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The Insider'S Tell-All Handbook On Weight-Training Technique

This document provides an overview of weight training techniques for various exercises targeting different muscle groups. It discusses proper form and setup for exercises like the bench press, overhead press, rows, squats, deadlifts, and more. Diagrams and photos show how to perform each exercise correctly. The document also covers topics like warmups, flexibility, video recording techniques, and designing a training program.

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larvitar2
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192 views1 page

The Insider'S Tell-All Handbook On Weight-Training Technique

This document provides an overview of weight training techniques for various exercises targeting different muscle groups. It discusses proper form and setup for exercises like the bench press, overhead press, rows, squats, deadlifts, and more. Diagrams and photos show how to perform each exercise correctly. The document also covers topics like warmups, flexibility, video recording techniques, and designing a training program.

Uploaded by

larvitar2
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE

neck, ü94ý–95 from the top, 77


quadriceps, ü93–94ý Trapezoid exercises
rear thighs, ü93ý deadlift, 64–80
shoulders, ü94ý, ü95ý, ü97ý overhead lockout, 04–07
spine, ü9–92ý, ü94ý overhead press, 08–3
spine, post-workout, ü96ý–97 shrugs, 40–45
thigh adductors, ü9ý stiff-legged deadlift, 66–70
flexibility imbalances, 88–89 Triceps exercises
importance of, 8, 88 bench press, 34–43
program implementation, 98 close-grip, 54–55
technique, 89–90 decline, 82–83
warmth and, 88 incline, 90–93
Surface for training, 20 overhead lockout, 04–07
Sumo deadlift, ü73ý overhead press, 08–3
setup and positioning, 72, 74 parallel bar dip, 4–6
stance, 72 pullover, 28–3
technique, 72–74 pushdown, 36–37
Supinating curl, ü63ý Tru-Squat, 2, 99–202, ü20ý
Supination
in curls, 60, 63
grip, 27 U
Symmetrical lifting, 20 Upper-back exercises
cable row, 44–47
deadlift
T bent-legged, 64–80
Thick bars compared, ü2ý partial, 8–9
Thick-bar hold stiff-legged, 66–70
bar design, 72 dumbbell row, 84–85
muscles groups affected, 72 prone row, 24–25
with power rack, ü73ý pulldown, 26–27
setup and positioning, 72–73 pullup, 32–35
technique, 72–73 shrug, 40–45
Thigh adductor exercises
back extension, 30–33
deadlift V
bent-legged, 64–80 Video recording
stiff-legged, 66–70 camera positioning, 83
leg press, 94–97 methods, example, 84–86
squat, 50–65 obtaining camera, 86–87
stretching, ü9ý as training aid, 82–87
Thigh exercises, see Hamstring exercises; Quadriceps exercises;
Thigh adductor exercises
Training program design, 9, 2, 87 W
Training surface, 20 Warmup, importance in exercise, 20–2
Trap Bar, 3, ü69ý Weight selection, 2
in partial deadlift, 8 Wrist roller training, ü75ý
in stiff-legged deadlift, ü69ý equipment, 74
Trap Bar deadlift, ü70ý grip, 74
advantages of, 69–70 muscles affected, 74
bar tipping, prevention, 7–72 performance, 75–76
elevated lifting surface, ü7ý, 78 setup and positioning, 74–75
hand positioning aids, ü7ý training tips, 76
versus modified straddle lift, 79–80 weight increments, 76
setup and positioning, 70–7 Wrist straps, 2
squat stance, 70
technique, 70–72, 78

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