Women's Strength Training Anatomy Pdf Free
Michael Gundill has written 13 books on strength training, sport nutrition, and health, including coauthoring The Strength Training Anatomy Workout and The Strength Training Anatomy Workout II. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines worldwide, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year Award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.
women's strength training anatomy pdf free
Gundill started weightlifting in 1983 in order to improve his rowing performance. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines worldwide.
Contreras, a regular contributor to several magazines, including Men's Health, Men's Fitness, Oxygen, and MuscleMag, notes that a person can gain tremendous functional fitness in terms of strength, power, balance, and endurance from progressive bodyweight training. Meanwhile, recent research shows that flexibility can be enhanced to the same or even a greater degree through resistance training than from a stretching routine.
People choose to exercise for many reasons. Some want to improve their general health, some want to build larger muscles, some want to shed fat, some seek to get stronger, some hope to improve their functional strength and athleticism, and some strive to eliminate joint dysfunction and prevent injury. Bodybuilders seek maximum hypertrophy (muscularity), powerlifters seek maximum strength, weightlifters seek maximum power, and sprinters seek maximum speed. It should come as no surprise that their training methods differ substantially because training for a particular purpose affects the way a person trains.
In general, there is too much hype surrounding the topic of sport-specific training. While it is true that athletes from different sports require unique types of strength and energy system development, ideally every athlete should display sound movement patterns and athleticism. This is why it's essential to master the basics as you lay the foundation for subsequent adaptations. You want to make sure that you analyze your sport and perform exercises that use the same muscles and mimic the movement patterns and directions found in the sport, but don't get too carried away to the point that you lose sight of the basics. All athletes should possess balanced strength and mobility. Single-leg exercises such as Bulgarian split squats and single-leg hip thrusts and core-stability exercises such as RKC planks and side planks are great exercises for all athletes.
When you train for maximal strength you want to perform multijoint movements, stay in lower repetition ranges, and rest more between sets. With bodyweight training, this is not always feasible. For example, the squat, bench press, and deadlift are three of the most popular exercises in resistance training because they use a lot of muscles and allow you to lift large loads. However, in bodyweight training, although you can tweak exercises to make them easier or more challenging according to your level of strength, the most resistance you'll ever use is equal to your body weight. For this reason it can be difficult to develop maximal strength solely through bodyweight training.
The best approach to developing maximal strength through bodyweight training is to lay down an excellent foundation of flexibility, stability, and motor control. This provides a base for future gains and advancement to more challenging exercise variations. I read an interview with a U.S. Olympic gymnastics coach who said that although his gymnasts never performed resistance training and solely performed bodyweight exercises, many of them could bench press double their bodyweight and deadlift triple their bodyweight. Clearly a person who performs advanced variations of bodyweight exercises can develop impressive levels of strength. Master the basics and then progress to single-limb exercises, plyometrics, and other advanced methods.
When training for maximum muscularity make sure you add sets of higher repetitions and training that targets certain regions of the body, along with resting less between sets. While strength is paramount for hypertrophy, the relationship isn't linear. Always feel the intended muscles working and use controlled form through a full range of motion. A variety of repetition ranges is ideal for muscle growth as is a large variety of exercises to stimulate all of the regions of the muscles.
When focusing on weight loss, retain as much muscle as possible to ensure that the pounds shed are composed of fat rather than muscle mass. This is the key to a quality physique. Remember that what builds muscle keeps muscle, so your training doesn't have to change much. Train for strength and simply add a couple of MRT circuits or HIIT sessions (see chapter 10) during your training week and focus on your diet. I'll expound on this later in this chapter. 350c69d7ab