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A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates).

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. Image File history File links Emblem-important. ... Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... Download high resolution version (573x684, 70 KB) Wikipedia does not have an article with this exact name. ... Download high resolution version (573x684, 70 KB) Wikipedia does not have an article with this exact name. ... A pair of spinlock dumbbells with 2 kg plates. ... Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... Physical strength is the ability of a person or animal to exert force on physical objects using muscles. ... A top-down view of skeletal muscle Skeletal muscle is a type of striated muscle, usually attached to the skeleton. ... A top-down view of skeletal muscle A muscle contraction (also known as a muscle twitch or simply twitch) occurs when a muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. ... A top-down view of skeletal muscle A muscle contraction (also known as a muscle twitch or simply twitch) occurs when a muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. ...

Weight training differs from bodybuilding, weightlifting, powerlifting and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen. Professional Bodybuilder Gustavo Badell posing Bodybuilding is the process of maximizing muscle hypertrophy through the combination of weight training, sufficient caloric intake, and rest. ... This article is about the sport of weightlifting. ... Powerlifting is a strength sport, consisting of three events: the squat, the bench press, and the deadlift. ... In the 19th century, the term strongman refers to an exhibitor of strength (before strength sports were codified into weightlifting, powerlifting etc. ...

Weight training versus strength training

Strength training is an inclusive term for all types of exercise devoted towards increasing muscular strength and size (as opposed to muscular endurance, associated with aerobic exercise, or flexibility, associated with stretching exercise like yoga or pilates, though endurance and flexibility can improve as a byproduct of training). Weight training is one type of strength training and the most common, seen by all but specialists as synonymous with strength training. The difference between weight training and other types of strength training is how the opposition to muscular contraction is generated. Resistance training uses elastic or hydraulic forces to oppose muscular contraction and isometric exercise uses structural or intramuscular forces (e.g. doorways or the body's own muscles). Look up Endurance in Wiktionary, the free dictionary. ... Aerobic exercise refers to exercise that is of moderate intensity, undertaken for a long duration. ... Flexibility refers to the absolute range of movement in a joint or series of joints that is attainable in a momentary effort with the help of a partner or a piece of equipment. ... Ardha Padmasana, or Half Lotus is an intermediate seated posture Padmasana or Lotus pose is a more advanced seated posture Asana, Sanskrit for sitting posture (asanam is sitting or ass / aste is he sits), is a body position, typically associated with the practice of Yoga, intended primarily to restore and... The Pilates Method (or simply Pilates), pronounced // (Pih - LAH - Teez), is a physical fitness system developed in the early 20th century by Joseph Pilates. ... Resistance training has two different, sometimes confused meanings - a more broad meaning that refers to any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic... Table of Hydraulics and Hydrostatics, from the 1728 Cyclopaedia. ... Isometrics is a form of exercise involving the contraction of a muscle without the shortening of the angle of the joint. ...

History

Main article: History of strength training

An early plate-loading barbell and kettlebell

Hippocrates explained the principle behind weight training when he wrote "that which is used develops, and that which is not used wastes away."^{[citation needed]} Progressive resistance training dates back at least to Ancient Greece, when legend has it that wrestler Milo of Croton trained by carrying a newborn calf on his back every day until it was fully grown.^{[citation needed]} Another Greek, the physician Galen, described strength training exercises using the halteres (an early form of dumbbell) in the 2nd century.^{[citation needed]} An early plate-loading barbell. ... An early plate-loading barbell. ... An early plate-loading barbell. ... A one pood kettlebell A barbell in the air and a kettlebell on the ground The kettlebell or girya (Russian: гиря) is a traditional Russian cast iron weight looking somewhat like a cannonball with a handle. ... For other uses, see Hippocrates (disambiguation). ... The term ancient Greece refers to the periods of Greek history in Classical Antiquity, lasting ca. ... Milo or Milon of Croton (late 6th century BC) was the most famous of Greek athletes in Antiquity. ... For the anatomical feature, see calf muscle. ... For other uses, see Galen (disambiguation). ... This article concerns an ancient sports object. ...

Another early device was the Indian club, which came from ancient Persia where it was called the "meels." It subsequently became popular during the 19th century, and has recently made a comeback in the form of the clubbell. Indian Clubs are a category of exercise equipment popular in the late 19th and early 20th century in Europe, the British Commonwealth and the United States. ...

