The number of athletes training for and competing in mixed martial arts has skyrocketed to over 3.6 million, making it one of the world's fastest-growing sports. To succeed, fighters need to not only master various martial arts disciplines but also develop the physical stamina and mental endurance to dominate their opponents. Based on the latest science and research, Training and Conditioning for MMA details physical training, nutrition, and injury prevention for all martial arts disciplines. It uses actual training programs and showcases real examples recurring in the day-to-day preparation of countless elite MMA fighters from the American Top Team, UFC, Bellator, Sambo, and Jiu-Jitsu World Championships. Collectively, the 21 contributors to this book have trained over 200 amateur, professional, national, and Olympic MMA champions, including Amanda Nunes, Junior Dos Santos, Marcus "Buchecha" Almeida, Mark Hunt, Yoel Romero, Hector Lombard, and Glover Teixeira. The quality and extent of the knowledge they share in these pages is simply unmatched in the world of MMA training resources. Developed for combat athletes and the trainers and coaches who work with them, Training and Conditioning for MMA is a complete manual for all training-related aspects of MMA, featuring the following: Methodology of sports training, including the periodization model used at American Top Team Principles for designing a fighter's training program Physical assessment of a fighter, from body composition to flexibility Importance of nutrition in high-level training More than 45 proven training programs for a wide range of martial arts disciplines, athlete types, and levels, accompanied by photos of professional MMA fighters demonstrating exercises and techniques Prevention strategies for MMA-related injuries Comprehensive yet practical, Training and Conditioning for MMA is the definitive resource for success for developing future champions. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Training and Conditioning for MMA Online CE Exam may be purchased separately or as part of the Training and Conditioning for MMA With CE Exam package that includes both the book and the exam.

The ultimate 'one stop' guide to training with dumbbells. Practical and easily accessible, The Total Dumbbell Workout is perfect for the fitness enthusiast or fitness professional who wants to lightly improve their knowledge and heavily improve the range of exercises they can use in their training. Tried and tested exercises are accompanied by clear photos and illustrations presented in a modern and logical way. The Total Dumbbell Workout is brimming with ideas for using this bestselling piece of fitness equipment not just in the gym but at home too. Packed with clear and easy to use exercises, this how-to reference book also provides adaptations of basic and advanced exercises making it ideal for anyone who wants to get the most out of their fitness gear. - Each exercise idea is organised by fitness level and includes follow-up and extension ideas. - Written in a jargon-free and concise style, this book is light on the science and background, heavy on practicality.

Frederic Delavier, the mastermind behind the bestselling Strength Training Anatomy phenomenon, delivers once again. More than two million readers have turned to his books to find the most effective exercises in strength training. Now, in The Strength Training Anatomy Workout III, Delavier and co-author Michael Gundhill picks up where Volume II left off. Strength Training Anatomy III is loaded with 146 of Delavier's unparalleled illustrations and 195 photos depicting proper exercise technique. These are supplemented with descriptions, explanation of muscle engagement and interactions, variations, benefits, limitations and safety considerations. You'll be able to assemble these exercises into advanced programmes for long-term strength and muscle development. Break past your training plateaus with high-tech strength training protocols like electrical stimulation, blood flow restriction and vibration and oscillation training. In the striking detail that only Frederic Delavier offers, The Strength Training Anatomy Workout III helps you cross the threshold to advanced muscle development and strength gains.

