Poor technique and outright intimidation keep many people from enjoying the benefits of resistance training. Top strength and conditioning expert David Sandler provides the advice and techniques these people need in Fundamental Weight Training (Human Kinetics, 2010). Sandler, who has authored five books and serves as a science expert for several television shows, wants as many people as possible to enjoy the benefits resistance training provides.
“Embrace weights and they will reward you far more than any other form of exercise can,” says Sandler. “Increase muscle density, and you will burn more calories. Increase muscle appearance, and you will feel better about yourself. Increase muscle size and endurance, and just about everything you do will feel easier. It is a win–win situation when weight training is part of your life.”
In Fundamental Weight Training, Sandler offers essential workout plans as well as the strength training lingo to get people comfortable before they head to the gym. With over 100 exercises—some of which can be done at home with resistance tubing or other methods—novices can learn the fundamental lifts that will strengthen and tone their bodies.
“Since many people assume weight training ‘bulks you up,' it is often neglected, misunderstood, and when finally applied, done incorrectly,” notes Sandler. He thus strives to educate as many people as possible on strategies and techniques to avoid injury.
“Most sports and many of our daily activities force us into a position where one side of the body is used more than the other, leading to muscle imbalances,” Sandler explains, noting that some studies suggest that a muscle imbalance of greater than 10 percent between the right and left sides of the body increases the risk of injury by 20 times. “Training the right and left sides separately using resistance tubing, dumbbells, and unilateral machines, which allow for each limb to move individually, can correct many of these imbalances and decrease your risk of developing chronic injuries and aches. But in general, a full-body weight training program will certainly reduce your risk of injury.”
Sandler organizes exercises so readers can easily assemble them into programs targeted at specific muscle groups, according to their strength and conditioning goals. In addition, the programs include tips and variations that are safe and appropriate for novices and young lifters. Also included are many stretch ideas for before and after each workout.
For more information, see Fundamental Weight Training.