Doug Briggs Author of Built for Strength
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

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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
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