توضیحات تکمیلی

توضیحات انگلیسی

The Complete Guide to Strength Training is the ultimate resource for anyone wanting to increase strength and resculpt their body. Featuring proven training programs and evidence-based nutritional guidance, it delivers comprehensive workouts for beginners, intermediates, and elite athletes. This updated fifth edition includes:

· Full-color photos and detailed descriptions of more than one hundred exercises
· Programs for increasing strength, muscle, and explosive power
· Fat loss workouts
· Body-weight-based workouts
· Plyometric training
· Cutting-edge nutrition and supplementation advice for gaining muscle and reducing fat

فهرست

PART ONE MUSCLE SCIENCE

Chapter 1 Introduction 10
Chapter 2 Principles of muscle growth 14
Chapter 3 Principles and methods of strength training 23
Chapter 4 Programme design 36
Chapter 5 How to get started 46
Chapter 6 Warming up 56

PART TWO NUTRITION

Chapter 7 Build muscle not fat 60
Chapter 8 Sports supplements 85

PART THREE THE EXERCISES

Chapter 9 The lower body 104
Chapter 10 The back 120
Chapter 11 The chest 132
Chapter 12 The shoulders 142
Chapter 13 The arms 151
Chapter 14 The abdominals 163
Chapter 15 Body weight exercises 180
Chapter 16 Power/plyometric exercises 189
Chapter 17 The stretches 201

PART FOUR TRAINING PROGRAMMES

Chapter 18 The beginner’s programme 210
Chapter 19 The intermediate’s programme 217
Chapter 20 The advanced programme 223
Chapter 21 The strength programme 230
Chapter 22 Body weight workouts 232
Chapter 23 Power workouts 234
Chapter 24 Training for sports programmes 236
Chapter 25 The cardiovascular programme 246
Chapter 26 Training for specific results

نویسندگان

A former British National Bodybuilding Champion, Anita Bean is the award-winning author of the bestselling Complete Guide to Sports Nutrition and Food for Fitness.