Table of Contents
Introduction: Advantages of Working Out at Home 4
Practical Aspects of Exercising at Home 4
Why Working Out at Home Is the Right Choice 5
Part 1 Develop Your Strength Training Program 7
Equipment 8
Diversify Resistance for Maximum Effectiveness 9
How a Muscle Gains Strength 14
Mechanisms of Muscle Enlargement 15
How Muscles Increase Their Endurance 16
Contraindications to Strength Training 17
Clearly Define Your Objectives 17
Quantify Your Objectives 17
20 Steps to Developing Your Program 18
Rates of Progress 35
Role of Diet 36
Warm-Up Techniques 36
Cool-Down (Return to Calm) 37
Keep a Workout Notebook 39
Analyze Your Workouts 39
Using Video 40
Techniques for Increasing Intensity 41
Inroad Theory 41
Theory of Absolute Strength 42
Train to Muscle Failure? 42
Beyond Failure 43
Cheat Repetitions 43
Forced Repetitions 44
Tapering 44
Rest Break 45
Negatives 46
Stop-and-Go 48
Burn 49
Continuous Tension 49
Unilateral Training 50
Supersets 51
Circuits 55
How Should You Breathe While Exercising? 56
Part 2 Exercises 59
Strengthen Your Arms 60
Biceps 60
Triceps 75
Forearms 88
Develop Bigger Shoulders 92
Infraspinatus 108
Sculpt Your Chest 112
Strengthen Your Neck 126
Sculpt Your Back 130
Latissimus Dorsi 130
Trapezius 138
Lumbar Muscles 142
Strengthen Your Thighs 148
Quadriceps 148
Adductors 164
Strengthen Your Legs 170
Hamstrings 170
Calves 177
Firm Up Your Glutes 186
Gain Flexibility in the Rotator Muscles of the Hips 200
Sculpt Your Abdominals 202
Obliques 212
Exercises for the Diaphragm and Respiratory Muscles 217
Part 3 Programming 221
1 Men's Strength 222
2 Women's Strength 233
3 Sport-Specific Training 236
