Volume of training pertains to the amount of work completed over a given training period (usually on a per-session or per-week basis). Volume can be expressed in a couple of ways. Commonly, it is specific to repetitions.
Most lifters have a limited number of favorite exercises that are staples in their routines. That’s human nature. However, although it’s OK to have your old standbys, they shouldn’t be performed at the exclusion of other movements.
Exercises for the shoulders are divided into the following three categories (see table 3.1): Category 1 comprises multijoint overhead pressing exercises and upright rowing. Category 2 comprises single-joint frontal plane exercises for the shoulder musculature that target the middle head of the deltoid. Category 3 comprises single-joint transverse plane exercises for the shoulder musculature that target the posterior head of the deltoid.
Sculpt and shape your ultimate body. In Strong & Sculpted,
internationally renowned fitness expert Brad Schoenfeld’s proven
training practices will help you get real-world results. Featuring 117
exercises, the book is based on Schoenfeld’s years of expertise with
celebrity clients and elite competitors.
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Brad Schoenfeld has helped hundreds of thousands of readers increase strength, lose fat, and sculpt the physiques of their dreams. Now, he’s created a new program for a new generation. Strong & Sculpted is a science-based program that is simple and effective. It takes into account your needs and goals and then provides you with the knowledge and blueprint for achieving those goals.
Strong & Sculpted will help you deliver results and maintain them. The four-phase program takes you from where you are to where you want to be, then keeps you there. You’ll start by building an essential foundation for muscle development, then progress to more targeted sculpting and shaping. As you evolve, so will your plan. You’ll find variations, new exercises, and workouts as you progress through the advanced and peak physique phases.
To ensure you get the most out of your workout, Strong & Sculpted relies on 117 exercises proven most effective for shaping and defining the lower body, shoulders, arms, and torso. In addition to step-by-step exercise instruction and full-color photos depicting proper technique, you’ll find advice on reps, pacing, and optimal performance of each movement. You’ll also learn to incorporate cardiorespiratory training and the mind-to-muscle and visualization techniques proven to enhance your results.
Whether it’s defined arms, chiseled abdominals, shapely upper body, curvaceous butt and legs, or all of these, Strong & Sculpted is your step-by-step guide to the body you’ve always dreamed of.
Foreword. Erin Stern, two-time Figure Olympia champion
Chapter 1. Sculpting Your Ultimate Body
Chapter 2. The Strong and Sculpted Program
Chapter 3. Exercises for the Shoulders and Arms
Chapter 4. Exercises for the Lower Body
Chapter 5. Exercises for the Torso
Chapter 6. Warm-Up
Chapter 7. Break-In Phase
Chapter 8. Basic Training Phase
Chapter 9. Advanced Body Sculpting Phase
Chapter 10. Peak Physique Phase
Chapter 11. Cardio Connection
Appendix: Workout Log
About the Author
Brad Schoenfeld, PhD, CSCS, CSPS, FNSCA, is an internationally
renowned fitness expert and widely regarded as one of the leading
authorities on body composition training. He is the author of several
fitness books, including Women's Home Workout Bible (Human
Kinetics, 2010), Sculpting Her Body Perfect (Human Kinetics,
2008), 28-Day Body Shapeover (Human Kinetics, 2006), and Look
Great Naked (Prentice Hall, 2001).
Schoenfeld has been published or appeared in numerous publications
including Shape, Self, Fitness, Oxygen, Muscle and Fitness Hers,
Women's Health, Prevention, Ladies Home Journal, Redbook, Cosmopolitan,
Marie Claire, Woman's Day, New York Times, New York Daily News, Gannett
Suburban Papers, Washington Post, Chicago Tribune, Men's Health, and
Ironman. He is a regular contributor to several magazines, including
FitnessRx. He has been a fitness correspondent for News 12 in
Westchester, New York, and has appeared on more than 100 television
shows and networks, including CBS Evening News, CNN Headline
News, Fox News, UPN News, Good Day New York, Good Day LA, CBS
New York Live, NBC Live at Five, and Today in New York, as
well as hundreds of radio programs across the United States.
Schoenfeld is a consultant to Reebok International and provides
educational content for their ReebokOne program. He also is on the
advisory board for Dymatize Nutrition, a leading manufacturer of
nutritional supplements. He was formerly the national spokesperson for
Dreamfields Foods, makers of the world's premier low-carb pasta.
Schoenfeld’s speaking credits include seminars for the International
Health, Racquet and Sportsclub Association (IHRSA); National Strength
and Conditioning Association (NSCA); American College of Sports Medicine
(ACSM); ECA World Fitness; CanFitPro; Athletic Business Conference; and
Schoenfeld earned his PhD in health science at Rocky Mountain University
while researching the mechanisms of muscle hypertrophy and their
application to resistance training. He has authored more than 80
peer-reviewed scientific articles. He is a certified strength and
conditioning specialist with the NSCA. He was named NSCA Personal
Trainer of the Year in 2011 and elected to the NSCA Board of Directors
in 2012. He has achieved multiple certifications as a personal trainer
from the NSCA, ACSM, American Council on Exercise, Aerobics and Fitness
Association of America, and CanFitPro. He is a member of IDEA Health and
Fitness Association, which has bestowed on him the title of master
trainer, the highest ranking possible.
"Brad Schoenfeld is my go-to-guy for muscle-building science. In Strong
and Sculpted, Brad blends the science with the best and latest
practical advancements, leaving you with a program that will lean you
out and shape you up. I recommend this book to any woman looking to take
her physique to the next level."
Bret Contreras, PhD, MA, CSCS, *D -- Author of Strong
Curves and Bodyweight Strength Training Anatomy
"Brad Schoenfeld's Strong and Sculpted can help you
look great on the beach or take you all the way to a physique or figure
stage. The science-based programs are easy enough to get a beginner
started and effective enough for a pro."
Tom Venuto, BSc, NSCA-CPT, CSCS-- Author of Burn the Fat, Feed
"Brad Schoenfeld is a rarity in the field of strength and
conditioning, with one foot in the research world and one in the real
world. A true professional, he continues to evolve his programming
philosophy as he does more research and discovers new information,
distilling the data to find the most effective method of training for
achieving a particular result. That's what the programs in this book
deliver, helping women lose fat, gain muscle, gain strength, and
ultimately become strong and sculpted. My favorite part? The way Brad
educates and empowers women to understand the why behind their training,
not just the what."
Molly Galbraith, CSCS-- GirlsGoneStrong.com
"Nobody knows more about building muscle than Brad Schoenfeld.
His total-body strength plan will scorch major calories and transform
Nick Tumminello-- Director of Performance University International
“Brad has an amazing way of taking the complexity of scientific
research and delivering it in a way anyone can understand and use to
reach their goals. His latest book is leaps and bounds beyond most in
terms of its quality and veracity of information.”
Alan Aragon, MSc-- Author of “The Lean Muscle Diet.”
"Strong & Sculpted... just may be one of the finest
total-body training guides for women published in a long time. In a
world peopled by countless self-proclaimed 'fitness experts,' Brad
Schoenfeld can rightly be considered the 'real deal.'"