The Gym Bag Manual of Weightlifting and Strength Training Bodybuilding, Powerlifting, and Olympic Weightlifting

In order to offer the trainee with a convenient source of practical information suitable for the fast pace of gym environment, I opted to extract the training routines and procedures that directly relate to the immediate activities of exercising. The remainder of theoretical information is thus left for those moments when the trainee hunts of supportive or explanatory analysis of the training process. In this edition, the book is organized in such manner that follows the gradual, progressive, and incremental exercising, from stretching and warm up to bodybuilding and strengthening, and finally to the highly skilled and agile Olympic lifting. The aforementioned succession might not necessarily ensue in a session or more but rather it might ensue in both brief sessions as well as over many years of training. Both the maintenance of previously attained level of strength and fitness, as well progressively evolving strength, must succeed in cycles of Bodybuilding, Powerlifting, and highly skilled Weightlifting. Those cycles vary in length, duration, and intensity according to the individual characteristics of training habits. . The initial phase of warming-up and stretching is discussed in Chapter 1. Chapter 2 describes the next phase of proper lifting techniques which must be ingrained before engaging in any resistance training. Chapter 3 comprises the bulk of the book as it details many Bodybuilding exercises that cover the entire musculoskeletal system. This is the most important chapter in the book since it acquaints the reader with the functional anatomy of the human body. Chapter 4 takes the trainee into a more specialized field of Bodybuilding that emphasizes the acquisition of muscular power; e.g.; Powerlifting. Before the trainee is introduced to the highly skilled Olympic lifting, Chapter 5 outlines the schemes and strategies of such fascinating and addicting sport. Chapter 6 teaches the trainee the intricate details of the Snatch Lift. Chapter 7 does the same as the previous chapter but in regards to the Clean & Jerk Spot on Contents: METHODS OF STRETCHING STRETCHING BASICS IMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTS STATIC, ASYMMETRIC PELVIC STRETCHING STATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLES STATIC, ASYMMETRIC STRETCHING OF LEGS STRETCHING WITH LIGHT WEIGHTS PROPER LIFTING TECHNIQUES APPROACHING LIFTING UPPER BODY POSTURE BEND YOUR KNEES PULLING VERSUS YANKING THE APPROACH PHASE INITIAL PHASE LEVERAGE OF TORQUE EQUALIZATION PHASE THE PHASE OF EXTERNAL MOTION BODYBUILDING STRENGTHENING ELBOW FLEXORS BRACHIALIS MUSCLE BICEPS BRACHII MUSCLE BRACHIORADIALIS MUSCLE WRIST AND FINGER EXTENSORS AND FLEXORS STRENGTHENING ELBOW EXTENSORS ELBOW EXTENSION EXERCISES SHOULDER ELEVATION and ROTATION Barbell Shoulder Press Seated Shoulder Press One-Hand Shoulder Dumbbell Press Dumbbell Front Raises Cable Front Raises Dumbbell Flyes Incline Dumbbell Flyes Cable Flyes Deck Flyes Pullover Bench Press Inclined Bench Press Pushups Parallel Bar Dips SHOULDER ADDUCTION AND EXTENSION SHOULDER ABDUCTION Lateral Arm Raises Shoulder Extension SHOULDER FLEXION STRENGTHENING THE HIPS HIP EXTENSION HIP FLEXION STRENGTHENING THE KNEES KNEE EXTENSION KNEE FLEXION STRENGTHENING THE ANKLE LOWER BACK EXERCISES ABDOMINAL EXERCISES BACK SQUAT OVERHEAD SQUAT MILITARY CLEAN POWER CLEAN HANG CLEAN MILITARY SNATCH POWER SNATCH DEADLIFT FEATURES OF WEIGHTLIFTING TRAINING STANDARD WEIGHTLIFTING TRAINING SESSIONS TRAINING FOR COMPETITION ASSISTING EXERCISES OF WEIGHTLIFTING SQUAT STANDARD SNATCH TECHNIQUE INDUCTION OF ACCELERATION INDUCTION OF SPEED INDUCTION OF MOMENTUM INDUCTION OF WEIGHTLESSNESS OVERHEAD SQUATTING FINAL ASCENT CONTEST RULES OF THE SNATCH LIFT TRAINING PRACTICE ON THE SNATCH LIFT SPECIFIC FEATURES OF THE MECHANISM OF EXECUTION OF THE SNATCH PHASE OF ACCELERATION OF THE SNATCH PHASE OF INITIATING MOMENTUM OF THE SNATCH