Introduces a fast and easy dumbbell exercise program designed to help eliminate unwanted weight, use more calories, and shape and tone the body, accompanied by helpful tips on inexpensive ways to build a home gym, ab-flattening recipes, and more. Original. 35,000 first printing.

The breakthrough new fitness program for readers who want big gains in little time

I had one little miniworkout. I couldnt believe how short the workout was, and how good I felt afterward. . . . This technique is going to change your life. --Tony Robbins, author of Awaken the Giant Within

Bodybuilding pioneer John Little smashes through conventional training approaches with his revolutionary workout program supported by science and based on 15 years of empirical research. The Max Contraction Training program maximizes muscle fiber stimulation in the shortest amount of time-- leading to faster workouts and more impressive gains. Little reveals:

• Groundbreaking techniques that MAXimize muscle fiber stimulation four times more efficient than conventional training
  
• Ideal exercise structuring in a workout routine
  
• Optimal time frames to train muscles for maximum growth
  
• False information put out by supplement companies
  

For Powerlifters, Weightlifters, and Bodybuilders

In the only training book of its kind, Paul Kelso expands the "shrug principle" with dozens of variations that improve muscularity and the competitive lifts. "Trap bar" and rib cage enlargement programs are included.

Kelso 's articles in "Powerlifting USA," "Iron Man," "Muscular Development," and "Hardgainer," plus books "The Kelso Shrug System" and "Powerlifting Basics: Texas-Style," have spread these ideas worldwide.

Also Available as an eBook

1 HOUR A WEEK TO THE BODY YOU WANT!

DROP POUNDS. DROP INCHES.
PICK UP WEIGHTS!
You can boost your metabolism now-even if you haven't exercised for years. You can build stronger bones now and help prevent osteoporosis-no matter what your age. You can tone and sculpt your body now-and see results sooner than you ever thought possible! Kathy Smith, creator of America's most popular exercise videos, reveals the only exercise program that can deliver these benefits: strength training with weights.

In this exciting new book, Kathy Smith provides a 12-week program that will not only make you look great but feel better, too. By following her step-by-step instructions, which include strength training for as little as one hour a week, you can go from flabby to firm and possibly drop a dress size-or two! With a workout that is fun and easy to do and gives you sleek feminine curves-never bulky mass-KATHY SMITH'S LIFT WEIGHTS TO LOSE WEIGHT includes:

• A 12-WEEK, FULL-BODY PROGRAM-varied routines designed to hold your interest and help create your ideal body

• WARM-UP AND STRETCHING EXERCISES-the natural way to reduce stress, stay flexible, and feel energized

• HELP AT HOME OR AT THE GYM-complete directions for using exercise machines and free weights with confidence

• THE 1-2-3 PLAN-an eating plan (not a diet!) to keep you strong, healthy, thin...but never hungry!

• A LIFETIME PRESCRIPTION-Kathy Smith's own Rx for staying fit and fabulous at any age.

DIETING ALONE CAN'T DO IT. AEROBICS ALONE WON'T DO IT.
BUT WORKING WITH KATHY SMITH CAN
MAKE YOU LEAN, TONED, AND TERRIFIC!

WHAT WOMEN EVERYWHERE ARE SAYING ABOUT KATHY SMITH'S LIFT WEIGHTS TO LOSE WEIGHT
"I see the changes in my body. My arms have shape, my legs are much stronger, and my abs are flat!...Now I like to wear sleeveless shirts and short skirts to show off my legs. Before lifting weights I was a size 10; now I'm a size 7."
-Glorymar, age 24, San Juan, Puerto Rico

"Now that I'm 43 years old, I realize that it is so important to keep my bones strong, and weight lifting is important to me for that reason. My muscle mass is probably close to what it was in my twenties. I'm sure that's one reason people think I'm younger than I really am....My metabolism is running higher as well. Any extra weight I gain slips off in no time."
-Karen, Charlotte, NC

"My impression was that people who lift weights get big and bulky, and that was the last thing I wanted....So far, I have lost 13 pounds and one dress size. I feel like I have more energy, and my self-confidence has gotten a tremendous boost."
-Susie, age 25, Bumpass, VA

"At 74, my waist, which was disappearing, has made a remarkable recovery and my posture has improved. Just as important, my energy level and attitude have improved. What's more, I feel good about myself, even when I look in a mirror. You can't beat that, can you?"
-Marion, Houston, TX

"I was frustrated because of my inability to lose weight through traditional aerobics. Then I discovered weight training! I went from a size 9, after having my daughter, to a size 2! I am more toned and healthier than I was before my pregnancy!"
-Brenda, age 25, Humbolt, IA