Science and Development of Muscle Hypertrophy, Second Edition, is the most comprehensive resource on muscle hypertrophy in the world. Written by Brad Schoenfeld, PhD, an internationally renowned expert on muscle hypertrophy, this book is the definitive resource for strength and conditioning professionals, personal trainers, sport scientists, researchers, and exercise science instructors who are seeking information regarding muscle hypertrophy, including the mechanism of its development, how the body structurally and hormonally changes when exposed to stress, ways to most effectively design training programs, and nutritional guidelines for eliciting hypertrophic changes. This new edition offers more than 1,000 references and applied guidelines. Two all-new chapters deliver practical content on the measurement of muscle hypertrophy and advanced training practices. Readers will learn various methods by which hypertrophy is measured, including site-specific measures (circumference measures, MRI, CT, and ultrasound), indirect measures (underwater weighing, DXA, BIA, ADP, and skinfolds), and histological measures (biopsy), as well as the strengths and limitations of each modality. The new edition also provides guidance for achieving greater training volumes with training practices that maximize the individual’s genetic potential to gain muscle. No other resource offers a comparable amount of content solely focused on the science of muscle hypertrophy and its application to designing training programs. The full-color book offers several features to make the content accessible to readers: Research Findings sidebars highlight the aspects of muscle hypertrophy currently being examined to encourage readers to re-evaluate their knowledge and ensure their training practices are up to date. Practical Applications sidebars outline how to apply the research conclusions for maximal hypertrophic development. Comprehensive subject and author indexes optimize the book’s use as a reference tool. Although muscle hypertrophy can be attained through a range of training programs, this book allows readers to understand and apply the specific responses and mechanisms that promote optimal muscle hypertrophy. It explores how genetic background, age, sex, and other factors have been shown to mediate the hypertrophic response to exercise, affecting both the rate and the total gain in lean muscle mass. Sample programs show how to design a three- or four-day-per-week undulating periodized program and a modified linear periodized program for maximizing muscular development. Science and Development of Muscle Hypertrophy is an invaluable resource for those seeking to maximize hypertrophic gains for themselves or their athletes or clients and for those searching for the most comprehensive and authoritative research in the field. 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.

Created by the National Strength and Conditioning Association (NSCA), Exercise Technique Manual for Resistance Training, Fourth Edition With HKPropel Online Video, is a practical resource for current and aspiring strength and conditioning professionals and personal trainers. With unmatched visual demonstration of a variety of free weight and machine exercises, the text is a valuable tool for those preparing for an NSCA certification exam and for others who design programs for athletes and clients of all ages and fitness levels. This updated reference is the most comprehensive collection of resistance training technique available. The revised fourth edition contains the following: An additional 30 exercises that expand the coverage to 100 total exercises, each with a step-by-step checklist that teaches safe and effective exercise technique Two or more full-color photos of each resistance training exercise that distinctly show correct technique Online video clips for each resistance training exercise that demonstrate proper technique in action and highlight common errors Exercise Technique Manual for Resistance Training, Fourth Edition With HKPropel Online Video, is organized by body region, with parts I through IV covering total body, lower body, upper body, and anatomical core exercises. Part V highlights exercises using alternative modes and nontraditional implements. Every chapter contains a table that describes each exercise’s concentric action, predominant muscle groups, and muscles involved, enabling readers to understand the impact of the exercises on each body region. To reinforce fundamental techniques, the text includes guidelines related to general safety, tips for breathing and spotting, preparatory body position, and weight belt recommendations. Exercises are explained through sequential instructions and photos to ensure that readers will learn the safest and most effective technique. Accompanying checklists identify the correct grip, stance, body position, and range of motion for each exercise. Online videos demonstrate proper technique as well as common errors so that users can recognize incorrect techniques and make appropriate adjustments. With 100 resistance training exercises and online video demonstrations, Exercise Technique Manual for Resistance Training is the most authoritative and current resource in teaching safe and effective resistance exercise technique. Note: A code for accessing online videos is included with this ebook.

"Sal Di Stefano's raw fitness truths about motivation, resistance training and intuitive eating can help anyone, at any age, at any level."--Jason Fung, MD, New York Times bestselling authorTired of spending hours on the treadmill? Dealing with the joint paint of high impact exercise? And seeing very few results in terms of fat-burning and weight loss? If so, it's time to join the revolution. Sal Di Stefano, the founder of the mega popular Mind Pump podcast, reveals how resistance training is the best form of exercise to burn fat, boost metabolism, and achieve health benefits you cannot obtain from other forms of exercise. Based on Mind Pump's Muscular Adaptation Programming System (MAPS), The Resistance Training Revolution features: *How to optimize your workout time with over 60 fat-burning, metabolism-boosting workouts you can do at home *Raw fitness truths about what works and what doesn't *The newly discovered health benefits of resistance training in terms of heart health, bone strength, joint protection, and especially antiaging *The exact formula for nutrition that makes losing fat while sculpting your body a breeze *Dozens of self-assessments to track your progress, and much more "Stop those mindless hours of 'cardio' and make real gains in health and weight loss... Resistance exercise that builds muscle is key to weight loss, metabolic health, even healthy aging."--William Davis, MD, #1 New York Times bestselling author of the Wheat Belly book series

