Table of Contents - Breaking Plateaus

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Breaking Plateaus: A Technological and Physiological Weight-training System

Book Table of Contents

Medical Disclaimer	iii
Acknowledgements	v
Table of Contents	vi
List of Tables	viii
List of Figures	ix
Downloadable Contents from www.breakingplateaus.com	x
Introduction	xi
Target Population	xi
What Is Covered in This Book?	xi
How Should You Use This Book?	xii
Chapter One. Weight Training and Computer Technology	1
The Workout Section of the Log	8
Filing Your Log for Future Workouts	20
Creating a Workout Log Without a Computer or PDA	20
Chapter Two. Methods of Overload: Progressive Overloading and Stimuli	21
The Pros of Top-range/Strong-range Repetitions	23
The Cons of Top-range/Strong-range Repetitions	23
The Pros of Supersetting and Giant Sets	24
The Cons of Supersetting and Giant Sets	24
The Pros of Weight Stripping	25
The Cons of Weight Stripping	25
The Pros of Running the Rack of Dumbbells	25
The Cons of Running the Rack of Dumbbells	26
The Pros of the Rest-pause Method of Overload	26
The Cons of the Rest-pause Method of Overload	26
The Pros of Negative Repetitions	26
The Cons of Negative Repetitions	27
High-repetition Training	27
Low-repetition Training	28
The Pros of Static Contraction	29
The Cons of Static Contraction	30
Repetition Speed	31
The Pros of Forced-overload Repetitions	31
The Cons of Forced-overload Repetitions	32
The Pros of One-and-a-Half Repetitions	32
The Cons of One-and-a-Half Repetitions	32
The Pros of Standard Sets and Full Range-of-motion Sets	32
The Cons of Standard Sets and Full Range-of-motion Sets	33
The Pros of Staggered Repetitions	34
The Cons of Staggered Repetitions	34
Chapter Three. Time Management: Time Between Sets (Variable/Interval)	35
Time Between Exercises	36
Total Weight-training Time/Evaluation of Power	37
Workout Time Management	38
Evaluation of Strength	39
Chapter Four. Training Variables, Training Schedules, and Goal Setting: How Many Exercises and Sets Should I Do?	42
How Many Body Parts Do I Exercise per Day?	44
The Pros of Exercising One Body Part per Session	44
The Cons of Exercising One Body Part per Session	45
The Pros of Exercising More Body Parts per Session	45
The Cons of Exercising More Body Parts per Session	46
How to Group Muscles Together for a Workout	46
Training Schedules and the Pros and Cons	48
Pros of Schedule One	48
Cons of Schedule One	48
Pros of Schedule Two	48
Cons of Schedule Two	49
Pros of Schedule Three	49
Cons of Schedule Three	50
Pros of Schedule Four	50
Cons of Schedule Four	50
Pros of Schedule Five	51
Cons of Schedule Five	51
Pros of Schedule Six	51
Cons of Schedule Six	52
Pros of Schedule Seven	52
Cons of Schedule Seven	53
Conclusion	53
Goal Setting: Studies of Set Sizes	53
Goal Setting: How Much Weight and Repetitions Should I Lift?	54
Chapter Five. The Recuperation Cycle	59
Sleep Patterns and Human Growth Hormone Production	62
Chapter Six. Strengthening Weak Body Parts	64
Chapter Seven. Weight Loss, Weight Gain, and Nutrition	66
Fat Loss Steps and Levels	66
Level Six (Competition Dieting)	72
Aerobic Activity and Basal Metabolic Rate	72
Weight Gain, Muscle Gain, and the Off Season	77
Carbohydrates, Fats, and Proteins	80
What Are the Best Sources of Carbohydrates, Fats, and Protein?	85
Vitamins and Minerals	89
Supplementation	91
Cooking Methods	95
The Computerized Nutrition Log	95
Chapter Eight. Accurate Evaluation: Body Fat Analysis and Photo Analysis	99
Men's Body Fat Analysis Using Excel®	100
Women's Body Fat Analysis Using Excel®	101
Photo Analysis	102
Chapter Nine. Home Gyms and Choosing a Commercial Gym	103
Home Gyms and Safety	103
Home Gym Checklist	107
Quality Air	108
Choosing a Commercial Gym	109
Gym Membership Negotiations	109
Clothing and Weightlifting Accessories	110
Chapter Ten. Flexibility Training: Stretches and Injury Prevention	113
Stretching	113
Flexibility Training	114
Chapter Eleven. Christian Spiritual Development As It Relates to Physical Development	115
Appendix A.	120
Prayer for Salvation	120
Anti-Aging Prayer	120
Prayer for Protection Before a Workout	120
Declaration of Blessings	121
Appendix B. Formula to Determine Your Muscle Fiber Type [50]	122
Appendix C. Predicted Maximum Heart Rate per Minute of Activity [6]	123
Appendix D. Estimating Approximate Calories to Maintain Weight [6]	124
Men	124
Women	124
Appendix E. Examples of Professional Journals in Exercise Physiology [26]	125
Appendix F. Replenishing Ability and Time Factors Between Sets [50]	126
Appendix G. Increased Calorie Burning via Activity in One Hour [41]	127
Appendix H. Estimated Calories Burned per Hour While Walking on Treadmill with Arm-pumping Cables [48]	128
Appendix I. Percentages of One-Rep Max	129
Appendix J. Glossary [26,40,47]	131
Appendix K. References	134

