Jim Stoppani's encyclopedia of muscle & strength

584 Pages·2014·42.72 MB·English

by  James Stoppani

ENCYCLOPEDIA OF
MUSCLE & STRENGTH
SECOND EDITION
JIM STOPPANI, PHD
Human Kinetics
Library of Congress Cataloging-in-Publication Data
Stoppani, James, 1968-
[Encyclopedia of muscle & strength]
Jim Stoppani’s encyclopedia of muscle & strength / Jim Stoppani. -- Second Edition.
pages cm.
Includes bibliographical references and index.
1. Weight training. 2. Bodybuilding. 3. Muscle strength. I. Title. II. Title: Jim Stoppani’s encyclopedia of muscle and
strength.
GV546.S74 2014
613.7'13--dc23
2014024299
ISBN: 978-1-4504-5974-7 (print)
Copyright © 2015, 2006 by Jim Stoppani
All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic,
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This publication is written and published to provide accurate and authoritative information relevant to the subject matter
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ENCYCLOPEDIA OF
MUSCLE & STRENGTH
SECOND EDITION
CONTENTS
PART I TRAINING ESSENTIALS
CHAPTER 1 Core Concepts 3
CHAPTER 2 Training Variables 9
CHAPTER 3 Training Cycles 17
CHAPTER 4 Strength Training Equipment 25
PART II TRAINING FOR MUSCLE MASS
CHAPTER 5 Tactics for Building Muscle Mass 43
CHAPTER 6 Programs for Building Muscle Mass 77
CHAPTER 7 Training Cycles for Building Muscle Mass 131
PART III TRAINING FOR MAXIMAL STRENGTH
CHAPTER 8 Tactics for Maximizing Strength 173
CHAPTER 9 Programs for Maximizing Strength 187
CHAPTER 10 Training Cycles for Gaining Maximal Strength 227
PART IV TRAINING FOR MAXIMAL FAT LOSS
CHAPTER 11 Tactics for Maximizing Fat Loss 253
CHAPTER 12 Cardio Training for Maximizing Fat Loss 257
CHAPTER 13 Programs for Maximizing Fat Loss 273
iv
PART V TRAINING EXERCISES
CHAPTER 14 Chest 307
CHAPTER 15 Shoulders 332
CHAPTER 16 Back 361
CHAPTER 17 Trapezius 385
CHAPTER 18 Triceps 398
CHAPTER 19 Biceps 415
CHAPTER 20 Forearms 435
CHAPTER 21 Quadriceps 442
CHAPTER 22 Hamstrings and Glutes 457
CHAPTER 23 Calves 464
CHAPTER 24 Abdominals and Core 474
CHAPTER 25 Whole Body 499
CHAPTER 26 Calisthenics 518
PART VI NUTRITION FOR MAXIMIZING MUSCLE MASS,
STRENGTH, AND FAT LOSS
CHAPTER 27 Nutrition for Maximizing Muscle Mass and Strength 527
CHAPTER 28 Nutrition for Maximizing Fat Loss 543
Appendix A Metric Equivalents for Dumbbells and Weight Plates 558
Appendix B List of Alternative Foods 559
Glossary 561
References 565
Index 570
About the Author 578
v
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PART I
TRAINING
ESSENTIALS
2 Jim Stoppani’s Encyclopedia of Muscle & Strength
Strength training can be traced back to the begin- most Americans participated in some form of
ning of recorded time. As early as 2000 b.c.e., the aerobic exercise but neglected the strength com-
ancient Egyptians lifted sacks of sand to strength- ponent of physical fitness. Over the years, with
train for hunting and military duty. According to help from pioneers of strength training (such as
military records, the Chinese also used strength Bob Hoffman, Joe Weider, and Charles Atlas) and
training for their military personnel as early as through advances in research on the developing
700 b.c.e. But the historical association that most science of resistance training, strength became
people are familiar with is the ancient Greeks. viewed as a necessary component of physical fit-
Many of the athletes who competed in the ancient ness and athletic performance. And participation
Olympics lifted heavy stones to develop strength in strength training grew faster than participation
and boost their athletic performance. Besides in any other physical activity.
those functional results, strength training provided As the popularity of strength training grew, so
the development of a muscular physique. This did awareness that this practice was a complicated
masculine physique was honored in classic Greek science that participants must fully understand in
art and writing. In fact, it may be the ancient Greek order to reap the true benefits. That is why part I
culture’s celebration of muscle that is responsible of this book is so important for anyone interested
for spawning the modern sport of bodybuilding. in strength training at any level. Unless you clearly
Several famous athletes during that period, such understand the principles of strength training, you
as Milo and Heracles, often performed feats of will never fully comprehend how to implement an
strength and displayed their muscularity to spec- effective strength training program.
tators. In the 19th century, the appreciation by So before you skip ahead to one of the strength
the masses for heavily muscled physiques made training programs in parts II, III, and IV, be sure
celebrities out of many performing strongmen of you have a decent grasp of the fundamentals
that time. The most famous was Eugen Sandow, presented in these first four chapters. Armed
who is considered the father of bodybuilding. with this background, you will have a much fuller
Despite the fact that humans have a longstand- understanding of the exercises, techniques, and
ing fascination with strength and muscularity, the programs presented in the other chapters. You
concept of strength training is one that few have also will be more capable of individualizing these
familiarized themselves with. Even during the techniques to create specialized programs for
fitness boom of the 1970s in the United States, yourself and for others.
CHAPTER 1
Core Concepts
Strength training is performed by a wide range of terms, a more precise interpretation of the defini-
people for a variety of reasons. Most are interested tions points out the differences. Resistance train-
in gaining muscle strength and muscle mass with ing is the broadest of the three terms. It describes
a concomitant loss of body fat. In addition, many any type of training in which the body must move
people expect these physical adaptations to carry in some direction against some type of force that
over into improvements in performance of athletic resists that movement. This could include lifting
