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Tables of Contents for The Complete Idiot's Guide to Weight Training Illustrated
Chapter/Section Title
Page #
Page Count
Part 1: Gearing Up
1
64
Look Before You Lift
3
16
Eenie, Meenie, Miney, Mo
3
6
Neatness---or at Least Cleanliness---Counts!
4
1
Do You Have X, Y, and Z?
5
1
Ambience
5
1
Bond or Bust
6
1
Your Escape Clause
7
1
Just How Much Is This Going to Cost?
7
1
Give Me Exercise or Give Me Death
7
1
Evaluating the Trainers
8
1
There's No Place Like Home
9
3
Recognizing and Avoiding Home Gym Pitfalls
9
1
What You'll Need, and What It'll Cost
9
1
Cardio Action
10
1
The Weight Stuff
10
1
The Power of Freeweights
11
1
Strain in Style
12
3
Do Clothes Make the Athlete?
12
1
The Threads
12
1
Women's Wear
13
1
The Treads
14
1
Don't Mention It
15
1
Wrap It Up
15
4
Buckle Up!
16
1
It's a Wrap
16
1
Finger Wraps
17
1
Pads
18
1
Straps
18
1
Food for Thought
19
14
How Much Is Just Enough?
20
2
Do You Need More?
22
2
The Truth About Protein
22
1
Water, Water, Everywhere
22
1
The Fancy Stuff
23
1
Lose It by the Book
24
2
Slow but Steady Wins the Race
24
1
The Sad Truth About Fad Diets
25
1
A Pound of Feathers or a Pound of Rocks
26
1
To Supplement or Not?
26
7
Buyer Beware
27
1
Powder Power
27
1
The Creatine Craze
28
1
DHEA: Yea or Nay?
29
1
Burn, Baby, Burn
29
1
If It's Okay for Mark McGwire
30
1
Starbucks Anyone?
30
1
The Bar Scene
31
1
From A to Zinc
31
2
Getting a Clean Bill of Health
33
16
The Medical Checkup
34
3
The Doctor Will See You Now
37
1
Avoiding Risky Business
38
2
Hyper Types
38
1
Post-Stroke Fitness
39
1
Post-Heart Attack Workout
39
1
Breathing Right
39
1
The Sugar Blues
40
1
Building Bones
40
1
Bum Knees
40
1
Oy, My Back
40
1
Atlas Shrugged
41
1
Safety in the Gym
41
8
Form, Form (and Form)
42
1
What Goes Where?
42
2
Ask First, Lift Later
44
1
The Collars
45
1
Miss Manners Says
46
1
Lightening the Load
46
1
May I?
46
1
Wiping It Clean
47
1
Keep It Clean
47
2
Revving the Engine
49
16
How Long Do I Stay on This Thing?
50
1
Hey Stretch!
51
1
Easy Does It
51
1
To Do and Not to Do
52
13
Torso Stretch
53
1
Pec Stretch
54
1
Spinal Twist
55
1
Groin Stretch
56
1
Quadriceps Stretch
57
1
Hamstring Stretch
58
1
Hip Flexor Stretch
59
1
Calf Stretch
60
2
Back and Hip Stretch
62
3
Part 2: The Workout
65
112
Gluteus What?
67
10
Know What and Where It Is
68
2
Walking Tall
70
1
Be Erect
70
1
Sitting Bull
71
1
Bend Right
72
1
In and Out
73
1
Up Three, Down Three
74
1
Improper Technique
74
1
Cheers
75
2
Now What?
77
10
That Was Intense!
78
1
It's Quality, Not Quantity
78
1
How Long?
78
1
Fiber Types
79
1
Get With the Program
79
2
What to Do?
80
1
Schedule
80
1
Reps
81
4
How Fast?
81
1
How Many Reps?
82
1
How Many Sets?
83
1
How Much Weight?
84
1
How Much Rest?
84
1
Spotter, Please
85
2
Below the Waist
87
18
What's the Point?
88
1
Freeweights
89
4
Squat
89
2
Lunge
91
2
Machines
93
12
Leg Press
93
2
Leg Extensions
95
2
Leg Curls
97
1
Calf Raises (Standing)
98
2
Calf Raises (Seated)
100
1
Hip Abduction
101
2
Hip Adduction
103
2
Flip Side
105
18
Why Bother?
