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Weight Training : Steps To Success

Weight Training : Steps To Success - 2nd edition

Weight Training : Steps To Success - 2nd edition

ISBN13: 9780880117180

ISBN10: 0880117184

Weight Training : Steps To Success by Thomas Baechle and Barney Groves - ISBN 9780880117180
Edition: 2ND 98
Copyright: 1998
Publisher: Human Kinetics Publishers
International: No
Weight Training : Steps To Success by Thomas Baechle and Barney Groves - ISBN 9780880117180

ISBN13: 9780880117180

ISBN10: 0880117184

Edition: 2ND 98

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Weight Training: Steps to Success puts it all together:

  • what exercises to do
  • why to do them
  • how to do them
  • when to do them
  • how to design a balanced program.

Like the popular first edition, this step-by-step guide follows a carefully developed progression of exercises that gives anyone who trains with weights the confidence and the know-how to set up a personal strengthening program using either free weights or single or multistation pivot and cam machines. This new edition features more than 200 illustrations, updated references, keys to learning exercises, and metric conversions. It also includes more intermediate and advanced exercises.

Then, at the heart of the book, are the 12 steps to success. The first eight steps introduce basic lifting fundamentals and exercises for each major area of the body. Recommended training loads are light while beginners learn each exercise, then progress to heavier loads later. Step 9 shows how to select and group exercises into a well-balanced training program. The last three steps present program design variables for modifying the program to fit specific training needs.

Each step (chapter)

  • explains why the concept or exercise is important,
  • identifies the keys to correct technique,
  • shows how to avoid common errors,
  • explains how to practice each exercise,
  • lists specific performance goals for each drill,
  • provides a summary checklist for evaluating proper technique, and
  • lets individuals proceed at their own pace, with self-assessment quizzes and drills to help them apply the information.

Each step is an easy transition from the one before. The first few steps provide a solid foundation of basic skills and concepts. As readers progress, they learn how to safely perform exercises, chart workouts, and design programs that meet their personal goals for training.

Weight Training: Steps to Success is perfect for fitness enthusiasts, athletes, students, strength and conditioning specialists, personal trainers, and anyone else who wants a solid program for developing strength, muscular endurance, or muscularity.

Author Bio

Baechle, Thomas R. :

Thomas R. Baechle, EdD, CSCS, NSCA-CPT, is the executive director of the NSCA Certification Commission, the certifying body for the National Strength and Conditioning Association (NSCA), and is president of the National Organization for Competency Assurance (NOCA), an international organization that sets quality standards for credentialing organizations. He is cofounder, past president, and former director of education for the NSCA, and in 1985 was named its Strength and Conditioning Professional of the Year.

For 20 years Dr. Baechle competed successfully in Olympic-style weightlifting and powerlifting, setting various Midwest records, and for more than 20 years he coached collegiate powerlifting teams and taught weight training classes. He has authored or edited six weight training books, including NSCA's comprehensive Essentials of Strength Training and Conditioning and the highly popular Fitness Weight Training. He currently serves as chair of the department of exercise science at Creighton University, where he has received several honors, including an Excellence in Teaching Award.

Dr. Baechle holds certifications as a Level I weightlifting coach (United States Weightlifting Federation), a Strength and Conditioning Specialist and Personal Trainer (NSCA), and an Exercise Test Technologist and Exercise Specialist (American College of Sports Medicine [ACSM]). A member of NSCA, ACSM, and the American Alliance for Health, Physical Education, Recreation and Dance (AAHPERD), he has served on the board of directors for the American Heart Association (state affiliate), AAHPERD (state and district), NSCA, and NOCA.

He lives in Omaha, Nebraska, with his wife Susan and two sons, Todd and Clark. He enjoys woodworking and making crafts.

Groves, Barney R. :

Barney R. Groves, PhD, CSCS, started competing in powerlifting at age 55 and has since won state and regional championships. In 1994, he placed second in a national meet in the 50 and older age group. With more than 25 years' experience teaching weight training, Dr. Groves is a professor of physical education at Virginia Commonwealth University, where he has also served as a strength and conditioning coach and weight training instructor.

Dr. Groves received his doctoral degree in physical education from Florida State University. A member of ACSM and NSCA, he is certified as a Strength and Conditioning Specialist by NSCA and as a Health/Fitness Instructor by ACSM. He is also a former president of the Virginia Association of Health, Physical Education, Recreation, and Dance and has received that organization's 15 year Honor Award for Outstanding Service to the Profession.

Dr. Groves and his wife Patsy live in New Kent, Virginia, where his pastimes include flying as a private pilot and raising 50 head of cattle.

Table of Contents

Table of Contents

The Steps to Success Staircase
The Renaissance in Weight Training
Physiological Considerations
Nutritional and Body Weight Issues
Equipment Orientation

Training for Success

Step 1. Lifting Fundamentals: Mastering the Basics
Step 2. Practice Procedures: Learning the Process
Step 3. Chest Exercises: Selecting One for Your Program
Step 4. Back Exercises: Selecting One for Your Program
Step 5. Shoulder Exercises: Selecting One for Your Program
Step 6. Upper Arm Exercises: Selecting Two for Your Program
Step 7. Leg Exercises: Selecting One for Your Program
Step 8. Abdomen Exercises: Selecting One for Your Program
Step 9. The Basic Program: Charting Your Workouts
Step 10. Program Design Considerations: Manipulating Training Variables
Step 11. Maximize Training Outcomes: Adjusting Intensities
Step 12. Your Personalized Program: Putting It All Together

Rating Your Progress

Appendix A: Alternative Exercises
Appendix B: Muscles of the Body
Appendix C: Weight Training Workout Chart
Appendix D: Kilogram Conversion Table
About the Authors