List of Tables

Table 1.1 Pectoral Exercises	4
Table 4.1 Training Schedule One	48
Table 4.2 Training Schedule Two	48
Table 4.3 Training Schedule Three	49
Table 4.4 Training Schedule Four	50
Table 4.5 Training Schedule Five	51
Table 4.6 Training Schedule Six	51
Table 4.7 Training Schedule Seven	52
Table 5.1 Recuperation Timeline	61
Table 7.1 Carbohydrates	85
Table 7.2 Fat/Lipids	86
Table 7.3 Protein	87
Table 7.4 Food and Protein Utilization Percentage [41]	88
Table 7.5 Vitamins and Minerals: Food Sources and Body Function [6,26]	89
Table 7.6 Natural Supplements: Research and Recommended Dosages	93
Table 9.1 Home Gym Checklist	107

List of Figures

Figure 1.1 Organization of Workout Using PDA and Breaking Plateaus Training Log	12
Figure 1.2 Pre-workout Log for Session One	14
Figure 1.3 The Workout Log after Session One	15
Figure 1.4 The Prepared Pre-workout Log for Session Two	16
Figure 1.5 Post Workout, Session Two	17
Figure 1.6 Analysis of Session Five, Post Workout	19
Figure 2.1 Mix-matching Overloads	34
Figure 3.1 Time Management	39
Figure 3.2 Training Log With Strength Test Trials (1-RM)	41
Figure 4.1 Estimated Maximum (1-RM)	57
Figure 7.1 Basal Metabolic Rate Calculations	74
Figure 7.2 Estimated Maximum Worksheet, Page 2 of Breaking Plateaus Workout Log	75
Figure 7.3 Aerobic Activity	76
Figure 7.4 Pre-workout Carbohydrates	82
Figure 7.5 Breaking Plateaus Nutrition Log, Nutrition Data Page	97
Figure 7.6 Breaking Plateaus Nutrition Log, Nutrition Goal Page	98
Figure 8.1 Male Body Fat Percentage Calculation [17]	100
Figure 8.2 Female Body Fat Percentage Calculation [17]	101
Figure 9.1 Finding Home Gym Equipment	104
Figure 9.2 Hex Dumbbells	104
Figure 9.3 A Steel Cage	105
Figure 9.4 The Manta Ray makes Squats more comfortable	111