

Summary

Maximize your strength and muscle definition by applying the latest breakthroughs in scientific research to your training. The new edition of Serious Strength Trainingpresents-scientifically based guidelines for periodization workouts,-new information on incorporating popular bodybuilding systems into the periodization plan,-80 exercises that cause the greatest stimulation in the muscles,-a nutrition periodization program that explains how to meet the body's changing dietary needs during each phase of training. Serious Strength Trainingbegins by outlining the basic scientific principles of training for strength and muscle masswhat happens to the body during training and why. Then it sets detailed guidelines for program design, explaining how to calculate training volume, intensity, rest intervals, number of exercises, and loading patterns. Lead author Tudor Bompa demonstrates how to use periodized workouts to peak at optimal times by manipulating six different training phases: anatomical adaptation, hypertrophy, mixed, maximum strength, muscle definition, and transition.This edition also presents a revolutionary metabolically based approachcreated by Maura Di Pasquale, an internationally renowned physicianthat allows readers to structure their diets to meet their individual metabolic profiles.Serious Strength Trainingincludes programs for strength trainers and bodybuilders as well as for those with special needs and interests. Scientifically sound and research-based, it's also ideal for strength and conditioning experts and exercise scientists who want to know the best methods for developing greater muscle power and mass.

Author Biography

Tudor O. Bompa, PhD, revolutionized Western training methods when he introduced his groundbreaking theory of Periodization in Romania in 1963. After adopting his training system, the Eastern Bloc countries dominated international sports through the 1970s and 1980s. In 1988, Dr. Bompa applied his principle of periodization to the sport of body-building. He has personally trained 11 Olympic Games medalists (including four gold medalists) and has served as a consultant to coaches and athletes worldwide. Dr. Bompa's books on training methods, including Theory and Methodology of Training: The Key to Athletic Performance and Periodization of Training for Sports, have been translated into 17 languages and used in more than 130 countries for training athletes and educating and certifying coaches. Bompa has been invited to speak about training in more than 30 countries and has been awarded certificates of honor and appreciation from such prestigious organizations as the Argentinean Ministry of Culture, the Australian Sports Council, the Spanish Olympic Committee, and the International Olympic Committee. A member of the Canadian Olympic Association and the Romanian National Council of Sports, Dr. Bompa is professor emeritus at York University, where he has taught training theories for 25 years. He and his wife, Tamara, live in Sharon, Ontario. Mauro Di Pasquale, MD, a physician specializing in nutrition and sports medicine, spent 10 years at the University of Toronto teaching and researching nutritional supplements and drug use in sports. He wrote both Bodybuilding Supplement Review and Amino Acids and Proteins for the Athlete and has written hundreds of articles for Muscle and Fitness, Flex, Men's Fitness, Shape, Muscle Media, and Ironman, among many others. Di Pasquale was a powerlifter for over 20 years, winning the powerlifting world championships in 1976 and the World Games in 1981. Di Pasquale received his medical degree from the University of Toronto and is a certified medical review officer. Currently the president of the International United Powerlifting Federation and the Pan American Powerlifting Federation, he lives in Ontario, Canada. As a former bodybuilder, former professional wrestler for the National Wrestling Alliance (NWA), and kinesiologist, Lorenzo J. Cornacchia has conducted extensive electromyography (EMG) research to identify which exercises cause the greatest muscle stimulation and which could potentially cause harm. The Periodized Program that developed out of his research helped professional bodybuilder Laura Binetti win the World Championship in Detroit, Michigan, and go on to receive her highest ranking title ever in Ms. Olympia. Cornacchia is presently a contributing editor and author for Ironman magazine. Cornacchia received his B.A. in physical education and health from York University. A member of the Association of Kinesiologists of Canada, he presently resides in Oak Ridges, Ontario.

Table of Contents

Preface	p. vii
Acknowledgments	p. ix
Credits	p. xi
Science of Strength Training
Adapting to the Training Stimulus	p. 3
Understanding the Periodization System	p. 21
Designing the Perfect Program	p. 31
Accelerating Muscle Recovery	p. 53
Maximizing Nutrition for Muscle Growth	p. 67
Using Nutritional Supplements	p. 87
Maximum Stimulation Exercises
Choosing the Best Exercises	p. 105
Lower Body Exercises	p. 113
Upper Body Exercises	p. 139
The Six Phases of Training
Anatomical Adaptation (AA)	p. 193
Hypertrophy (H)	p. 203
Mixed Training (M)	p. 221
Maximum Strength (MxS)	p. 233
Muscle Definition (MD)	p. 245
Transition (T)	p. 257
Training Log	p. 259
Maximum Lift Based on Repetitions	p. 261
Maximum Weight Chart	p. 265
Glossary	p. 269
References	p. 275
Index	p. 281
About the Authors	p. 287
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