The dumbbell was joined by the barbell in the latter half of the 19th century. Early barbells had hollow globes that could be filled with sand or lead shot, but by the end of the century these were replaced by the plate-loading barbell commonly used today.^[1] For other uses, see Sand (disambiguation). ... Look up shot in Wiktionary, the free dictionary. ...

The 1960s saw the gradual introduction of exercise machines into the still-rare strength training gyms of the time. Weight training became increasingly popular in the 1980s, following the release of the bodybuilding movie Pumping Iron and the subsequent popularity of Arnold Schwarzenegger. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like Body for Life; currently nearly one in five U.S. women engages in weight training on a regular basis.^[2] An exercise machine is any machine used in exercise. ... Modern indoor gymnasium with pull-down basketball hoops. ... For the Beavis and Butt-head episode, see Pumping Iron (Beavis and Butt-head episode). ... Arnold Alois Schwarzenegger (German pronunciation IPA: ) (born July 30, 1947) is an Austrian-born American bodybuilder, actor, and politician, currently serving as the 38th Governor of the U.S. state of California. ... Bill Phillips appears on the cover of the Body for Life book. ...

Basic principles

Main article: Strength training

The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of repetitions (reps), sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance. Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ...

In addition to the basic principles of strength training, a further consideration added by weight training is the equipment used. Types of equipment include barbells, dumbbells, pulleys and stacks in the form of weight machines or the body's own weight in the case of chin-ups and push-ups. Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell requires significantly more force than moving 10 kilograms on a weight stack due to the use of pulleys. A U.S. Army soldier uses a barbell with Olympic plates (but no collars) to perform a bench press. ... A weight machine is an exercise machine used for weight training that uses gravity as the primary source of resistance, and a combination of simple machines to convey that resistance to the person using the machine. ... Chin Up is a song from Charlottes Web the 1973 Hanna Barbera animated musical. ... A press up (also push up) is a common strength training exercise performed while lying horizontal and face down, raising and lowering using the arms. ...

Weight training also requires the use of 'good form', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called 'cheating'). Failure to use good form during a training set can result in injury or a failure to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. Form is a way of performing a movement to avoid injury and cheating. ... Cheat redirects here. ... Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ...

Weight training can be a very effective form of strength training because exercises, weights, sets and reps can be precisely manipulated to challenge individual muscle groups in a way found to be the most effective for the individual. Other strength training exercises or equipment may lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.

Comparison to other types of strength training

The benefits of weight training overall are comparable to most other types of strength training - increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support. There are benefits and limitations to weight training as compared to other types of strength training.

Weight training versus resistance training

Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. Weight training provides the majority of the resistance at the beginning, initiation joint angle of the movement, when the muscle must overcome the inertia of the weight's mass. After this point the overall resistance alters depending on the angle of the joint. In comparison, hydraulic resistance provides a fixed amount of resistance throughout the range of motion, depending on the speed of the movement. Elastic resistance provides the greatest resistance at the end of the motion, when the elastic element is stretched to the greatest extent. Resistance training has two different, sometimes confused meanings - a more broad meaning that refers to any training that uses a resistance to the force of muscular contraction (better termed strength training), and elastic or hydraulic resistance, which refers to a specific type of strength training that uses elastic or hydraulic...

Weight training versus isometric training

Isometric exercise provides a fixed amount of resistance based on the force output of the muscle. This strengthens the muscle at the specific joint angle at which the isometric exercise occurs, with some lesser gains in strength also occurring at proximal joint angles.^[3] In comparison, weight training strengthens the muscle throughout the range of motion the joint is trained in, causing an increase in physical strength from the initiating through to terminating joint angle. Isometrics is a form of exercise involving the contraction of a muscle without the shortening of the angle of the joint. ... Range of motion or (ROM), as used in the medical and weightlifting communities, is the achievable distance between the flexed position and the extended position of a particular joint or muscle group, or more precisely, the measurement of that distance. ... For other uses, see Joint (disambiguation). ...

