Background

Weight training is a type of (resistance) training to increase the strength and size of skeletal muscles primarily using bars, dumbbells and/or other equipment. Weight training has many benefits, since it can reduce the signs and symptoms of many diseases and chronic conditions.

Despite all the information available today (websites, social media, magazines, books) finding the right information and combining it into an efficient and practical program can be a challenging task. In extreme cases, the information can even be misleading and/or unsafe.

The objective of this book, A guide to weight training, is to present a practical and efficient approach to weight training in a concise manner. The information is primarily based on scientific literature, such as books and peer-reviewed journal papers but also on practical experience with weight training. Thus, this book bridges the gap between theory and practice.

Key Topics

Key topics covered include:

• Proper weight training procedure.
• Long- and short-term targets regarding fat percentages, muscle-mass increase, strength increase, and body dimensions (for both men and women).
• Basics of muscle physiology, bioenergetics, adaptations, and recovery (with special emphasis on sleep and stress).
• Scientific research on program variables such as training frequency, intensity, and volume.
• Principles of training such as individuality, progressive overload, and specificity. Variation and periodization are also discussed.
• Mental preparation for training (mental profiling and mental tools).