Strength Training: Practical Programming and Science of Barbell Training

There is a difference between Exercise and Training. Exercise is physical activity for its own sake, a workout done for the effect it produces today, during the workout or right after you're through. Training is physical activity done with a longer-term goal in mind, the constituent workouts of which are specifically designed to produce that goal. Training is how athletes prepare to win, and how all motivated people approach physical preparation. INTRODUCTION CHAPTER 1: TRAINING FREQUENCY AND WORK CAPACITY THE NOVICE LIFTER THE INTERMEDIATE LIFTER THE ADVANCED LIFTER STRENGTH AND EXERCISE CORRELATION. SET AND REPETITIONS. VOLUME OF TRAINING AND MUSCLE HYPERTROPHY. TRAINING UNDER FATIGUE. REPETITIONS RECOMMENDATION FOR NOVICES. REST INTERVALS IN WORKOUT TRAINING TO FAILURE. LIMITATIONS TO FAILURE TRAINING. CHAPTER 2: BUILD UP TO PROPER WORKOUT AND TRAINING. WARM-UP ECCENTRIC TRAINING WHY IS ECCENTRIC TRAINING EFFECTIVE? BENEFITS OF ECCENTRIC TRAINING ISOMETRIC ACTION TRAINING ● Isometric action training as an important muscle activator ● Isometric training as a stimulus for strength gains ● Isometric action training as a stimulus for muscle growth BENEFITS OF ISOMETRIC TRAINING APPLICATIONS OF ISOMETRIC ACTION TRAINING CHAPTER 3: APPLICATION OF VARIOUS TRAINING METHODSTO BASIC STRENGTH EXERCISES Eccentric training methods Concentric training methods Repetitive effort method Dynamic effort method Isometric training methods Maximal eccentrics Contrast training Overshoot training CHAPTER 4: RESISTANCE TRAINING, MAXIMUM ACCELERATION TRAINING, VARIABLE RESISTANCE TRAINING Problems with regular lifting exercises CHAPTER 5: BASIC CONCEPTS OF BIOMECHANICS AND TECHNIQUE IN POWERLIFTING TECHNICAL STRUCTURE OF COMPETITIVE EXERCISES PERIOD AND PHASE STRUCTURE OF BARBELL EXERCISES TECHNIQUE FOR TYPICAL BARBELL EXERCISES Squat Technique Bench Press Technique CHAPTER 6: PRINCIPLES AND CLASSIFICATION OF PHYSICAL EXERCISE CHAPTER 7: THE ROLE OF STRENGTH IN LIFTING ENDURANCELifting technique NUTRIENT AND MICRO NUTRIENT FOR GAINS Anabolism and Catabolism Proteins Protein Supplementation Carbohydrates Types of Carbohydrates Fats Essential Fatty Acids References.