Weight training and bodybuilding

Although weight training is similar to bodybuilding, they have different objectives. Bodybuilders compete in bodybuilding competitions; they train to maximize their muscular size and develop extremely low levels of body fat. In contrast, most weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat below normal. Weight trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular symmetry. Adipose tissue is one of the main types of connective tissue. ... Sphere symmetry group o. ...

However, the bodybuilding community has been the source of many of weight training's principles, techniques, vocabulary, and customs. Weight training does allow tremendous flexibility in exercises and weights which can allow bodybuilders to target specific muscles and muscle groups, as well as attain specific goals.

Safety

The lumbar spine must be kept straight during the squat and the deadlift.

Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury. When the exercise becomes difficult towards the end of a set, there is a temptation to cheat, i.e. to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the squat and the deadlift are used to exercise the largest muscles in the body—the leg and buttock muscles—so they require substantial weight. Beginners are tempted to round their back while performing these exercises. This causes the weaker lower back muscles to support much of the weight, which can result in serious lower back injuries. To avoid such problems, weight training exercises must be performed correctly. Hence the saying: "train, don't strain". Wikipedia does not have an article with this exact name. ... Wikipedia does not have an article with this exact name. ... The squat is a lower body exercise used in strength training. ... The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. ... In common usage, a human leg is the lower limb of the body, extending from the hip to the ankle, and including the thigh, the knee, and the cnemis. ... Bith buttocks. ... In anatomy, the back usually refers to the posterior side of the torso in humans and primates. ...

A lifting belt is sometimes worn to help support the lower back.

An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "no pain, no gain" refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious soft tissue injuries. Download high resolution version (858x633, 80 KB) Wikipedia does not have an article with this exact name. ... Download high resolution version (858x633, 80 KB) Wikipedia does not have an article with this exact name. ...

Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience a burning sensation in their muscles, which, contrary to popular belief, is not caused by lactic acid build-up. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the "pump"). True muscle fatigue is experienced as a marked and uncontrollable loss of strength in a muscle, arising from the nervous system (motor unit) rather than from the muscle fibers themselves. Extreme neural fatigue can be experienced as temporary muscle failure. Some weight training programs actively seek temporary muscle failure; evidence to support this type of training is mixed at best. Irrespective of their program, however, most athletes engaged in high-intensity weight training will experience muscle failure from time to time. For the production of milk by mammals, see Lactation. ... Muscle fatigue is the decline in ability of a muscle to create force. ... The Human Nervous System. ... A motor unit is a group of cells under the control of a single motor neuron; groups of motor units work together, as a single muscle. ...

Beginners are advised to build up slowly to a weight training programme. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimise delayed onset muscle soreness. A sudden start to an intense programme can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise. Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. ...

The Cross Trainer exercise machine can be used to warm up muscles in both the upper and lower body.

Weight trainers commonly spend 5 to 20 minutes warming up their muscles with aerobic exercise before starting a workout. They also stretch muscles after they have been exercised. The exercises are performed at a steady pace, taking at least two to four seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints. Wikipedia does not have an article with this exact name. ... Wikipedia does not have an article with this exact name. ... Warming up Chang-Hwa Bank make their warming up for knees to prevent damage and accident at 2006 Taipei 101 Run Up on October 22, 2006. ... An actively stretching Siberian tiger Cat stretching in utterly relaxed position Stretching, as theorized in literature, is the deliberate act of lengthening of muscles, in order to increase muscle flexibility and/or joint range of motion (Weerapong et al 189-206). ...

Exercises where a barbell is held above the body, which can result in injury if the weight drops onto the lifter, are normally performed inside a squat cage or in the presence of one or more spotters, who can safely re-rack the barbell if the weight trainer is unable to do so. The Power Cage (also known as a power rack, squate cage, or squat rack) is an item of weight training equipment designed to allow for a safe free weight workout using a barbell without the movement restrictions imposed by equipment such as the Smith machine. ... Spotting, in weight or resistance training, is the act of supporting another person during a particular exercise, with an emphasis on allowing the participant to lift or push more than he could normally do safely. ...

Anyone beginning an intensive physical training programme is typically advised to consult a physician, because of possible undetected heart or other conditions for which such activity is contraindicated. For other uses, see Doctor. ...

Using a wrist strap.