Science and Practice of Strength Training is a favorite book among strength and conditioning professionals. Now in a third edition, it offers upgraded artwork, updates based on current science, and new information to enhance the practical application of the concepts presented. A new coauthor, Dr. Andrew Fry, joins the already-popular author team of Dr. Vladimir Zatsiorsky and Dr. William Kraemer to make this third edition even better than its predecessors. Together the authors have trained more than 1,000 elite athletes, including Olympic medal winners, world champions, and national record holders. Influenced by both Eastern European and North American perspectives, their experience and expertise are integrated into solid principles, practical insights, and directions based on scientific findings. Science and Practice of Strength Training, Third Edition, shows that there is no single program that works for everyone, at all times and in all conditions. It addresses the complexity of strength training programs while providing straightforward approaches to take under specific circumstances. Those approaches are backed with physiological concepts, ensuring readers gain a full understanding of the science behind the practice of strength training. In addition, the authors provide examples of strength training programs to demonstrate the principles and concepts they explain in the book. The third edition features more detailed artwork and has three new chapters on velocity in the weight room, overtraining and recovery, and athlete monitoring. The book is divided into three parts. Part I focuses on the basis of strength training, detailing basic concepts, task-specific strength, and athlete-specific strength. Part II covers methods of strength training, delving into velocity training, training intensity, timing, exercises used for strength training, injury prevention, overtraining, athlete monitoring, and goal-specific strength training. Part III offers even more practical applications, exploring training for specific populations, including women, young athletes, and senior athletes. The book also includes suggested readings that can further aid readers in developing strength training programs. This expanded and updated coverage of strength training concepts will ground readers in the understanding they need to develop appropriate strength training programs for each person that they work with. Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

The complete program for building and maintaining a well-conditioned, excellently proportioned body -- for a lifetime of fitness and health.

In Arnold's Bodybuilding for Men, legendary athlete Arnold Schwarzenegger shows you how to achieve the best physical condition of your life. For every man, at every age, Arnold outlines a step-by-step program of excercise, skillfully combining weight training and aerobic conditioning. The result -- total cardiovascular and muscular fitness.

Arnold's program of exercise features stretching, warm-up and warm-down routines, and three series of exercises, each more ambitious than the last, all calculated to help you progress at your own speed. In addition, Arnold contributes important advice about equipment, nutrition and diet, and getting started on your program of exercise.

Special sections of Arnold's Bodybuilding for Men cover training for teenagers, exercises designed to keep you in shape on the road or when you can't get to the gym, and the regimen Arnold followed to win his seven Mr. Olympia titles.

Illustrated with hundreds of photographs of Arnold and other top bodybuilders, Arnold's Bodybuilding for Men will help every man look great and feel terrific.

You want chiseled abs but haven't seen results. Ultimate Abs: The Definitive Guide to Developing a Chiseled Six-Pack offers a science-based approach to abdominal training designed to help you finally achieve the elusive six-pack. Featuring 130 of the best abdominal exercises, certified strength and conditioning specialist and fitness expert Gareth Sapstead helps you successfully reach your training goals by providing progressions and regressions of each exercise to accommodate your specific fitness level. Whether you are training in a fully equipped gym or at home, Sapstead provides programming that will help you achieve results based on the equipment you have available. Sapstead's distinctive approach to delivering effective and innovative fitness content has made him one of the most followed fitness experts on social media and earned him the moniker "the Fitness Maverick." In Ultimate Abs, he addresses the principles that underpin effective ab training and addresses the misconceptions surrounding abdominal training to cut a direct path to the most effective way to develop a six-pack. Most resources focus on the concept of core strength training, but Ultimate Abs offers an unapologetic guide to developing chiseled six-pack abs. Although stabilization exercises are included within the book, looks are the priority, providing you with the tools to achieve your goals faster. Filled with expert coaching cues and an abdominal exercise library like none other, Ultimate Abs is a must-have guide for achieving the abs you have always dreamed of. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Ultimate Abs Online CE Exam may be purchased separately or as part of the Ultimate Abs With CE Exam package that includes both the book and the exam.

