Build Muscle, Burn Fat: A Beginner's Guide to the Science of Strength Training

Do you need coherent information on the fundamentals of strength training? Are you looking for a complete guide based on solid scientific findings? Strength training can be intimidating enough without having to wade through the panoply of misinformation, or incomplete studies. It can be overwhelming, not to mention the fact that going about your training program in the wrong way can have you at the gym for months without any notable progress or worse; have you seriously injured! Whatever form of strength training you decide to commit to, no matter the level, this book is meant to give you a clear and concise understanding on how your body works when it comes to building and sustaining muscle growth and strength. The science imparted here will also help you navigate the endless information and sales pitches on the innumerous diet trends out there today. There is no “best diet” if you understand how your body digests and synthesizes nutrients to optimize and support your muscle development. With this knowledge in hand, you’ll be better able to determine what steps you’d like to take to get started on or improve your strength training program. This isn’t about selling you on an idea but about feeding you the right science in an easily digestible read, so that you can apply the practical steps today. Introduction About the Author Chapter 1: History and Basics Where Did Strength Training Come From? The Purpose and Benefits of Strength Training Cardiovascular Health Efficiency and Effectiveness Bone and Overall Health Body Recomposition and Fat Loss Cognitive Function Body Image Common Misconceptions Bulking Up Sore Muscles Performance Fast Results Learning the Basics Volume and Intensity Rest and Recovery Chapter 2: Your Muscles and How You Feed Them Muscles 101 Muscle Anatomy Metabolism and Catabolism Cellular Respiration and Anabolism Food Optimization Carbohydrates and Fats Protein Synthesis Total Calories In A Word on Water Chapter 3: Form And Core Strength Injury Risks and Benefits of Strength Training Imbalances in the Core Core Anatomy Pelvic Floor Muscles Transversus Abdominis Multifidus Internal and External Obliques Rectus Abdominis Erector Spinae Longissimus Thoracis Diaphragm Latissimus Dorsi Gluteus Maximus Trapezius Muscles and their Proper Use The Role of the Back as It Relates to the Core Proper Form and Learning to Lift Heavier Weights Habits to Develop Over Time Weight-Lifting Practice Techniques Core Strengthening Exercises and How to Perform Each With Proper Form Chapter 4: Chest Exercises Push-up Barbell Bench Press Dumbbell Bench Press Dual Cable Press Dumbbell Fly Cable Fly Dip Machine Chapter 5: Legs Air Squats Barbell Back Squats Barbell Front Squats Dumbbell Goblet Squats Lunge Reverse Lunge Deadlift Chapter 6: Arms Shoulders Military Press Dumbbell Overhead Press Dumbbell Lateral Raise Dumbbell Front Raise Biceps Standard Dumbbell Curls Dumbbell Hammer Curls Barbell Curl Overhand Dumbbell Curl Overhand Barbell Curl Triceps Dumbbell Kickback Barbell Overhead Extension Cable Rope Pulldown Cable Underhand Bar Pulldown Chapter 7: Back Chin-Up Pull-up Cable Row Dumbbell Row Cable Pulldown Cable Straight Arm Bar Press Down Back Extensions Chapter 8: Bringing It all Together References