There have been mixed reviews regarding the use of weightlifting belts and other devices, such as lifting straps. Critics claim that they allow the lifter to use more weight than they should. In addition, the stabiliser muscles in the lower back and gripping muscles in the forearms receive less benefit from the exercises. Wikipedia does not have an article with this exact name. ... Wikipedia does not have an article with this exact name. ...

Wrist straps (also known as cow ties or lifting straps) are sometimes used to assist in gripping very heavy weights. The straps wrap around the wrist and tuck around the bar or weight being lifted, transferring the mass of the weight to the wrist rather than the fingers. They are particularly useful for the deadlift. Some lifters avoid using wrist straps in order to develop their grip strength. Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set, but can place potentially harmful stress on the bones of the wrist. Wrist curls and reverse wrist curls can be performed as an alternative to straps to improve grip strength. Grip strength is the force developed by the hand to pull or suspend from objects. ... The wrist curl is a weight training exercise for developing just the muscles of the forearm. ...

Types of exercises

Isotonic and plyometric exercises

These terms combine the prefix "iso" (meaning "same") with "tonic" (strength) and "plio" (more) with "metric" (distance). In "isotonic" exercises the force applied to the muscle does not change (while the length of the muscle decreases or increases) while in "plyometric" exercises the length of the muscle stretches and contracts rapidly to increases the power output of a muscle. A top-down view of skeletal muscle A muscle contraction (also known as a muscle twitch or simply twitch) occurs when a muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. ... A top-down view of skeletal muscle A muscle contraction (also known as a muscle twitch or simply twitch) occurs when a muscle fiber generates tension through the action of actin and myosin cross-bridge cycling. ...

Weight training is primarily an isotonic form of exercise, as the force produced by the muscle to push or pull weighted objects should not change (though in practice the force produced does decrease as muscles fatigue). Any object can be used for weight training, but dumbbells, barbells and other specialised equipment are normally used because they can be adjusted to specific weights and are easily gripped. Many exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion. Movements can become easier or harder depending on the angle of muscular force relative to gravity - for example, a standard biceps curl becomes easier as the hand approaches the shoulder as more of the load is taken by the structure of the elbow. Certain machines such as the Nautilus involve special adaptations to keep resistance constant irrespective of the joint angle.

Plyometric exercises exploits the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against resistance. The resistance involved is often a weighted object such as a medicine ball, but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on maximal power instead of maximal strength by compressing the force of muscular contraction into as short a period as possible, and may be used to improve the effectiveness of a boxer's punch, or to increase the vertical jumping ability of a basketball player. Plyometrics is a type of exercise that utilizes a rapid eccentric movement, followed by a short amortization phase, and then followed by an explosive concentric movement, which enables the synergistic muscles to engage in the myotatic-stretch reflex during the stretch-shortening cycle. ... A medicine ball is a heavy ball, roughly the size of a volleyball. ... In physics, power (symbol: P) is the rate at which work is performed or energy is transmitted, or the amount of energy required or expended for a given unit of time. ... For other senses of these words, see boxing (disambiguation) or boxer (disambiguation). ... This article is about the sport. ...

Isolation exercises versus compound exercises

The leg extension is an isolation exercise.

An isolation exercise is one where the movement is restricted to one joint and one muscle group. For example, the leg extension is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved—they just help the individual maintain a stable posture—and movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), though free weights can be used when combined with special positions and joint bracing. Wikipedia does not have an article with this exact name. ... Wikipedia does not have an article with this exact name. ...

Compound exercises work several muscle groups at once, and include movement around two or more joints. For example, in the leg press movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. Compound exercises generally involve dumbbells and barbells (free weights), involving more muscles to stabilize the body and joints as well as move the weight.

The leg press is a compound exercise.

Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises. Wikipedia does not have an article with this exact name. ... Wikipedia does not have an article with this exact name. ...

The type of exercise performed also depends on the individual's goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, with isolation exercises being used to strengthen just those muscles that are holding the athlete back. Similarly, a powerlifter would focus on the specific compound exercises that are performed at powerlifting competitions. However, those who seek to improve the look of their body without necessarily maximising their strength gains (including bodybuilders) would put more of an emphasis on isolation exercises. Both types of athletes, however, generally make use of both compound and isolation exercises. The bench press is one of the three events of powerlifting. ... Bodybuilder Anders Graneheim (Sweden) Bodybuilding is the sport of developing muscle fibers through the combination of weight training, increased caloric intake, and rest. ...

