Science of Strength Training: Understand the anatomy and physiology to transform your body

Science of Strength Training: Understand the anatomy and physiology to transform your body

by Austin Current
Science of Strength Training: Understand the anatomy and physiology to transform your body

Science of Strength Training: Understand the anatomy and physiology to transform your body

by Austin Current

Paperback

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Overview

Is it time to lose weight, gain muscle, and speed up your metabolism? Discover the hard science needed to perfect each exercise and build your strongest body – at home or in the gym

Packed with research that supports the notion that bodyweight exercises help you reach your weight and fitness goals, this simple to follow guide also gives you valuable insight into how nutrition and exercise can improve your health.

Inside the pages of this strength training book, you’ll discover:

   • The physiology and benefits of strength training 
   • Workout plans for beginners, enthusiasts, and personal trainers
   • The hard dietary science that debunks common myths and important information to properly fuel your body
   • Depictions of 33 exercises: how to do them, common mistakes, and the benefits of each

Work towards your strength goals

In this book, Author Austin Current takes readers through the science of strength training, weight loss, nutrition, and overall health. The book looks at why many people fear strength training, why they shouldn’t, and how they can incorporate it into their daily lives. Filled with CGI artwork and science-backed information, this exercise book will help you transform your body and improve your well-being. 

Not only that, but this title also includes full workout plans and over 100 individual exercises. You’ll learn how your muscles engage at each stage, how to do movements properly and without injury, and it shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians. 

Discover more in the series 


DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness. 

How The Book Works
The first section — human physiology — introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training’s demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you’re given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health.

The second section — strength exercises — is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge — at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too.

The third section — preventing injury — explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training.

The final section — how to train — outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you’ll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.

Product Details

ISBN-13: 9780744026955
Publisher: DK
Publication date: 05/04/2021
Series: DK Science of
Pages: 224
Sales rank: 104,312
Product dimensions: 7.60(w) x 9.10(h) x 0.90(d)

About the Author

Austin Current graduated in 2016 with a degree in Exercise Science from the University of Southern Indiana, where he focused on Exercise Physiology, Biomechanics, and Sports Nutrition. After gaining a NSCA-CSCS (Certified Strength and Conditioning Specialist) qualification, Austin became head coach with Physique Development in Denver, Colorado.

Instagram: austincurrent_ (161K followers)

Table of Contents

Introduction 6

Strength training for everyone 8

Human Physiology 10

Muscular anatomy 12

How muscles work 14

How muscles grow 18

How training promotes muscle growth 20

How training promotes bone strength 24

The mechanics of movement 26

Powering muscle action 28

Fuels for strength training 30

Determining your energy requirements 32

Eating for strength training 34

Strength training and your brain 38

Strength Exercises 42

Introduction to the exercises 44

Terminology guide 50

Leg Exercises 52

Barbell back squat 54

Variations 56

Leg press 58

Hack squat 60

Stationary lunge with dumbbells 62

Variations 64

Step up with dumbbells 66

Leg curl 68

Variations 70

Hamstring ball curl 72

Leg extension 74

Variations 76

Barbell glute bridge 78

Variations 80

Calf raise 82

Variations 84

Traditional deadlift 86

Variations 88

Chest Exercises 90

Barbell bench press 92

Variations 94

Dumbbell bench press 96

Variations 98

High-low cable chest fly 100

Variations 102

Machine chest fly 104

Dumbbell chest fly 106

Back Exercises 108

Wide-grip vertical pulldown 110

Variations 112

Neutral-grip horizontal row 114

Variations 116

Dumbbell trap shrug 118

Shoulder Exercises 122

Barbell overhead shoulder press 124

Variations 126

Dumbbell lateral raise 128

Variations 130

Dumbbell front raise 132

Variations 134

Dumbbell rear deltoid fly 136

Variations 138

Arm Exercises 140

Dumbbell biceps curl 142

Variations 144

Dumbbell triceps extension 146

Variations 148

Rope triceps pushdown 150

Variations 152

Abdominal Exercises 154

Front plank with rotation 156

Side plank with rotation 158

Transverse abdominal ball crunch 160

Variations 162

Hanging knee raise 164

Variations 166

Cable rotational oblique twist 168

Variations 170

Preventing Injury 172

Injury risk 174

Delayed-onset muscle soreness 176

Common injuries 178

In the shoulder 179

In the elbow 180

In the lower back 181

In the hip 182

In the knee 183

Returning to training after injury 184

Designing a routine 186

Mobility exercises 188

Cool-down stretches 194

How to Train 196

Variables within strength training 198

The training programs 201

Muscle building, beginner 202

Muscle building, advanced 204

Strength, beginner 206

Strength, advanced 208

Strength endurance, beginner 210

Strength endurance, advanced 212

Glossary 215

Index 217

Bibliography 222

About the author and acknowledgments 224

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