A Guide to Weight Training Chapters

CONTENTS (V)
PREFACE (1)
1. WEIGHT TRAINING PROCEDURE (3)
- Definitions (3)
- Behavioral change for high performance (6)
- Overview of the weight-training procedure (7)
- Chapter summary (9)
2. CURRENT SITUATION (10)
- Medical checkup (10)
- Body measurements (11)
- Strength measurements (13)
- Various characteristics (14)
  - Somatotypes (15)
- Chapter summary (16)
3. GOALS (17)
- Time management (17)
- Environment (18)
- Importance of goals (19)
- Characteristics of goals (20)
- Goal planning (20)
- Sex differences (22)
- Health Goals (22)
  - Ideal weight or Ideal Body Mass (IBM) (23)
  - Body Mass Index (BMI) (23)
  - Waist-to-Hip ratio (WHR) (24)
  - Waist to Height ratio (WHtR) (24)
- Long-term goals (24)
  - Proportions (24)
  - Minimum body-fat percentages (25)
  - Proportionality (25)
  - Maximum fat-free mass (25)
  - Maximum muscular measurements (26)
  - Strength (28)
  - Muscle mass - Strength correlation (29)
- Short-term goals (rate of changes) (29)
  - Body dimensions increase rates (29)
  - Weight (fat) loss rates (30)
  - Muscle mass increase rates (31)
  - Strength gain rates (31)
  - Age and training age (32)
- Drive for muscularity and muscle dysmorphia (33)
- Exercise addiction (33)
- Chapter summary (34)
4. MUSCLE ADAPTATIONS TO WEIGHT TRAINING (35)
- Muscles (35)
  - Muscle fiber types (37)
  - Motor unit (41)
- Muscles bioenergetics and (acute) responses during training (43)
  - Fatigue (46)
- Chronic adaptations and muscle hypertrophy (46)
  - Mechanical adaptations (47)
  - Metabolic adaptations (49)
  - Hormonal adaptations (50)
  - Neurological adaptations (51)
  - Muscle damage and DOMS (53)
- Recovery (54)
  - Recovery indicators (55)
  - Recovery measures (55)
  - Hydrotherapy (56)
  - Sauna (58)
  - Massage (58)
  - Sleep (58)
  - Stress management (60)
- Chapter summary (63)
5. EVIDENCE BASED RECOMMENDATIONS (65)
- Frequency (of training sessions or per muscle group) (66)
- Sets (per muscle group or per exercise) (68)
- Intensity of effort (momentary muscular failure) (69)
- Intensity of resistance and repetition range (71)
- Muscle action (concentric, eccentric, static) (73)
- Repetition duration and velocity (75)
- Rest intervals (76)
- Resistance type (77)
- Exercise variations (and single- vs. multi-joint) (79)
- Order of exercises (81)
- Advanced techniques (82)
- Range of Motion (of exercise) (84)
- Time of training and circadian rhythms (85)
- Training programs (86)
- Chapter summary (88)
6. PRINCIPLES OF WEIGHT TRAINING (90)
- Progressive overload (90)
  - Super-compensation or one-factor model (91)
  - Fitness-fatigue or two-factor model (93)
  - Overreaching, tapering, peaking (94)
  - Overtraining and burnout (94)
  - Detraining (96)
- Specificity (96)
- Variation and Periodization (97)
  - Variation (97)
  - Periodization (97)
  - Periodization models (98)
  - Periodization research (99)
- Individuality (100)
- Chapter summary (101)
7. MENTAL TRAINING (102)
- Mental skills (or states or factors) (102)
  - Motivation (103)
  - Self-efficacy and self-confidence (108)
  - Arousal (109)
  - Attention, focus, and concentration (109)
  - Flow and clutch (111)
  - Emotions and mood management (111)
  - Mental toughness (113)
  - Consistency, commitment, and persistence (113)
  - Effort and hard work (113)
- Mental training techniques (tools) (115)
  - Goal-setting (115)
  - Relaxation breathing (115)
  - Energization (arousal) breathing (116)
  - Pre-performance routine (117)
  - Positive self-talk (117)
  - Imagery (118)
  - Watching others (observation or modeling) (120)
  - Music (120)
  - Gratitude (121)
- Mental plans (121)
  - Mental techniques during the day or before bedtime (122)
  - Mental techniques before training (123)
  - Mental techniques during training (123)
  - After training (124)
- Mental skills profiling (124)
- Mental training suggestions (125)
- Chapter summary (126)
8. THE WEIGHT TRAINING SESSION (127)
- Avoiding injuries (127)
- Warm-up (128)
- Workout (129)
  - Before each set (130)
  - During the set (130)
  - Breathing during the set (130)
  - Belt (131)
- Cool-down (132)
- Training log (133)
- Chapter summary (133)
9. MONITORING AND EVALUATION (136)
10. EXAMPLE (137)
- I. Long-term planning (137)
  - Current situation (Chapter 2) (137)
  - Goals (Chapter 3) (137)
  - Design of the training plan and program(s) (Chapter 5 and 6) (138)
- II. Trainings sessions (workouts) (140)
  - Mental techniques (Chapter 7) (140)
  - Workouts (Chapter 8) (140)
- Evaluation (140)
11. FINAL THOUGHTS (143)
- Health, physical activity, sedentary life (143)
- Current situation and goal-setting (146)
- Muscle growth (146)
- Training program (147)
  - Intensity of resistance (weight) and repetitions (147)
  - Other training variables (151)
  - Training frequency (152)
  - Importance of training variables (155)
- Training principles (156)
- Workout and safety (158)
- Mental training (158)
- Chapter summary (163)
REFERENCES (164)

Contents