"I noticed the cellulite on the back of my legs was diminishing-something I had not been able to accomplish when doing only aerobics. Finally, at age 32, I have reached a healthy weight and am comfortable with my size."
-Tracy, Greensburg, PA

"At first I wasn't sure about weights-I thought it might be hard. Within 3 months I could see a difference. Not only did the pounds melt off, but it also defined the shape of my whole body. My energy level went sky high. Friends I hadn't seen in over six months couldn't believe how great I looked."
-T.J., age 31, Garden City, MI

"I don't have jiggling thighs anymore! I started with 5-pound dumbbells and now I'm using 12-pounders. I always feel good about myself when I am done, too!"
-Mayra, age 39, Orlando, FL

"I began to explore weight training after I became a single mom. I've been [training] 2-3 times a week and have gained increased strength and muscle definition without any bulk. At age 40, I find that I have the energy and fitness level of a woman much younger than I am."
-Deb, Chicago, IL

For years strength coaches relied solely on one-repetition maximum percentages to select loads for specific phases of program design. Today, however, more and more coaches have turned to velocity-based training for its pinpoint accuracy in measuring athletes' explosive power through the monitoring of bar and body speeds. As one of the first books of its kind to feature this exciting new method for increasing explosive power, Velocity-Based Training takes an in-depth look into how to best incorporate velocity-based training (VBT) into an athlete's training program. Author Nunzio Signore is one of the most in-demand strength and conditioning coaches in New York and has worked with players from the Minnesota Twins, Anaheim Angels, New York Yankees, New York Mets, Arizona Diamondbacks, and Seattle Mariners, to name a few. In Velocity-Based Training, Signore will show you how bring your athletes to greater levels of strength, speed, and power at a faster rate. You will find the following: Descriptions of the different types of VBT devices and the pros and cons of each, enabling you to select the best option for your needs Instructions on how to use VBT to assess athlete readiness and set specific training parameters for maximum results Information on how to use VBT to ensure athletes are training at the appropriate intensity according to where they are in their yearly training plan Expert guidance on how to use VBT daily with athletes of various training ages and ability levels Sample programming that includes exercises, intensities, and tempos for all four training seasons (postseason, off-season, preseason, and in-season), allowing you to set thresholds that minimize the potential for undertraining or overtraining Eliminate the guesswork by using hard data for the design and implementation of training programs. With the help of Velocity-Based Training, you can safely and efficiently build stronger and more powerful athletes. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Velocity-Based Training Online CE Exam may be purchased separately or as part of the Velocity-Based Training With CE Exam package that includes both the book and the exam.

This unique book examines the diet and nutritional needs of an active athlete, offers nutritional information to fit specific types of exercise, and includes over 200 delicious recipes to help athletes plan meals that fit their individual needs.

Achieve maximal results in minimal time! The HIIT Advantage: High-Intensity Workouts for Women is the resource for the most research-based, organized, and systematic information available on high-intensity interval training. The HIIT Advantage keys in on specific exercises, combinations, and progressions that will incinerate fat, shape and strengthen the upper and lower body, and assist with core strength for excellent posture and enhanced exercises performance-all written with a woman's ultimate physique in mind. HIIT protocols pair quick bouts of super-high-intensity anaerobic intervals with shorter, low-effort rest intervals. The HIIT Advantage is the authoritative guide on high-intensity training. Comprehensive yet accessible, it describes how and why HIIT is one of the most effective ways to burn fat and improve performance. You'll find step-by-step instructions, photo sequences, variations, and recommendations for 74 exercises to define muscles, reduce injury, and increase weight loss. You will learn the proper setup of a HIIT workout, the rationale, and the ratios for rest and recovery. Best of all, you'll choose from 19 complete workouts consisting of a combination of 20-, 30-, and 45-minute sessions. Finally, you'll receive exclusive access to the HIIT Advantage video library, including demonstrations of 24 key exercises, as well as an original 30-minute workout. If you're serious about your workouts, get the advantage of burning more fat, shaping your physique, and improving performance. Get The HIIT Advantage and get results!

The unifying theme of every elite athlete and every spectacular performance is movement. It's the basis for what we recognize as athleticism. It's the foundation for athletic skill and the essential ingredient to excellence. Athletic Movement Skills: Training for Sports Performance sets a new standard for athletic assessment and development. This authoritative work presents proven protocols for evaluating, correcting, training and translating athletic movement to athletic dominance. Combining the latest science and research with cutting-edge techniques and strategies, Athletic Movement Skills will show you how to * develop multidirectional speed and power for any sport and any position, * improve jumping and agility with effective plyometric progressions, * harness and apply power in critical game or match situations, * evaluate and correct posture and body position, * reduce injuries and expedite rehabilitation and * create functional strength progressions that will directly translate to on-field performance. Hundreds of photo sequences and illustrations plus 10 detailed exercise progressions depict how to refine and perfect speed, agility, strength and power-related movements and skills. Whether you are working with young or experienced, novice or elite athletes, Athletic Movement Skills is a must-have. It is the definitive development guide for anyone serious about sport performance.