Free weights versus weight machines

Swiss balls allow a wider range of free weight exercises to be performed. They are also known as exercise balls, fitness balls, gym balls, sports balls, therapy balls or body balls. They are sometimes confused with medicine balls

Free weights are dumbbells, barbells, and kettlebells. Unlike weight machines, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual's stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason. As weight machines can go some way toward preventing poor form, they are somewhat safer than free weights for novice trainees. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise. However, most athletes, bodybuilders and serious fitness enthusiasts prefer to use compound free weight exercises to gain functional strength. Wikipedia does not have an article with this exact name. ... Wikipedia does not have an article with this exact name. ... A medicine ball is a heavy ball, roughly the size of a volleyball. ... A weight machine is an exercise machine used for weight training that uses gravity as the primary source of resistance, and a combination of simple machines to convey that resistance to the person using the machine. ... A sportsperson (British and American English) or athlete (principally American English) is any person who participates regularly in a sport. ... Physical fitness is an attribute required for service in virtually all military forces. ...

The weight stack from a Cable machine.

Some free weight exercises can be performed while sitting or lying on a Swiss ball. This makes it more difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining posture. Image File history File links WeightStack. ... Image File history File links WeightStack. ... The upright row is one exercise that can be performed on the cable machine. ... A Swiss ball allows a wide range of exercises to be performed. ...

There are a number of weight machines that are commonly found in neighborhood gyms. The Smith machine is a barbell that is constrained to move only vertically upwards and downwards. The cable machine consists of two weight stacks separated by 2.5 metres, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific weight machines such as the leg press. A multigym includes a variety of exercise-specific mechanisms in one apparatus. A Smith machine can be used for the squat. ... The upright row is one exercise that can be performed on the cable machine. ... This article is about the unit of length. ... A weight machine is an exercise machine used for weight training that uses gravity as the primary source of resistance, and a combination of simple machines to convey that resistance to the person using the machine. ... The leg press is a weight training exercise in which the individual pushes a weight away from them using their legs. ...

One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval cam (first introduced by Nautilus) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise. For other uses, see CAM. Animation showing rotating cams and cam followers producing reciprocating motion. ... Wiktionary has related dictionary definitions, such as: nautilus A nautilus is a cephalopod with a many-chambered, spiral shell. ...

Exercises for specific muscle groups

Main article: Weight training exercises

The back extension should be left to the end of the workout, because in other exercises the lower back muscles are used to keep the back straight. This is not possible if the muscles have already been exercised and exhausted.

Weight trainers commonly divide the body's individual muscles into ten major muscle groups. These do not include the hip, neck and forearm muscles, which are rarely trained in isolation. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more physical and mental effort. The core muscles of the torso are trained before the shoulder and arm muscles that assist them. Exercises often alternate between "pushing" and "pulling" movements to allow their specific supporting muscles time to recover. Weight trainers commonly divide the bodys individual muscles into ten major muscle groups. ... Download high resolution version (896x320, 62 KB) Wikipedia does not have an article with this exact name. ... Download high resolution version (896x320, 62 KB) Wikipedia does not have an article with this exact name. ... This is a list of muscles of the human anatomy. ... Bones of the Hip In anatomy, the hip is the bony projection of the femur, known as the greater trochanter, and the overlying muscle and fat. ... For other uses, see Neck (disambiguation). ... // The Human Forearm The forearm is the structure on the upper limb, between the elbow and the wrist. ... The human torso Torso is an anatomical term for the greater part of the human body without the head and limbs. ... This article is about the body part. ... Look up ARM in Wiktionary, the free dictionary. ...

