Training to maximize strength tends to be a much simpler pursuit than training to maximize muscle mass. The basic workout samples provided with the training splits discussed in chapter 8 are from tried-and-true training programs that work exceptionally well when the resistance used and reps performed are cycled.
Get on the floor in a push-up position with your feet placed in the stirrups of a TRX. Adjust the TRX handles so that they are just above the floor. Tuck your knees in toward your chest. Hold the tucked position for a second, and then return to the starting position by extending your legs back.
In a shoulder-width stance with a kettlebell between your feet, squat to grasp the kettlebell with your left hand while keeping your torso at a 45-degree angle with the floor. Explode up by extending at the hips, knees, and ankles. Drive your heels into the floor as you pull the kettlebell up, keeping it close to your body.
Whether you seek fat loss and lean muscle development or mass
development and strength improvement, this comprehensive guide with 381
exercises and 116 ready-to-use workouts featuring the most popular
training equipment (free weights, TRX, BOSU, kettlebells, and body
weight) will position you for success.
If you are a member of the HK Rewards Program, when buying a new print edition of this book, you
will be granted the option for downloading the e-book edition at no additional charge. Learn more.
Finally, a research-based book that covers all facets of optimizing the development of muscle and strength. Jim Stoppani’s Encyclopedia of Muscle & Strength, Second Edition, is a comprehensive training guide and reference that provides
definitions of key terms and concepts;
evaluations of equipment options, including TRX, BOSU, and kettlebells;
explanations of the role and importance of each muscle group;
latest nutrition information for losing fat and increasing muscle mass;
presentations of the best exercises, including body weight, for adding strength and mass; and
descriptions and examples of many types of workouts and programs and their effects.
Choose from 381 exercises presented for 13 muscle groups and the whole body. Proper technique for each exercise is tailored to the type of resistance used, be it free weights, weight machines, or body weight. Plus, each of the 116 training programs is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness.
Past Muscle & Fitness senior science editor Jim Stoppani covers each topic in detail. His advice will help you conquer any problem or plateau you encounter. So build your knowledge base to build a better body. Jim Stoppani’s Encyclopedia of Muscle & Strength is the ultimate resource for pinpointing and achieving the results you’re seeking.
Part I Training Essentials
Chapter 1 Core Concepts Chapter 2 Training Variables Chapter 3 Training Cycles Chapter 4 Strength Training Equipment
Part II Training for Muscle Mass
Chapter 5 Tactics for Building Muscle Mass Chapter 6 Programs for Building Muscle Mass Chapter 7 Training Cycles for Building Muscle Mass
Part III Training for Maximal Strength
Chapter 8 Tactics for Maximizing Strength Chapter 9 Programs for Maximizing Strength Chapter 10 Training Cycles for Gaining Maximal Strength
Part IV Training for Maximal Fat Loss
Chapter 11 Tactics for Maximal Fat Loss Chapter 12 Cardio Training for Maximizing Fat Loss Chapter 13 Programs for Maximal Fat Loss
Part VI Nutrition for Maximizing Muscle Mass, Strength, and Fat Loss
Chapter 27 Nutrition for Maximizing Muscle Mass and Strength Chapter 28 Supplements for Maximizing Fat Loss
Appendix A: Metric Equivalents for Dumbbells and Weight Plates
Appendix B: Alternative Foods List
About the Author
Jim Stoppani, PhD, received his doctorate in exercise physiology
with a minor in biochemistry from the University of Connecticut. After
graduation, he served as a postdoctoral research fellow in the
prestigious John B. Pierce Laboratory and department of cellular and
molecular physiology at Yale University School of Medicine, where he
investigated the effects of exercise and diet on gene regulation in
muscle tissue. For his groundbreaking research he was awarded the
Gatorade Beginning Investigator in Exercise Science Award in 2002 by the
American Physiological Society. From 2002 to 2013 Stoppani was senior
science editor for Muscle & Fitness, Muscle & Fitness Hers,
and Flex magazines. He is currently the owner of the JYM
Supplement Science and jimstoppani.com.
Stoppani has written thousands of articles on exercise, nutrition, and
health. He is coauthor of the New York Times bestseller LL
Cool J's Platinum 360 Diet and Lifestyle (Rodale, 2010) as well as Stronger
Arms & Upper Body (Human Kinetics, 2009) and PrayFit
(Regal 2010). He is also coauthor of the chapter "Nutritional Needs of
Strength/Power Athletes" in the textbook Essentials of Sports
Nutrition and Supplements (Humana Press, 2008). Dr. Stoppani is the
creator of the popular training and nutrition programs Shortcut to Size
and Shortcut to Shred, as seen on bodybuilding.com. Dr. Stoppani has
been the personal nutrition and health consultant for numerous celebrity
clients, such as LL Cool J, Dr. Dre, Mario Lopez, and Chris Pine.