By Jim Stoppani
No matter if you search fats loss and lean muscle improvement or mass improvement and power development, this entire advisor with 382 workouts and 116 ready-to-use exercises that includes the preferred education gear (free weights, TRX, BOSU, kettlebells, and bodyweight) will place you for achievement.
Read Online or Download Jim Stoppani's Encyclopedia of Muscle & Strength (2nd Edition) PDF
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Additional resources for Jim Stoppani's Encyclopedia of Muscle & Strength (2nd Edition)
If the object is too heavy to move, the type of contraction the muscle goes through is isometric. Because the mass of any object can be used in this manner, this category of strength training equipment is the largest and is composed of the widest range of equipment. Free Weights The term free weights refers to equipment moved in the performance of an exercise, which is simply raised and lowered as a complete unit. It is called free weight because the weight is free to move in any direction and in any manner.
However, the advantage to the two-day training split is that it better balances the number of muscle groups trained for each workout. You can use the two-day training split to train each muscle group either twice a week or three times per week, depending on your schedule and the amount of time you want to allow muscle groups to recover. 4 Two-Day Training Split MONDAY Muscle group Chest Exercise Decline bench press Incline cable fly Back Close-grip pulldown Smith machine row Shoulders Smith machine shoulder press Cable lateral raise Trapezius Barbell shrug Abdominals Hanging leg raise Oblique crunch TUESDAY Quadriceps Smith machine squat One-leg leg extension Hamstrings Dumbbell Romanian deadlift Calves Donkey calf raise Seated calf raise Biceps Barbell curl Cable concentration curl Triceps Seated triceps extension Triceps pressdown THURSDAY Sets 3 3 3 3 3 Reps 6-8 8-10 8-10 8-10 6-8 3 3 3 3 10-12 6-8 10-12 15-20 3 3 3 6-10 12-15 8-10 3 3 3 2 15-20 15-20 8-10 10-12 3 8-10 2 10-12 Muscle group Chest Exercise Sets Incline dumbbell press 3 Machine fly 3 Back Seated cable row 3 Wide-grip pulldown 3 Shoulders Dumbbell shoulder 3 press Barbell front raise 3 Trapezius Behind-the-back barbell 3 shrug Abdominals Hip thrust 3 Exercise-ball crunch 3 FRIDAY Quadriceps Leg press 3 Dumbbell lunge 3 Hamstrings Lying leg curl 3 Calves Seated calf raise 3 Leg press calf raise 3 Biceps Alternating dumbbell 3 curl Preacher curl 2 Triceps Triceps dip 3 Lying triceps extension 2 Reps 8-10 10-12 8-10 8-10 8-10 10-12 8-10 15-20 15-20 6-8 10-12 10-12 15-20 15-20 8-10 10-12 6-10 8-10 47 Tactics for Building Muscle Mass Three-Day Training Split The three-day training split is a common training split used by many bodybuilders to break the major muscle groups into three separate workouts.
4 Squatting with a safety squat bar. trap bar—A weight bar with a diamond-shaped or hexagon section in the middle. During the exercise, the lifter stands inside the diamond and grips the transverse handholds on either side of the diamond. 5). 3 Curls with an EZ curl bar. 5 Trap bar. Strength Training Equipment 27 weight plates—The round steel plates that add weight to barbells and plate-loaded weight machines. 4 centimeters) in diameter to fit on Olympic barbells. standard weight plates—These plates have center holes that are about 1-1/8 inches (about 3 centimeters) in diameter to fit on a 1-inch standard bar.