Built for Strength by Doug Briggs

Book Reviews

"The book is like having a personal trainer, but far more value, because one can return to it over and over for more information and guidance. The information on diet and nutrition analysis of the various diet fads is worth the price of the book alone." David Gentle, Internationally acclaimed author and historian of Physical Culture

"This is a scientifically proven and empirical nuts and bolts book. Complete in all ways." Carl Miller, Owner of Carl & Sandra's Physical Conditioning Center - Santa Fe, New Mexico, Former US National Olympic & World Weightlifting Coach.

"Doug has literally "raised the bar" in the standard of quality he has set in delivering this wonderful weight training desktop reference. A definite, THUMBS-UP!!" Leo Robert, Former Mr. Universe

Table of Contents - Built for Strength

This is a continuation of the Table of Contents for "Built for Strength: A Basic Approach to Weight Training Success for Men and Women by Doug Briggs

Chapter 1	Page 1, 2
The Principles of Weight Training Definition Terminology Working Out Training Types of Weight Training - Competitive Olympic-style Weightlifting Bodybuilding Powerlifting Types of Weight Training - Other Recreational Rehabilitation Athletes Fitness Contestants What to Wear and Take to the Gym Loose Fitting Clothes Athletic shoes Gloves Weightlifting Belt Weightlifting Wrist Straps Wrist Wraps Knee Wrap Towels Water Bottles Sports Bras	Equipment Weightlifting Bars Olympic-style Bars EZ Curl Bars Plates Dumbbells Kettlebells Handles Ankle Straps Collars Safety Why People do Things Wrong in the Gym Eating Before Working Out Water Warming-up To Stretch or Not to Stretch, That is the Question! Breathing When Lifting Weights Valsalva Phenomenon Cooling Down Eating After Working Out Etiquette for the Weight Room Myths Muscle Dysmorphia How to Buy A Gym Membership Medical Clearance The First Workout Doug's Words of Wisdom on Training with Weights CHAPTER 1 SELF-TEST
Chapter 2
Chest Muscles & Exercises Muscles of the Chest Other Muscles Involved in Chest Exercises Hand Positions Used in Weight Training Pronated Grip Supinated Grip Alternating Grip Neutral Grip False Grip Hand Spacing for Various Grips Normal Spacing Narrow Spacing Wide Spacing Elbow Spacing Spotting for Chest Exercises Barbell Spotting Dumbbell Spotting Free Weight Exercises for the Chest Barbell Pressing Exercises Bench Press Incline Bench Press Decline Bench Press	Dumbbell Pressing Exercises Dumbbell Bench Press Dumbbell Incline Bench Press Dumbbell Decline Bench Press Dumbbell Flyes Dumbbell Flat Bench Flyes Dumbbell Decline Bench Flyes Selectorized Machine Exercises for the Chest Chest Press/Pec Dec Pullovers EZ Curl Bar Pullovers EZ Curl Bar Pullovers with Press Dumbbell Pullovers Dips Dips - Legs Back Dips - Legs Forward Cable Crossover Flyes Squeeze CHAPTER 2 SELF-TEST
Chapter 3
Back Muscles & Exercises Back Muscles Upper Back Muscles Lower Back Muscles Free Weight Exercises for the Back - Barbells Stiff-Legged Dead Deadlifts Bent Over Rowing Barbell Pullovers Free Weight Exercises for the Back - Dumbbells One-arm Dumbbell Rows Dumbbell Pullovers Machine Exercises for the Back	Does it Matter if I do Lat Pulldowns to the Front or to the Rear? Front Lat Pulldowns Wide or Close Grip Front Lat Pulldowns Rear Lat Pulldowns Other Lat Pulldown Considerations Low Rows (Seated Rows) Exercises Utilizing Benches and Other Equipment Incline Rowing and T-Bar Rowing Chin Ups Pull Ups (Reverse Chin Ups) Barbell Rowing Exercise Considerations Narrow Grip Wide Grip Pronated Grip Neutral Grip Supinated Grip CHAPTER 3 SELF-TEST
Chapter 4
Shoulder Muscles & Exercises Shoulder Muscles Free Weight Exercise for the Shoulder- Barbell Exercises Military or Front Presses Behind the Neck Presses Other Items to Consider When Doing Presses Barbell Upright Rows Barbell Shrugs Barbell Front Lateral Raises Dumbbell Exercises Front Lateral Raise/Alternating Front Lateral Raise Side Lateral Raises	Bent Over Lateral Raises (Rear Lateral Raises) Dumbbell Upright Rows Dumbbell Shrugs Dumbbell Shoulder Presses Dumbbell Rotator Cuff Exercises Dumbbell Lying Internal Rotation Machine Exercises for the Shoulder Lateral Raises Shoulder Presses Cables Shrugs Cable Front Lateral Raises Cable Side Lateral Raises Cable Bent Over Lateral Raises CHAPTER 4 SELF-TEST
Chapter 5