'A great book jam-packed with tasty plant-based recipes' - BOSH! Stefanie Moir is an international inspiration. In Naturally Stefanie, she shares the delicious vegan recipes, goal-based workouts and daily rituals that have transformed her life and those of her thousands of fans. Discover how Stefanie can kickstart your journey to a healthier, happier and stronger you. Nurture a healthy relationship with food - take a relaxed approach while relishing what you eat. Learn new ways to cook with plants - it's not all lettuce and green juice! Create a nourishing lifestyle - ditch diets and faddy fitness for good. Weight train with confidence - feel strong in your own body. Make food and exercise fun - no matter who you are! With over 100 plant-based recipes, tips for self-care and workout guides, Naturally Stefanie's plant-powered way of life will help you feel your best. Whether you re a committed vegan and gym-goer or looking to add more plants and exercise to your life, Stefanie's enthusiasm is infectious. And wherever you are on your personal wellbeing journey, her passion will inspire you!

Appealing to the motivational, upgrade your life through fitness audience for bestsellers like Own the Day, Own Your Life by Aubrey Marcus, The Resistance Training Revolution reveals how weight training is the best form of exercise to burn fat, boost metabolism, and avoid injury and illness. This is the first authoritative, comprehensive guidebook from Mind Pump Media, one of the fastest-growing brands in the health and fitness industry. Building muscle and burning body fat is often one focus and overall health & wellness is often another. The Resistance Training Revolution brings both of those elements together. Mind Pump co-founder Sal Di Stefano blows the lid off the same old "30 minutes of cardio a day" advice, revealing how to optimize your time spent in the gym--at least 2-3 days a week for the average person, following Mind Pump's Muscular Adaptation Programming System (MAPS)--to transform your health in a way that cardio alone cannot. The book draws on the many recent studies and expert advice from MDs and other health experts (including many guests featured on the Mind Pump podcast) to show the superiority of resistance training for all aspects of health including injury prevention and anti-aging.

Don't waste your time doing workouts that leave large gaps in your strength or load you up with unnecessary, redundant exercises. Take a strategic approach to your workouts by using a proven system that trains strength through each joint's true full range of motion. Even if you lift, you may still be missing something in your quest to get stronger. Optimal training does not involve training all the muscles; instead, it trains all the ranges (or zones) of each muscle. Many popular exercises work the same muscles the exact same way. Performing redundant exercises is a waste of your time. In Strength Zone Training, renowned personal trainer Nick Tumminello, who has become known as the trainer of trainers, shows you the following: How to build strength through the true full range of motion The redundant exercises you just don't need to do The exercises to maximize upper body and lower body strength that are missing from your workout The angles most people don't do exercises for but should The best exercises to include in your program to train each muscle group A better strategy to follow when choosing your exercises Beginner and advanced workout plans for any schedule You'll find exercises addressing every area of the body, with details on how to perform the exercise as well as coaching tips. Select exercises are depicted with a hybrid of photo and art highlighting the movements, or zones, that provide a training stimulus. You will learn how to combine exercises within a workout in a smarter and more strategic way to collectively train through a full range of motion-resulting in not just an improvement in physique but also an improvement in performance and a reduction in injury risk. In addition to the exercises, you'll find four chapters of easy-to-follow workout plans you can immediately use at the gym. You can select a fully comprehensive workout plan that is right for you, regardless of your training level or weekly schedule. Strength Zone Training is the blueprint for building muscle with a purpose, making it simple to create workout programs that eliminate exercise redundancy and use full range of motion so you can build a body that is all-around stronger and more durable. Choose your exercises and get ready to dominate! CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The Strength Zone Training Online CE Exam may be purchased separately or as part of the Strength Zone Training With CE Exam package that includes both the book and the exam.

Tailoring strength and conditioning programs for soccer requires a deep understanding of the demands of the game. Preparing players to accelerate, decelerate, change direction, and turn and jump can be a challenge. Developed with the expertise of the National Strength and Conditioning Association (NSCA), Strength Training for Soccer explains the value of resistance training for soccer players. The book-backed by practical experience, evidence-based training methodologies, and research-provides a general overarching biomechanical analysis of soccer and specific analysis of the physical demands of each position: goalkeepers, defenders, midfielders, and forwards. Using these analyses, you can design an effective training program that translates to performance on the field. The book also offers the following: 10 detailed protocols to test soccer players' strength, power, speed, agility, and high-intensity aerobic endurance capacity 6 total body resistance exercises with 4 variations 11 lower body exercises with 23 variations 18 upper body exercises with 44 variations 22 anatomical core exercises with 32 variations 27 sample programs for off-season, preseason, in-season, and postseason resistance training Each resistance training exercise consists of a series of photos and a detailed list of primary muscles trained, beginning position and movement phases, breathing guidelines, modifications and variations, and coaching tips. You'll also learn proper exercise technique and gain a deeper understanding of what muscles are involved in each exercise so you can develop a complete and targeted resistance training program. Backed by the NSCA and the knowledge and experience of individuals who have years of experience as strength and conditioning professionals for soccer, Strength Training for Soccer is the authoritative resource for creating soccer-specific resistance training programs to help your athletes optimize their strength and successfully transfer that strength and power to the soccer field.

