Table Of ContentBuild Muscle, Burn Fat
A Beginner’s Guide to the Science of
Strength Training
Barrett Hundman
© Copyright 2021 - All rights reserved.
The content contained within this book may not be reproduced, duplicated, or
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The content within this book has been derived from various sources. Please
consult a licensed professional before attempting any techniques outlined in
this book.
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the author responsible for any losses, direct or indirect, that are incurred as a
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Table of Contents
Introduction
About the Author
Chapter 1: History and Basics
Where Did Strength Training Come From?
The Purpose and Benefits of Strength Training
Cardiovascular Health
Efficiency and Effectiveness
Bone and Overall Health
Body Recomposition and Fat Loss
Cognitive Function
Body Image
Common Misconceptions
Bulking Up
Sore Muscles
Performance
Fast Results
Learning the Basics
Volume and Intensity
Rest and Recovery
Chapter 2: Your Muscles and How You Feed Them
Muscles 101
Muscle Anatomy
Metabolism and Catabolism
Cellular Respiration and Anabolism
Food Optimization
Carbohydrates and Fats
Protein Synthesis
Total Calories In
A Word on Water
Chapter 3: Form And Core Strength
Injury Risks and Benefits of Strength Training
Imbalances in the Core
Core Anatomy
Pelvic Floor Muscles
Transversus Abdominis
Multifidus
Internal and External Obliques
Rectus Abdominis
Erector Spinae
Longissimus Thoracis
Diaphragm
Latissimus Dorsi
Gluteus Maximus
Trapezius
Muscles and their Proper Use
The Role of the Back as It Relates to the Core
Proper Form and Learning to Lift Heavier Weights
Habits to Develop Over Time
Weight-Lifting Practice Techniques
Core Strengthening Exercises and How to Perform Each With Proper
Form
Chapter 4: Chest Exercises
Push-up
Barbell Bench Press
Dumbbell Bench Press
Dual Cable Press
Dumbbell Fly
Cable Fly
Dip Machine
Chapter 5: Legs
Air Squats
Barbell Back Squats
Barbell Front Squats
Dumbbell Goblet Squats
Lunge
Reverse Lunge
Deadlift
Chapter 6: Arms
Shoulders
Military Press
Dumbbell Overhead Press
Dumbbell Lateral Raise
Dumbbell Front Raise
Biceps
Standard Dumbbell Curls
Dumbbell Hammer Curls
Barbell Curl
Overhand Dumbbell Curl
Overhand Barbell Curl
Triceps
Dumbbell Kickback
Barbell Overhead Extension
Cable Rope Pulldown
Cable Underhand Bar Pulldown
Chapter 7: Back
Chin-Up
Pull-up
Cable Row
Dumbbell Row
Cable Pulldown
Cable Straight Arm Bar Press Down
Back Extensions
Chapter 8: Bringing It all Together
References
A Special Gift to Our Readers
Included with your purchase of this book is our Top Strength Training
Mistakes guide. This guide will help you understand the many ways you
could be wasting your time and energy with inefficient workouts.
Click the link or use the QR code below and let us know where to send your
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Introduction
We all want to be the strongest and be the best at what we do. For some men,
this means showing off our physical prowess at every available opportunity.
For me, I realized the importance of being physically fit and strong when I
was asked to move some heavy boxes for my wife one hot summer day. I
thought I could be superman and carry them all at once, but I found myself
embarrassingly out of touch and way behind where I should have been
physically. I dropped the boxes on the ground and decided to move them one
at a time. I hoped no one had seen my cringeworthy antics. It was at this
moment that I decided I need to avoid such embarrassing moments in the
future. One could say that my journey to physical fitness started here. My
condition just wasn’t what I wanted it to be, and I knew that I had to change
something. I just wasn’t sure what needed to change. Then, I started doing
research into the fundamental concepts that make up strength training, and I
began to learn about how muscles worked and the best way to develop them.
I was ready to get the body I deserved.
Understanding how to build muscle starts with understanding how your body
works. Many people don’t, and this is why they don’t reach their strength
training goals.
We understand that you’ve been sweating and straining for months, but
you’re just not seeing any significant muscular development. You try and try,
and you work out every day without fail, but those biceps are still extremely
underdeveloped. You don’t fully understand the best course of training
because you don’t understand or haven’t discovered what exercises work best
for you. Everyone is different and everyone’s body responds to training
differently.
What you’re about to learn will change the way you work out because it will
help you to structure your training so that it works for you. You’re going to
finally grasp the core concepts of a proper workout, because you’re going to
understand how your body works. You won’t waste your time on exercises
that aren’t taking you anywhere. You’ll be able to put all your effort into the
right kinds of training that works for you.
First, we’ll examine the foundational knowledge you need in order to really
understand strength training in a more effective light. This means going over
the history of the practice and showing where it began.
Next, we’ll turn our attention to the muscles themselves. How do they work?
What affects them, and how can we begin to get the most out of our strength
training workouts?
After that, we will examine the nature of what core strength means. This
section will cover the risk of strength training and how to optimize your
workout so that you reduce this risk of injury.
Then, we’ll examine each of the core components of the body: chest, legs,
arms, and back. By examining each of these critical body parts in detail,
you’re going to be able to tailor your workout to suit your needs and goals.
Finally, we’ll tie it all together. What does the perfect workout look like?
This is the key question we all want answered.
Overall, you’re going to learn about how your body works in a completely
new and refreshing way. You’re going to grow and develop in your
understanding of how-to workout, and you’re going to grow stronger as a
result, both in mind and body.
About the Author
Barrett Hundman was born in Germany and immigrated to the US during his
childhood. While he was there, he grew up idolizing the likes of Arnie and
similar figures. He too wanted the ripped physique of these men. He was
amazed at the capability of the human body and decided that when he grew
up, he wanted to test the limits of this capability. His knowledge is not only
practical but highly theoretical. His background in kinesiology, sports
medicine, nutrition makes him the perfect guide for your journey. He has a
passion to see others, such as yourself, reach their dream of achieving the
body that they desire. Through building a better body for yourself, you’re
growing your stature and self-confidence. Barrett is passionate about sharing
his knowledge with you, whether you’re a novice or a seasoned pro. His
desire is to reach out to others who have been where he has been. We’ve all