106
1
Freeweights
106
10
Deadlifts
106
3
Pull-Ups and Chin-Ups
109
2
Row, Row, Row
111
2
Upright Rows
113
1
Shrugs
114
2
Machines
116
7
Lat Time
116
2
Cable Rows
118
1
Extension
119
4
Chest or Bust
123
14
Pecs to Flex
124
1
Freeweights
124
9
The Bench
124
2
Goin' Uphill
126
2
Down We Go
128
1
Dips
129
1
Push, Please
130
2
Flying Solo
132
1
Machines
133
4
Chest Press
133
2
Pec Deck
135
2
The World on Your Shoulders
137
12
Should I?
138
1
Freeweights
138
6
Military Action
138
2
Literally Lateral
140
1
Front Raises
141
2
Reverse Flyes
143
1
Machines
144
5
Shoulder Press Machine
144
2
Lateral Raise Machine
146
3
Armed but Not Dangerous
149
16
Bulging Biceps
150
1
Bicep Freeweights
150
4
Standing Curls
150
2
Dumbbell Curls
152
1
Concentration Curls
153
1
Bicep Machines
154
3
Cable Curls
154
2
Machine Curls
156
1
Tricep Freeweights
157
3
Tricep Kickbacks
158
1
French Curls
159
1
Tricep Machines
160
2
Pushdowns
160
2
Wrist Not, Want Not
162
3
Wrist Flexion
162
1
Wrist Extension
162
3
Gut Buster
165
12
Feel the Burn
166
1
Freeweights
167
5
Crunches
167
1
Reverse Crunches
168
2
Oblique Crunches
170
1
Side Obliques
171
1
Machines
172
5
Machine Crunches
172
2
Rotary Torso
174
3
Part 3: Leaner and Meaner
177
78
Get with the Program
179
8
What to Do
180
2
Keeping Track
181
1
I'm Late, I'm Late
181
1
Progress Report
182
1
The Burn
182
1
The DOMS
183
1
That Hurts!
183
2
Pulls and Strains
184
1
Overtraining
184
1
This Isn't Working
185
1
I'm Bored
185
2
Don't Do It
187
6
I'll Take a Six-Pack
188
1
Sit-Ups
188
1
Double Leg Lift with Straight Legs
188
1
Bad Bench
189
1
Oh-No Bent Rows
190
1
Which Way to the Beach?
191
1
Exploring Exploding
191
1
1001, 1002, 1003
192
1
Getting Fancy
193
8
SuperSlow
194
1
Plyometrics: Not So Fast
195
2
Supersets
197
1
Be Negative
198
1
Breakdowns
199
1
Help Me
199
2
High Tech
201
8
Split Routines
202
1
Push-Pull
202
1
Upper-Lower
203
1
Superset Routines
204
3
Nice Legs
205
1
Nice Pecs
206
1
Nice Delts
206
1
Nice Lats
207
1
Nice Traps
207
1
Circuit City
207
2
And the Winner Is
209
10
Arnold's World
210
1
Competition Anyone?
211
1
Deidre's World
212
4
How It's Done
212
1
What Is Done
213
1
The Squat
214
1
The Bench
215
1
The Deadlift
216
1
The Big Boys
216
3
The Snatch
217
1
The Clean and Jerk
217
2
Lift Well, Play Hard
219
12
Can You Be More Specific?
220
1
Stick Your Neck Out
221
2
Running
223
1
Cycling
224
1
Tennis
225
1
Golf
225
1
Baseball
226
1
Basketball
227
1
Swimming
227
1
Skiing and Snowboarding
228
1
Skating
228
1
Kayaking
229
1
Martial Arts and Boxing
230
1
Mix It Up
231
8
Lub Dub: Heart Rates
233
2
Figure It Out
233
1
How to Measure
234
1
Take a Class
235
4
Spinning Out
236
1
Flash Dance
236
1
Run, Spot, Run
237
1
Step, Two, Three, Four
237
2
Hurry Up and Weight
239
16
It's Easier Than You Think
239
4
Working Out Before Work
241
1
The Lunch Break Plan
242
1
Work Out Postwork
242
1
Let's Get Ready for the Weekend!
243
1
You Brush Your Teeth, Don't You?
244
1
Sweat Socially
244
3
Appendixes
A Glossary
247
4
B Resources
251
4
Index
255