At just forty-seven years old, William Giraldi's father was killed in a horrific motorcycle crash while racing on a country road. This tragedy, which forever altered the young Giraldi and devastated his family, provides the pulse for The Hero's Body. In the tradition of Andre Dubus III's Townie, this is a deep-seeing investigation into two generations of men from the working-class town of Manville, New Jersey, including Giraldi's own forays into obsessive bodybuilding as a teenager desperate to be worthy of his family's pitiless, exacting codes of manhood. Lauded by The New Yorker for his "unrelenting, perfectly paced prose," Giraldi writes here with daring, searing honesty about the fragility and might of the American male. An unflinching memoir of luminous sorrow, a son's tale of a lost father and the ancient family strictures of extreme masculinity, The Hero's Body is a work of lasting beauty by one of our most fearless writers.

The way to a full-body workout with amazing results by mastering kettlebells

Have you heard the buzz about the all-in-one strength and cardio workout that works every muscle in the body at once? There's a reason why professional athletes and A-list celebrities are joining the Kettlebells revolution-and now you can, too

With numerous step-by-step photos throughout, "Kettlebells For Dummies" gives you everything you need to use kettlebells to safely improve strength, endurance, flexibility, joint durability, agility, mobility, athletic movement, and proper body alignment. Whether you're in your teens, 20s, 30s, 40s, 60s and beyond, you'll discover how this fast-growing fitness phenomenon can boost your metabolism and help you lose weight by mastering numerous kettlebell exercises.One of the most effective workouts for burning fat, building lean muscle, and achieving core strengthOne-hour workout can burn as much as 1,000 caloriesNamed one of the most popular fitness trends in 2009

Whether you're a self-proclaimed gym rat or have never lifted a weight, "Kettlebells For Dummies" shows you that it's easy to use kettlebells to achieve a full-body workout that yields amazing results.

Get the help you need to achieve a stronger lower body. Lower Body Training is a comprehensive guide containing the most up-to-date, scientifically proven strategies for increasing lower body size, strength, and power. Jason Brown, a program design expert who has worked with CrossFit affiliates and strength and conditioning facilities around the world, shares his innovative programs for a variety of different training goals, ranging from increased lower body size and strength to improved athletic performance. Lower Body Training offers dozens of options for developing all the muscles of the lower body. The exercises are organized by the movement patterns they target-quad dominant, hip dominant, isolation, and plyometric-and feature variations based on the equipment you have available without sacrificing results. You will also find recommendations for selecting a balance of exercises to maximize effectiveness and reduce lower back pain and other potential overuse or acute injuries. Best of all, Lower Body Training includes programs using maximal, submaximal, and dynamic training methods. The programs-categorized by beginner, intermediate, or advanced-target specific goals such as hypertrophy, strength, or athletic performance. Plus, there are variations for making staple exercises even more effective. Whether your goal is increased lower body size and strength or improved athletic performance, Lower Body Training has the tools to help you get there. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. Lower Body Training Online CE Exam may be purchased separately or as part of the Lower Body Training With CE Exam package that includes both the book and the exam.

