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CONTENTS List of Abbreviations vii Foreword by Bob Smith and acknowledgements viii Preface to the Fourth Edition ix PART ONE The Science of Strength Training 1 1 Introduction 2 • The benefits 2 • Strength training myths 4 2 Principles of muscle growth 6 • Muscle fitness 6 • Muscle actions 6 • Muscle structure 7 • Muscle fibre types 8 • How muscles work 9 • How muscles grow 10 • Factors affecting muscle mass 11 3 Nutrition for strength training 14 • Training diet 14 • Calories 14 • Carbohydrate 17 • Protein 20 • Fat 22 • Before training 24 • During training 24 • After training 24 • Between workouts 26 • Fluid intake 28 • Drinking guidelines 29 • Vitamins and minerals 29 • Antioxidants 30 • Eating for weight gain 30 • Eating for weight loss 31 4 Nutritional supplements 38 • Amino acids 38 • Antioxidants 38 • Caffeine 38 iv
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Transcript of Contents
CONTENTS
List of Abbreviations viiForeword by Bob Smith and acknowledgements viiiPreface to the Fourth Edition ix
PART ONE The Science of Strength Training 1
1 Introduction 2• The benefits 2• Strength training myths 4
2 Principles of muscle growth 6• Muscle fitness 6• Muscle actions 6• Muscle structure 7• Muscle fibre types 8• How muscles work 9• How muscles grow 10• Factors affecting muscle mass 11
3 Nutrition for strength training 14• Training diet 14• Calories 14• Carbohydrate 17• Protein 20• Fat 22• Before training 24• During training 24• After training 24• Between workouts 26• Fluid intake 28• Drinking guidelines 29• Vitamins and minerals 29• Antioxidants 30• Eating for weight gain 30• Eating for weight loss 31
4 Nutritional supplements 38• Amino acids 38• Antioxidants 38• Caffeine 38
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