The exercises you select will determine which muscles become stronger, more enduring, and thicker. In addition, how you arrange, or order, the exercises in your program will affect the intensity of your workouts.
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Take the guesswork out of strength training and understand the details of proper exercise technique, weight loads, and reps. The no-nonsense approach of Weight Training: Steps to Success has guided more than 200,000 readers to their strength training goals and it will do the same for you.
Combining the experience of strength and conditioning experts Thomas Baechle and Roger Earle, this guide will maximize your development with a progressive approach to weight training using either free weights or machines. Learn which exercises target which muscles and how to perform each one correctly and safely. Gain insight on how to eat smart to maximize results and follow the step-by-step directions to calculate safe training loads and design an overall training program that fits your interests and training preferences.
Whether your goal is to improve muscular endurance, build strength, increase muscle mass, tone existing muscles, or reduce body fat, Weight Training: Steps to Success will help you be successful. With more than 30 exercises, each explained and demonstrated through full-color photo sequences, along with guidance on how to approach introductory workouts and create a tailored training program, it’s no wonder this is the book that thousands will use to develop a strong, healthy, and attractive body.
STEP 1: Learning about Equipment and Its Proper Use
STEP 2: Mastering Stretching, Lifting, and Spotting Skills
STEP 3: Learning How to Select Exercises and Training Loads
STEP 4: Selecting Chest Exercises and Training Loads
STEP 5: Selecting Back Exercises and Training Loads
STEP 6: Selecting Shoulder Exercises and Training Loads
STEP 7: Selecting Upper Arm Exercises and Training Loads
STEP 8: Selecting Leg Exercises and Training Loads
STEP 9: Selecting Core Exercises and Training Loads
STEP 10: Selecting Total-Body Exercises and Training Loads
STEP 11: Completing Your First Workout
STEP 12: Applying Program Design Principles
STEP 13: Learning How to Manipulate Training Variables to Maximize Results
STEP 14: Designing Your Own Program
Thomas R. Baechle, EdD, CSCS,*D-R, NSCA-CPT,*D-R, competed in
Olympic-style weightlifting and powerlifting and was a weight training
instructor and a strength and conditioning coach for 20 years. Currently
he is a professor and chair of the exercise science department at
Creighton University, where he directed phase III cardiac rehabilitation
for 16 years. He is a cofounder and past president of the National
Strength and Conditioning Association (NSCA) and for 20 years he was the
executive director of the NSCA Certification Commission.
Baechle has been recognized as the force behind the creation of the
Certified Strength and Conditioning Specialist and NSCA-Certified
Personal Trainer examination programs. He has received awards for
outstanding teaching and service from Creighton University, the NSCA’s
most coveted awards (Strength and Conditioning Professional of the Year
and the Lifetime Achievement Award), and other honors from international
associations and organizations. Baechle also served on state and
regional boards associated with the American Alliance for Health,
Physical Education, Recreation and Dance (AAHPERD); as president of the
National Organization of Competency Assurance (now called the Institute
for Credentialing Excellence); and as a member of various other
regional, national, and international boards. Baechle has authored,
coauthored, or edited 13 other books, including the popular Fitness
Roger W. Earle, MA, CSCS,*D, NSCA-CPT,*D, is the Higher Education
and Professional Division director for Human Kinetics. In this role, he
oversees the content and the process of acquiring books and online
courses in the physical activity field. He is also the head sport
training coach for Threshold Sports Training, a comprehensive
performance training business.
Previously, Earle worked with coauthor Thomas Baechle as the associate
executive director for the NSCA Certification Commission, where he was
responsible for promoting the Certified Strength and Conditioning
Specialist and NSCA-Certified Personal Trainer examination programs. He
also served as the head strength and conditioning coach and was a
faculty member of the exercise science and athletic training department
at Creighton University in Omaha. Earle has over 25 years of experience
as a personal fitness trainer, competitive sport conditioning coach, and
behavior modification facilitator for people of all ages and fitness
levels. He has extensively lectured at national and international
conferences about designing personalized exercise and training programs,
weight management, and exercise motivation. Earle coauthored the first
and second editions of Fitness Weight Training and coedited both
the NSCA's Essentials ofPersonal Training and the second
and third editions of Essentials of Strength Training and Conditioning.
“If I could choose only one book to be in my strength training
library, it would definitely be Weight Training: Steps toSuccess.
This is without question the best book of its kind.” -- Wayne
Westcott, PhD, CSCS, Author of Strength Training Past 50, Fitness
Professional's Guide to Strength Training Older Adults, and Youth
“Tom Baechle and Roger Earle are two of the brightest minds in the
field of strength and conditioning. In Weight Training:Steps
to Success, they deliver a brilliant guidebook for developing
successful weight training programs." -- Donald A. Chu,PhD,
PT, ATC, CSCS*D, NSCA-CPT*D, Sport Performance Enhancement
Specialist for Olympic and professional athletes