endeavors and daily life activities. Strength train- free weights, pushing against a hydraulic appara-
ing can provide these adaptations as long as you tus, or running up a set of stairs. Strength training
follow certain principles, which are discussed here is a type of resistance training (although not all
to help you realize your strength training goals. types of resistance training are strength training).
These principles are integral to understanding how Specifically, strength training refers to any type
strength training works, how to individualize it to of training that involves the body moving in some
meet your needs and goals, and how to change it direction against a force that specifically induces
to continue making adaptations as you progress. changes in muscle strength or hypertrophy (muscle
In addition to understanding the concepts of growth). This could include lifting free weights or
strength training, you must be familiar with the moving against a hydraulic apparatus, but not
terminology that is often used in discussions of running up a set of stairs. Weight training is also
strength training. Having the ability to understand a type of resistance training and can be a type of
and use this lexicon will help you to learn the fun- strength training. By strict terms of its definition,
damentals of strength training and to communicate it refers to any type of training in which the body
with others who participate in strength training. To moves in some direction against a force that
familiarize yourself with this vocabulary, refer to resists that movement and is supplied by some
the glossary at the end of this book. type of weight. This could include free weights and
Before we can discuss the principles of strength weight machines but not training with a hydraulic
training, we must define the major terms that will apparatus or running up a set of stairs. See table
be discussed throughout this book. First and fore- 1.1 for a list of training methods that are catego-
most is the actual term strength training. If you’ve rized under each of these types of training.
done a fair share of reading on the topic of strength This book covers strength training (most of it will
training—be it on the Internet, in magazines, or be weight training), because it best describes the
in other books—you’ve probably discovered that types of training that we are interested in—exer-
the terms strength training, weight training, and cise that involves the body moving against a force
resistance training are often used interchangeably. in an effort to induce changes in muscle strength
While there are definite similarities in the three or hypertrophy.
3
4 Jim Stoppani’s Encyclopedia of Muscle & Strength
TABLE 1.1 Categories and Methods of Training
Type of training Sample training methods
Resistance training Free weights (including common objects)
Weight machines (linear guided, cable or pulley system, cam based)
Hydraulic machines
Pneumatic machines
Isokinetic machines
Body-weight training
Sled dragging
Parachute running
Strength training Free weights (including common objects)
Weight machines (linear guided, cable or pulley system, cam based)
Hydraulic machines
Pneumatic machines
Body-weight training
Weight training Free weights (including common objects)
Weight machines (linear guided, cable or pulley system, cam based)
DEFINITIONS OF STRENGTH example, a 200-pound (91-kilogram) athlete who
can bench-press 400 pounds (400 ÷ 200 = 2)
The basic definition of strength is the maximal has the same relative strength as a 100-pound
amount of force a muscle or muscle group can (45-kilogram) athlete who can bench-press 200
generate in a specified movement pattern at a pounds (200 ÷ 100 = 2). This type of strength is
specified velocity (speed) of movement (Knuttgen important for powerlifters as well as for football
and Kraemer 1987). But defining strength is not players and other strength athletes who are often
that simple. That’s because strength has many compared with other teammates as a means of
manifestations. The following definitions are all predicting performance on the field.
forms of strength.
speed strength—The ability to move the body or
absolute strength—The maximal amount of force an object quickly. This term is more commonly
a muscle can produce when all inhibitory and known as power. This type of strength is import-
protective mechanisms are removed. Because ant for most sports but is most critical in track
of this, it is rare that a person could ever demon- and field events such as the shot put, javelin,
strate his or her absolute strength. This can and long jump.
take place only under extreme measures such starting strength—The ability to generate a sharp
as during an emergency, under hypnosis, or with rise in power during the initial phase of the
certain ergogenic aids. movement. This type of strength is important in
Olympic weightlifting, deadlifts, boxing, martial
maximal strength—The maximal amount of force
arts, and offensive line positions in football,
a muscle or muscle groups can produce in a
where strength must be generated immediately.
specific exercise for one repetition. This is also
referred to as one-repetition maximum, or 1RM. acceleration strength—The ability to continue the
Some estimate that the 1RM usually amounts sharp rise in power throughout most of the move-
to only about 80 percent of absolute strength. ment of the exercise. This type of strength takes
This type of strength is important for powerlifters. over after starting strength and is important for
sports such as judo, wrestling, and sprinting.
relative strength—The ratio between a person’s
maximal strength and his or her body weight. endurance strength—The ability to maintain force
This is important when comparing the strength production for a longer time or through multiple
of athletes who are much different in body size. repetitions of an exercise. This type of strength
Relative strength is determined by dividing the is important in wrestling, cycling, swimming, and
1RM by the body weight of the person. For training for bodybuilding.