How do emerging states become full, functioning members of the international system? In this book, Cameron G. Thies argues that new and emerging states are subject to socialization efforts by current member states, which guide them in locating their position in the international system. Thies develops a theoretical approach to understanding how states socialize each other into and out of different roles in the international system, such as regional power, ally, and peacekeeper. The concept of state socialization is developed using role theory, a middle-range theory developed in the interdisciplinary field of social psychology. This middle-range theory helps to flesh out the theoretical mechanisms often missing in grand theories like neorealism and constructivism. The result is a structural theory of international politics that also allows for the explanation of actual foreign policy behavior by states. The foreign policy histories of the U.S. and Israel are analyzed using this theoretical approach to show how international social pressure has affected the kinds of roles they have adopted throughout their histories, as well as the kinds of roles that they have not been allowed to adopt. By considering the effects of international socialization attempts on their foreign policy behavior, Thies shows the well-known cases of the U.S. and Israel in a new light. The United States, Israel, and the Search for International Order argues that the process by which states learn their appropriate roles and behaviors in the international social order is crucial to understanding international conflict and cooperation, which will be significant for those studying both theory and method in international relations, foreign policy, and diplomatic history.

Raging Love is about athlete Jimmie D. King's rise to fame as an angry, chronically injured powerlifting champion to a happy, healthy cyclist and bodybuilder. The reader will witness a man who learns to be at ease with himself through mentoring and coaching others to become a better version of themselves. It gives us a glimpse at the life and athletic career of Powerlifting National Champion Jimmie D. King. With stunning candor, King shares his intimate and deeply personal perspective-including his challenges and struggles with bullies, physical limitations, childhood abuse, disappointments, oppression, and racism-and how he evolved and adapted over seven decades all while learning to serve and develop the talents of others. Far more than a sports memoir, Raging Love is a gripping tale of perseverance and purpose and a reminder that finding one's path is, above all, an evolution from psychological discipline and mental toughness to forgiveness, spiritual peace, self-knowledge, and self-love. This is a must-read that will inspire sports fans of all ages. The reader will cheer for King as he wrestles his rage, learns to forgive, and turns his focus to love and service of others.

The complete weightlifting workout diary-from bestselling author, body sculpting expert, and champion bodybuilder Hugo Rivera Hugo Rivera gives you the tools you need to keep your training workout on track with this sturdy, take-along diary that will help you plan your regimen and measure your progress effectively. You'll find lots of space to log all of the key elements of your training and make the most of every workout, plus Rivera's expert weight-training guidance and tips that will keep you focused and inspired. Includes Hugo's Five Directives for good training and four 12-week weightlifting plans that have everything spelled out for you with no guesswork Provides plans for weight-training beginners, veterans, and those aiming for a celebrity-style body, as well as a 30-minute plan for people with busy work and/or parenting schedules Includes space to log the date, days since last workout, time and length of workout, and cycle, cardio exercises (time, distance/intensity, heart rate), and strength exercises (muscle group, weights and reps, types of sets) Features a helpful spiral binding that lies flat and stays open, plus a durable, glossy cover- just what a book needs to survive a sweaty gym The ideal addition to your gym bag, The Weight Training Diary helps you achieve results by taking the guesswork out of your workout regimen and allowing you to focus on ways to identify and achieve your bodybuilding and fitness goals.

Packed with research and exercises that support you to build your strongest body - at home or in the gym. Is it time to lose weight, tone and sculpt, gain muscle and speed up your metabolism? This book gives you practical advice on how to do just that. It also gives you valuable insight into how nutrition and exercise can improve your health. Inside the pages of this strength training book, you'll discover: - The physiology and benefits of strength training - Workout plans for beginners, enthusiasts, and personal trainers - The hard dietary science that debunks common myths and important information to properly fuel your body - Depictions of 33 exercises: how to perfect them, common mistakes, and the benefits of each In this book, author Austin Current takes readers through the science of strength training, weight loss, nutrition and overall health. The book looks at why many people fear strength training, why they shouldn't, and how they can incorporate it into their daily lives. Filled with CGI artworks and science-backed information, this exercise book will help you transform your body and improve your wellbeing. This book also includes full workout plans and over 100 individual exercises. You'll learn how your muscles engage at each stage, how to do movements with correct form and how to prevent injury, and shows you different variations for home and gym. This book is also packed with nutritional information and includes dietary advice for vegans and vegetarians. DK's Science of series dives into the science of various types of exercises such as weight training, running, and yoga. Each book discusses the benefits of the specific type of workout and how you can transform your outlook about health and fitness. How The Book Works The first section - human physiology - introduces you to the wonder that is skeletal muscle and the mechanisms that underpin strength training's demands on the body. It will help you understand how muscles work and grow, and how the resistance work stimulates muscles to develop strength and size, alongside its positive impacts on bones and connective tissue. It also explains how the body powers muscular work and shows you how to calculate your own daily macronutrient requirements. Lastly, you're given an overview of the benefits to the brain, and the crucial role it plays in attitude and mental health. The second section - strength exercises - is devoted to a comprehensive collection of strength training exercises to perform, along with many variations offered to compliment your available training equipment, personal preferences, and level of challenge - at home or in the gym. Each exercise displays the muscles being used throughout the movement with detailed instruction on how to achieve proper form and technique; common mistakes are covered, too. The third section - preventing injury - explores common injuries related to resistance training, with explanations on how to avoid them and how to return to training if you do suffer an injury. A consistent and structured routine, including a proper warm-up, prepares the body for work, and the various mobility exercises and stretches given will help you tune in to how your body is responding to the training. The final section - how to train - outlines everything you need to know about the variables of effective strength training, such as training volume and fatigue management. Whether you want to build muscle, strength, or endurance, you'll find an easy-to-follow program to suit, as well as alternatives for those wanting to workout more often. Then programs form the base of your training and can be adjusted in the months and years to come.