Applied reference for those preparing for a National Strength and Conditioning Association (NSCA) certification exam or for coaches, strength and conditioning professionals, personal trainers, and health and fitness instructors. Supplemental text and visual guide for college or university faculty who teach resistance training courses in strength and conditioning and personal training programs.

Your demands are simple enough. You want a straightforward, no-nonsense strength and conditioning program that fits into your schedule and results in a healthy, lean, and defined physique that will get you noticed. You're willing to put in the work, but you want to see results. Now you can.

In "A Man's Guide to Muscle and Strength," renowned personal trainer Stephen Cabral provides you with proven, step-by-step programs that will transform your body. Choose from nine six-week programs designed to increase strength, power, agility, muscle mass, and total-body conditioning. Best of all, each program can be customized to fit your schedule, your life, and your goals.

Work out at home or in the gym with over 140 of the most effective strength building and body shaping exercises. Packed with detailed instruction, more than over 300 technique photos, equipment variations, safety considerations, and the latest nutrition advice, "A Man's Guide to Muscle and Strength" provides you with everything that you need to sculpt the physique you've always desired.

John Fair and David Chapman tell the story of how film-makers use and manipulate the appearance and performances of muscular men and women to enhance the appeal of their productions. The authors show how this practice, deeply rooted in western epistemological traditions, evolved from the art of photography through magic lantern and stage shows into the motion picture industry, arguing that the sight of muscles in action induced a higher degree of viewer entertainment. From Eugen Sandow to Dwayne 'The Rock' Johnson, muscular actors appear capable of performing the miraculous, and with the aid of stuntmen and filming contrivances, they do. By such means, muscles are used to perfect the art of illusion, inherent in movie-making from its earliest days.

In an age when information is everywhere, the challenge is finding safe, effective, and evidence-based science. Cue the National Strength and Conditioning Association, the world's leading organization in strength and conditioning. The first release of Strength Training redefined exercise instruction with no-nonsense, straightforward science. Now the new second edition raises that bar even further. Written by a team of experts chosen by the NSCA, Strength Training combines the most valuable information with best instruction for proven results: * Assessing strength to personalize programs * Incorporating new exercises and equipment for increased intensity * Increasing muscle mass as well as strength, power, and muscular endurance * Preventing injuries * Improving performance Serving more than 30,000 members from the sport science, athletic, allied health, and fitness industries, the NSCA is the authoritative source on strength training. Now the proven techniques developed by these renowned experts are available to you. Whether you're launching a lifting program or fine-tuning a serious training regimen, Strength Training will fill any knowledge void and correct the misconceptions to ensure proper technique, safety, and progressions. Multiple program options for specific machines, free weights, body weight, and other types of apparatus provide the flexibility to tailor your training to personal preferences or needs. It's the authoritative guide from the world's authority on strength training. Earn continuing education credits/units! A continuing education course and exam that uses this book is also available. It may be purchased separately or as part of a package that includes all the course materials and exam.

From the 1930s to the 1980s, the capital of weightlifting in America was York, Pennsylvania, the home of the York Barbell Company. Bob Hoffman, the founder of York Barbell, propagated an ideology of success for Americans seeking physical improvement. Often called the "Father of World Weightlifting," Hoffman was a pioneer in marketing barbells and health foods. He popularized weight training and inaugurated a golden age of American weightlifting. Muscletown USA--part biography, part business history, and part sports history--chronicles how Hoffman made York the mecca of manly culture for millions of followers worldwide.

Hoffman created his so-called muscle empire out of an oil-burner business that he started in the early 1920s. Within a decade, his passion for sport exceeded his need to produce oil burners and by the outset of the Depression he began manufacturing barbells at the factory. He soon discovered a willing public of aspiring weightlifters like himself who would buy not only barbells but also health and fitness products. Hoffman soon recruited a remarkable group of athletes, whom he tagged his "York Gang." He gave these men jobs in the factory, where they trained for national and international meets. Gradually, Hoffman emerged as one of the most prominent muscle peddlers in America, using his fame and fortune to promote competitive weightlifting, bodybuilding, and powerlifting. Muscletown USA reveals other innovations in which Hoffman played a major role, including weight training for athletes, health foods, bottled spring water, isometrics, and women's weightlifting. Even anabolic steroids, first used by weightlifters in the early 1960s, were a direct outgrowth of the fitness culture spawned by Hoffman.

