It contains
• 300 videos Online
• More than 400 exercises, including explanations of technique and detailed illustrations for each
• Explanations to help you organize your weekly workout routine and decide which muscles to train together and in what order
• Advice on proper breathing technique, common mistakes to avoid and tips for beginners and advanced strength training practitioners alike• Descriptions of the main muscles worked in the exercises and their variants
• Explanations of weight lifting theory and the best way to plan and organize your workouts and training season
• Anatomical descriptions of the main muscle groups
• Glossary of technical terms• Descriptions of bodily movements and the mus- cles involved
• Table of training percentages and repetitions
• Tips, advice and recommendations to overcome stagnation
• Description, prevention and treatment of common injuries
Author(s): Moran, Oscar
Publisher: Pila Teleña
Year: 2020
Language: English
Pages: 374
Tags: Strength Training Exercises +300 videoos online
Copyright
Title Page
Dedication
Foreword
Contents
List of exercises
Introduction
1. Chest Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
2. Back Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
3. Neck and Shoulders Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
4. Biceps Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
5. Triceps Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
6. Forearm Group
Introduction to the biomechanics of the main muscles
Free weights
7. Legs Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
8. Abdominals and Lower Back Group
Introduction to the biomechanics of the main muscles
Free weights
Machines
Theory of strength training
Exercises, sets, repetitions and rests
Intensity
Training zones chart
Maximum testing (1 MR = 100%)
Laws and principles of muscle growth
Workout frequency and planning
Exercise order
Workout routine
Training means moving
Breathing
What to do when progress stalls
Machines or free weights
Good manners in the gym
Training for people with constraints
Training to lose weight
Hypertrophy and strength
Why do muscles grow?
Conclusion
Annexes
Appendix 1: Movements of the joints and principal and secondary muscles involved
Appendix 2: Glossary
Appendix 3: Table of percentages and repetitions
Appendix 4: Common injuries–prevention and treatment
Videos