Widely regarded as one of America's leading strength and fitness professionals, Brad Schoenfeld has won numerous natural bodybuilding titles and has been published or featured in virtually every major fitness magazine. Now the best-selling author brings his expertise to a resource that has everything needed for completing a total-body transformation in just six months. The M.A.X. Muscle Plan 2.0, Second Edition, is packed with step-by-step directions for 106 of the most effective exercises and over 200 photos that demonstrate the revolutionary muscle-building program. Schoenfeld provides a science-based program specifically designed to promote lean gains and help you reach your ultimate muscular potential. The book's three-phase total-body program can be customized to your individual needs to dramatically transform your physique in just six months' time. For those who are relatively new to resistance training or are coming back from a prolonged layoff, there is a M.A.X. break-in routine designed to prepare the body to deal with the rigorous nature of the M.A.X. Muscle Plan program. Further, there are chapters devoted to providing cardio training guidelines and nutrition recommendations, based on the latest scientific research, that complement the M.A.X. Muscle Plan program. The second edition has been completely revamped to include updated science and research-based evidence as well as 12 sidebars that break down specific topics and offer applied examples. Two new chapters have also been added: a chapter with detailed information on the M.A.X. Muscle Plan warm-up and a Q&A chapter that provides answers to 13 common questions Schoenfeld has received since the first edition of the book. Results from The M.A.X. Muscle Plan 2.0 speak for themselves; thousands have successfully transformed their bodies by following the program. It is the blueprint for achieving-and maintaining-maximal muscle development. CE exam available! For certified professionals, a companion continuing education exam can be completed after reading this book. The M.A.X. Muscle Plan 2.0, Second Edition, Online CE Exam may be purchased separately or as part of the The M.A.X. Muscle Plan 2.0, Second Edition, With CE Exam package that includes both the book and the exam. Please note: This book is not affiliated with Joe Wells Enterprises or MAX Muscle Sports Nutrition.

If you are the girl, the woman who feels like she is never enough, that she will never be as strong, as good, as capable, I am here to tell you that you are enough. I am here to tell you that while it shouldn’t have been your burden, you can write a different story.

Stronger will change what you think you know about strength and, most importantly, empower you to go on your own journey to discover what strength looks like for you.

Now a competitive amateur powerlifter who can lift over twice her own bodyweight, Poorna Bell is perfectly placed to start a crucial conversation about women’s strength and fitness, one that has nothing to do with weight loss. In Stronger she challenges the notions taught to us as girls, and examines how all of us can tap into our reservoir of inner strength to make us our strongest selves mentally and physically. Describing taking up weightlifting after the death of her husband, she shows how discovering her own strength helped her to find the confidence that physical pursuits can amplify – the confidence that has been helping men to succeed for centuries – and that women can find too.

In these pages, Poorna tells not only her own story but those of a range of women, investigating intersections of race, age and social background. Part memoir, part manifesto, Stronger explodes old-fashioned notions and long-held beliefs about getting strong and explores the relationship between mental and physical strength.

Whether you’re into weightlifting, running, swimming, yoga or don’t consider yourself to be sporty at all, Poorna shows how finding strength can work for you, regardless of age, ability or background.