Strength training is the use of resistance to muscular contraction to build the strength, endurance and size of skeletal muscles. ... Quads redirects here. ... The squat is a lower body exercise used in strength training. ... The leg press is a weight training exercise in which the individual pushes a weight away from them using their legs. ... A lunge performed with dumbbells held in each hand. ... The leg extension, also called the knee extension is an isolation weight training exercise for the quadriceps. ... In human anatomy, the hamstrings are a group of muscles on the underside (posterior aspect) of the thigh. ... The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. ... The Gastrocnemius (pronounced ) muscle is a powerful superficial muscle that is in the back part of the lower leg (the calf). ... The Pectoralis major is a thick, fan-shaped muscle, situated at the upper front (anterior) of the chest wall. ... A soldier (lying down) performs a bench press The bench press is a weightlifting exercise which primarily focuses on the development of the pectoralis major muscle as well as other supporting muscles including the the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. ... The dip is an exercise used in strength training. ... Fly exercises can work through all three planes of motion. ... A press up (also push up) is a common strength training exercise performed while lying horizontal and face down, raising and lowering using the arms. ... The latissimus dorsi (plural: latissimi dorsi) is the large, flat, dorso-lateral muscle on the trunk, posterior to the arm, and partly covered by the spinotrapezius on its median dorsal region. ... This article is about the human skeletal muscle. ... An exercise that is used with a dumbbell as you kneel over the side of a workout bench with an arm and leg to one side. ... Chin Up is a song from Charlottes Web the 1973 Hanna Barbera animated musical. ... The Pulldown exercise or the Cable Lat Pulldown is a compound exercise designed to stress and develop the Latissimus dorsi (Lat). ... pull-up A pull-up is an upper body compound pulling exercise. ... The shoulder shrug is an exercise in weight training. ... In human anatomy, the deltoid muscle is the muscle forming the rounded contour of the shoulder. ... Fly exercises can work through all three planes of motion. ... The military press is a weight training exercise, variation of the overhead press. ... The press or overhead press is a weight training exercise which focus on the development of the shoulders. ... Also called High Pull. ... The triceps brachii muscle is a large three-headed skeletal muscle found in humans. ... The dip is an exercise used in strength training. ... Lying triceps extensions, also known as Skull Crushers, is one of the most stimulating exercises to the entire triceps muscles in the upper arm. ... In human anatomy, the biceps brachii is a muscle located on the upper arm. ... The biceps curl is sometimes performed on the preacher bench, which helps to keep the upper arm motionless. ... Abdominal exercises are those that affect the abdominal muscles (colloquially known as the stomach muscles). ... Performing the crunch. ... The Erector spinae (or Sacrospinalis in older texts), and its prolongations in the thoracic and cervical regions, lie in the groove on the side of the vertebral column. ... The Deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. ... Good morning is a greeting that people often use during the morning portion of the day. ... Weight trainers commonly divide the bodys individual muscles into ten major muscle groups. ...

Bibliography

Many of the most useful books about weight training contain the word "bodybuilding" in the title, but they should not be overlooked just for this reason. Weight trainers who are not interested in bodybuilding can ignore the material devoted to contest preparation, and still obtain much valuable information.

• Delavier, Frederic (2001). Strength Training Anatomy. Human Kinetics Publishers. ISBN 0-7360-4185-0.
• DeLee, J. MD and Drez, D. MD, Eds. (2003). DeLee & Drez's Orthopaedic Sports Medicine; Principles and Practice (vols 1 & 2). ISBN 0-7216-8845-4.
• Hatfield, Frederick (1993). Hardcore Bodybuilding: A Scientific Approach. McGraw-Hill. ISBN 0-8092-3728-8.
• Kennedy, Robert and Weis, Dennis (1986), Mass!, New Scientific Bodybuilding Secrets, Contemporary Books, ISBN 0-8092-4940-5
• Lombardi, V. Patteson (1989). Beginning Weight Training. Wm. C. Brown Publishers. ISBN 0-697-10696-9.
• Powers, Scott and Howley, Edward (2003), Exercise Physiology. McGraw Hill. ISBN 0-07-255728-1.
• Schoenfeld, Brad (2002). Sculpting Her Body Perfect. Human Kinetics Publishers. ISBN 0-7360-4469-8.
• Schwarzenegger, Arnold (1999). The New Encyclopedia of Modern Bodybuilding. Simon & Schuster. ISBN 0-684-85721-9.

Footnotes

Year 2007 (MMVII) is the current year, a common year starting on Monday of the Gregorian calendar and the AD/CE era in the 21st century. ... is the 32nd day of the year in the Gregorian calendar. ...

External links

Wikimedia Commons has media related to:

Weight training

• University of Wisconsin videos demonstrating weight training exercises (english). Retrieved on 2007-10-02.