NSCA -National Strength - Strength Training

Library of Congress Cataloging-in-Publication Data

Names: Brown, Lee E., 1956- editor. | National Strength & Conditioning

Association (U.S.)

Title: Strength training / National Strength and Conditioning Association ;

Lee E. Brown, editor.

Description: Second edition. | Champaign, IL : Human Kinetics, [2017] |

Includes bibliographical references and index.

Identifiers: LCCN 2016043063 | ISBN 9781492522089 (print) | ISBN 9781492542803 (ebook)

Subjects: LCSH: Physical education and training. | Muscle strength. |

Physical fitness--Physiological aspects.

Classification: LCC GV711.5 .S775 2017 | DDC 613.7--dc23 LC record available at https://lccn.loc.gov/2016043063

ISBN: 978-1-4925-2208-9 (print)

Copyright 2017, 2007 by the National Strength and Conditioning Association

All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher.

This publication is written and published to provide accurate and authoritative information relevant to the subject matter presented. It is published and sold with the understanding that the author and publisher are not engaged in rendering legal, medical, or other professional services by reason of their authorship or publication of this work. If medical or other expert assistance is required, the services of a competent professional person should be sought.

Notice: Permission to reproduce the following material is granted to instructors and agencies who have purchased Strength Training, Second Edition: pp. 308-309. The reproduction of other parts of this book is expressly forbidden by the above copyright notice. Persons or agencies who have not purchased Strength Training, Second Edition, may not reproduce any material.

The web addresses cited in this text were current as of August 2016, unless otherwise noted.

Acquisitions Editor: Justin Klug

Senior Managing Editor: Amy Stahl

Copyeditor: Mandy Eastin-Allen

Indexer: Alisha Jeddeloh

Permissions Manager: Dalene Reeder

Senior Graphic Designer: Nancy Rasmus

Cover Designer: Keith Blomberg

Photograph (cover): Human Kinetics

Photographs (interior): Neil Bernstein, unless otherwise noted

Photo Asset Manager: Laura Fitch

Visual Production Assistant: Joyce Brumfield

Photo Production Manager: Jason Allen

Senior Art Manager: Kelly Hendren

Illustrations: Human Kinetics, unless otherwise noted

Printer: Versa Press

We thank the National Strength and Conditioning Association in Colorado Springs, Colorado, and The Fitness Center in Champaign, Illinois, for assistance in providing a location for a photo shoot for this book.

Printed in the United States of America

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The paper in this book is certified under a sustainable forestry program.

Human Kinetics

Website: www.HumanKinetics.com

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E6705

William J. Kraemer and Jakob L. Vingren

William J. Kraemer

Rob W. Salatto, Vanessa M. Rojo, and Jared W. Coburn

Katherine E. Bathgate and Andrew J. Galpin

Pablo B. Costa and Jos A. Arevalo

Evan E. Schick and Jared W. Coburn

Kristen C. Cochrane-Snyman and Jared W. Coburn

Pablo B. Costa and David H. Fukuda

Pablo B. Costa and Ryan T. McManus

We are pleased you have chosen this book for your strength training needs. Our purpose is to provide you with information on strength training that is supported by the latest scientific research. Each chapter is written by an expert in the field. This entire book fills a need for a science-based examination of strength training for those who want to know the best way to build strength. The information herein is supported by the National Strength and Conditioning Association, a worldwide authority on strength and conditioning.

We have organized the book in a way that will facilitate your progress in understanding and building a complete strength training program. In part I, you will benefit from a detailed explanation of the scientific foundation of strength. You will find a description of muscle anatomy as well as information on how you can maximize your training program by identifying training variables. Part II provides information on assessing your strength and power and interpreting the results of such tests. It also covers ways to prevent injury while strength training so that you can correctly design your workout schedule. The heart of this book is part III, which presents comprehensive exercise techniques through pictures and instructions for all major muscles in the upper body, lower body, and core. Part III concludes with a section on explosive power training movements. In part IV, sample programs are provided for beginners through advanced strength trainers as well as for youths and seniors.

We hope you will find the unique features of this book, including the detailed photos of the start and midpoint of each exercise and the sample training programs, helpful in your search for strength training knowledge to help you attain your fitness goals.

This part of the book focuses on the science of strength and its foundation. First you need to understand how muscles work and develop in order to plan your strength training program. Chapters 1 through 4 introduce you to many fundamental aspects of muscle physiology, various forms of program design, and proper nutrition for enhancing muscle growth.

Chapter 1, Muscle Anatomy 101, discusses the various types of muscles and their function as well as muscular contraction and recruitment. This information will allow you to choose exercises targeted for specific body parts as well as to understand the benefits of different types of movements such as pushing and pulling exercises.

Chapter 2, How Muscle Grows, lays the physiological foundation of the muscular adaptation process. This information is important when you are designing your strength training program because it will guide you in choosing the correct exercises and rest intervals according to your training needs.

Chapter 3, Types of Muscle Training, introduces the program variables included in a resistance training regimen. It also presents various types of training programs and modalities so you can choose the right workout for you. Finally, it makes recommendations for your training program as they relate to your purpose for exercising.

Chapter 4, Nutrition for Muscle Growth, describes your bodys metabolism, how it works, and how you can maximize your efforts to enhance your strength. It further illustrates how food and water interact in your body to provide fuel for maximum muscle development.