Meticulously researched and engagingly written, Fair's book will appeal to a wide range of readers, including anyone fascinated by American sports history and the iron game.

Go behind the scenes with Eddie 'The Beast' Hall as we follow his incredible journey from World's Strongest Man to competing in 'The Heaviest Boxing Match in History' against his nemesis Hafthor 'Thor' Bjornsson. 'No human can visualise the impossible like this man' Jason Statham THE BEAST In 2017 Eddie Hall became the World's Strongest Man. He was the first person to pull half a tonne off the floor when everybody else said it was impossible, setting a new World Record. Impossible is a recurring theme in Eddie's life - from the streets of Stoke-on-Trent to the pinnacle of Strongman - at every step on his journey he has blasted through the obstacles in his way. THE BOXING MATCH Now, Eddie brings you into the heart of his training camp as he prepares for his greatest challenge yet - a boxing ring showdown with his nemesis, Hafthor Bjornsson. Witness Eddie's two-year journey as he transforms his body and mind from strength athlete to titan weight boxer. Get ringside access to Eddie's formidable mindset, he reflects on the lessons he's learned over the course of his life and draws on them to overcome each new setback. Featuring training diaries, 10 rounds of mental preparation and contributions from iconic friends including Ross Edgley, James Haskell, Paddy McGuinness, his family and inner circle, this is Eddie as you have never witnessed him before: 100 per cent authentic, honest and raw.

Coach Dan John breaks down the most complicated concepts of strength training and high-performance athletics in his personal, no-nonsense, thought-provoking and motivating style. Workout routines, Olympic lifting guidance, Highland Games, track and field and Strongman events are all covered, in addition to weight training philosophy for the general public. You'll learn...How to get stronger, faster and leaner; Simple steps to great conditioning; What it takes to compete at high-level athletics; Dan John's top training tips; Effective workouts to carry you through your training seasons; Variations of the classic 5x5 workout; Sample kettlebell and barbell workout combinations; Outdoor cardiovascular training options for athletes; And much more...

Here for the first time in one volume are all the basic and revolutionary concepts on exercise, training principles, contest preparation, diet and nutrition that have evolved into modern bodybuilding from the man who stands at the forefront of the sport. The "Encyclopaedia of modern bodybuilding" will answer every question any dedicated bodybuilder of bodybuilding enthusiast could ever think to ask. It is an exhaustive reference and instructional manual covering every conceivable aspect of the sport.

Cut workout time in half and get double the results If you're a guy with little time to work out and pounds of fat to burn, the thought of having to spend hours in the gym lifting weights and doing cardio can be a daunting proposition. Now, Cardio Strength Training solves both problems with simple, fast, and effective workouts that incorporate challenging, muscle-building combination moves and fat-frying cardio exercises to help you kill two birds with one stone. Built on the same principles Robert Dos Remedios uses to train Division I collegiate athletes, Cardio Strength Training provides safe and innovative workouts and nutritional advice for anyone looking to drop pounds of flab and build a functionally strong physique. Every workout is no longer than 15 minutes and is built on the same training methods outlined in the highly successful book, Men's Health Power Training.

Every guy is looking for an edge, some way to get single women his age to notice him more than they do now. Unfortunately, most guys have absolutely no idea what kind of body automatically flips a girl's attraction switch. Nate Green does. Built for Show is the first fitness book to address young men on the prowl. It's not just written for them; it's written by one of them. Green, who's just twenty- three years old, is already a veteran fitness professional who's been quoted in Men's Health and Maximum Fitness magazines. Green offers four twelve- week workout programs, each with a seasonal theme. The fall and winter workouts add muscle size and strength that'll show even under layers of clothing. The spring and summer workouts burn fat and chisel the showpiece muscles-creating a lean, cut, beach-ready physique. But Built for Show is more than just a workout book. It also provides: * Realistic nutrition advice to feed the muscles and starve the fat without breaking the bank or spending hours in the kitchen * Tips on dressing right, looking the part, improving your social status, and settling into your new lifestyle * Quick ways to assess posture, with useful exercises to fix flaws and improve self- presentation, no matter the situation. The detailed programs include over fifty exercises, illustrated with over one hundred original photos. Neither a weight-loss guide nor a body- building manual, Built for Show instead reveals to guys exactly what they need to build the body they - and women - want. Read Nate Green's posts on the Penguin Blog.