Arm & Forearm Muscles & Exercises Arm and Forearm Muscles Barbell Exercises for the Biceps Barbell Curls Narrow Grip Barbell Curls Wide Grip Barbell Curls EZ Curls Reverse Grip Barbell Curls Dumbbell Exercises for the Biceps Hand Position on Dumbbells Dumbbell Curls Alternate Dumbbell Curls Incline Dumbbell Curls Hammer Curls Alternate Hammer Curls Concentration Curls Machine Exercises for the Biceps Machine Curls Cable Curls Preacher Curls	Barbell Exercises for the Triceps Standing or Seated Overhead Barbell (Tricep) Extensions French Press Bench Dips Dumbbell Exercises for the Triceps Dumbbell Overhead (Tricep) Extensions Machine Exercises for the Triceps Cable Pushdowns Reverse Cable Curls-Works the Triceps & Especially the Medial Head Cable Overhead (Tricep) Extensions Rope Extensions Forearm Exercises Barbell Wrist Curls (Flexion) Barbell Wrist Extensions Wrist Rolls- Flexion Wrist Rolls-Extensions CHAPTER 5 SELF-TEST
Chapter 6
Thigh & Leg Muscles & Exercises Thigh and Leg Muscles Barbell Exercises of the Legs Back Squats Front Squats High Bar/Low Bar Squats Lunges Lunge-Squat Combo Romanian Deadlifts Dumbbell Exercises for the Legs Dumbbell Squats Dumbbell Lunges Machine Exercises for the Legs Smith Machine Squats Smith Machine Lunges 45-Degree Leg Press Vertical Leg Press Horizontal Leg Press	Front Squat Hack Squat Lying Leg Curls Standing Leg Curls Seated Leg Extensions 4-Way Multi-Hip Abduction 4-Way Multi-Hip Adduction 4-way Multi-Hip Flexion 4-Way Multi-Hip Extension Standing Calf Raises Seated Calf Raises Calf Machine Foot Positions Toes Straight Toes In Toes Out Cable Exercises for the Leg Cable Abduction Cable Adduction Cable Hip Extension Cable Hip Flexion To Squat or Not How to Squat CHAPTER 6 SELF-TEST
Chapter 7
Abdominal/Lower Back Muscles & Exercises Free Weight Exercises for the Abdominals Sit-ups and Incline Bench Sit-ups Crunches Captain's Chair Leg Raises Hanging Leg Raises Leg Raises Bicycles Leg Press Ups Russian Twists Exercises for the Obliques Flexion Twists Dumbbell Side Bends Cable Side Bends	Machine Exercises for the Abdominal Muscles Machine Crunches Cable Crunches Cable Obliques Exercises for the Low Back Muscles Roman Chair/Hyperextension Bench Reverse Hyperextensions Barbell Good Mornings Stiff-Legged Deadlifts Which Ab Exercises is the Best? The "Six-Pack" CHAPTER 7 SELF-TEST
Chapter 8
Olympic Style Weightlifting Olympic-style Weightlifting Competitive Olympic Weightlifting Weightlifting History Weightlifting at the Olympic Games Weight Classes in Olympic Weightlifting Muscles Worked Using the Olympic-style Lifts and their Variations Coaching How to Perform the Snatch	How to Clean & Jerk Some Common Mistakes in Olympic Weightlifting Assistance Exercises for Olympic Weightlifting Snatch High Pulls Clean Pulls Front Squat Overhead Squat Olympic-style Weightlifting Programs Weightlifting Organizations CHAPTER 8 SELF-TEST
Chapter 9
Weight Training Programs Training is Specific Cardio Before or After a Workout To Stretch or Not to Stretch Program Basics Rule #1 Rule #2 Rule #3 Rule #4 Rule #5 Rule #6 Rule #7 Basic Terminology Reps Set Routine Program Cycle 1RM DBs Training or Working-out Sample Beginning Plan A Slightly More Advanced Three-Day-a Week Program A Different More Advanced Three-Day-a-Week Program More Advanced Programs More Terminology of Programs Super Set System Multiple Set System Circuit Training Pyramids Supersets Giant Sets Negative Sets Breakdown or Burnout Sets Forced Reps Partial Rep Sets	One Body Part per day per Week or Blitz Programs Rep Schemes Periodization General Adaptation Syndrome Strength Training Theories and Periodization How Periodization is Structured Terminology of Periodization Duration Reps Set Intensity Volume Hypertrophy Strength Power Typical Percentages Used in Periodization Exercise Selection and Training Days Per Week Rep Schemes Sample Program An Easy Way to Increase Your Workout Load Sample Workout Programs Women's Intermediate Program Power Program Hardcore Workout Program Research Review of Selected Programs./Systems of Resistance Training How Long Should My Workouts Be? How Do I Know if I'm Overtraining? What Cases Overtraining Training Information Suggested Readings CHAPTER 9 SELF-TEST
	Page 1, 2

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Book Reviews

Table of Contents - Built for Strength

The Principles of Weight Training

Chest Muscles & Exercises

Back Muscles & Exercises

Shoulder Muscles & Exercises

Arm & Forearm Muscles & Exercises

Thigh & Leg Muscles & Exercises

Abdominal/Lower Back Muscles & Exercises

Olympic Style Weightlifting

Weight Training Programs