- Paperback: 294 pages
- Publisher: Regalis Publishing (January 1, 2016)
- Language: English
- ISBN-10: 0996263810
- ISBN-13: 978-0996263818
- Product Dimensions: 8 x 0.8 x 10 inches
- Shipping Weight: 12.6 ounces (View shipping rates and policies)
- Average Customer Review: 4.8 out of 5 stars See all reviews (30 customer reviews)
- Amazon Best Sellers Rank: #164,742 in Books (See Top 100 in Books)
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Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do! Paperback – January 1, 2016
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From Publishers Weekly
“Stellabotte, a personal trainer and veteran of the U.S. Navy, and Straub, an exercise physiologist, have built a clear and comprehensive manual that lays out the foundational basics of how to use weights and explicitly demonstrates the differences between safe, or “correct,” movements and injury-causing “incorrect” ones. The book is divided into seven sections, kicking off with a crucial introduction to selecting the right workout regimen. Subsequent sections focus on different parts of the body: legs, back, chest, shoulders, arms, and the all-important core. Along with the essential weight exercise for the body part in question, these sections go over necessary equipment, key points for safe and effective movement, and “Master Techniques,” the more advanced exercises. The writing is clean and straightforward, effectively communicating what to avoid and what to do, as incorrect form can be dangerous. Color photographs appear on nearly every page illustrating the authors’ tips. This guide is essential for anyone who hopes to get into weight training, and it should be mandatory reading before setting foot into any gym.”
"... The chapter on proper squat exercise alone is so important that I have already changed the way I teach this exercise in my practice."
--Stuart C. Marshall, MD, Orthopaedic Surgeon, Specializing in Sports Medicine and Trauma
"... The attention to detail is unparalleled among other texts in the field. If you were going to read and use only one book on weight training, this would be it!"
--Christopher M. Powers, PT, PhD, FACSM, FAPTA, Professor, USC Division of Biokinesiology & Physical Therapy
"... Weight Training Without Injury is brilliant--it educates the novice, as well as the professional, on how to train without injury."
--Dave Draper, Mr. America, Mr. Universe, Mr. World in several competitions, 1965-1970, Author of Brother Iron, Sister Steel: A Bodybuilder's Book
"A clear and comprehensive guide, backed by scientific evidence and decades of real-life experience. A must-have for anyone needing to weight train safely--which is just about everyone."
--Frank Winton, MD, Family and Sports Medicine
"I absolutely love Stellabotte and Straub's book Weight Training Without Injury! ... It has a strong focus on feet and hand placement, head and neck alignment, spine and hip range of motion, and shoulder and knee joint stability. Science in the weight room--LOVE IT!"
--Stew Smith, CSCS, Former Navy SEAL, Tactical Fitness Author, Special Ops Team Coach at the US Naval Academy, Founder of Heroes of Tomorrow and Stew Smith Fitness
"... The methodologies in this book are sound, with scientific backing, and are presented in a very organized and easy-to-read manner. I definitely recommend this book to everyone that wants to train with great technique and excel in their respective fields."
--Jon Sanderson, MS, CSCS, RSCC, SCCC, USAW, FMS, TPI, Head Strength and Conditioning Coach, University of Michigan, Men's Basketball, Men's/Women's Golf
"Weight Training Without Injury is an indispensable, user-friendly guide, especially for the beginning lifter ... photos of correct (and incorrect) body positions ... for every step, make it possible to master proper technique when lifting weights..."
--N. Travis Triplett, PhD, CSCS,*D, FNSCA, Professor of Exercise Science, Appalachian State University
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Top Customer Reviews
~ What ~
This two-hundred-and-ninety-four-page over-sized paperback targets those interested in how to lift weights and train without getting injured. With detailed colored photographs, it focuses on what to do and what not to do when working out.
After a foreword by Linda E. Savage, Ph.D., and introduction, the book is divided into seven sections, ending with a conclusion, reference abbreviations, endnotes, authors’ biographies, and index. Beginning with two chapters about establishing an efficient workout and selecting an individualized program, the manual concentrates on legs, back, chest, shoulders, arms, and core, showing both free and circuit weight training.
Covering a myriad of workout routines, each chapter has equipment options, key points for safety, master techniques, and detailed illustrations. From the leg press, lat pulldown, chest fly, or shoulder raise, also are biceps curl, crunches, and the plank to name a few.
~ Why ~
The best part of this comprehensive book is the plethora of pictures that include a woman past the age fifty years old, showing how you could get injured or do it wrong and how to do it right using red and blue highlighted lines on the photographs. I loved knowing I should not be using the Roman chair with my bad back as it could be harmful to me.
~ Why Not ~
Some may not like that the book covers more on free weights compared to the circuit machines. I noticed many of the machines I use were not included such as the stomach cruncher, outer and inner thigh reducer, step-up weighted pull-up bar, and downward pushes or pull back arm units.
~ Who ~
An expert in bodybuilding and US Navy veteran, Stellabotte has been developing weight training programs regarding proper form and injury prevention for over fifty years. Straub is a certified strength and conditioning specialist and has co-authored scientific papers in several fields.
~ Wish ~
Although I greatly appreciate this book, I wish it had more up-to-date information on newer machines by Paramount and others that are at my gym. Knowing the book is strictly for weight-training, it would be nice to include briefly using the elliptical or treadmill (although these are cardio machines).
~ Want ~
If you are looking for an educational book on how to do weight-training the correct, not incorrect way, this is a keeper. Having switched from swimming to weights when I turned 50 eight years ago, I can contest weight training helps me shed unwanted pounds and keeps my muscles in better shape.
Rating: 4.5 of 5 stars.
Thanks to the authors for furnishing this complimentary book in exchange for a review based on my unbiased, honest opinion.
I do find the book meets its promise entirely. It explains, using well diagrammed illustrations, how to and why to do various basic weight lifting movements. I do have a few minor quibbles with some of the movement instructions. For example, the authors quite correctly advise not to bend the knee past 90 degrees while squatting, but they don’t suggest the simple solution to do bench squats which add safety while completely preventing over bending of the knee. There are a few other areas where I would quibble but, as I said, I didn't find any incorrect information. Rather, there are areas which could use more expansion than any that are, as far as I can see, incorrect.
I was a bit surprised that the authors did not emphasize over and over that almost nobody can follow these excellent instructions on their own. Ideally you need a pro trainer to get you going but at the very least a dedicated serious workout partner to look at the photos and compare your positioning to them. After a while you will learn to feel if you are getting it right but that won’t come easily. You can use a mirror to observe some movements but most you cannot. For example, I had been doing a movement for months but got little benefit. My wife watched my routine and pointed out that I needed a few more degrees of supination to get it just right. I was able to drop my weight but got more benefit than when I was using more weight in a slightly improper manner.
The lesson is that you cannot observe yourself to the degree you need to in order to get these movements perfect. A mirror isn't enough. You need to recruit a partner.
I would have also liked to see the authors go into more detail that doing these movements properly is the only way to acheive results. Avoiding injury is a fine thing but getting results is why you are spending hours in the gym. Most folks, especially men, cheat the exercises to show off they’re lifting a lot, but they aren’t hitting the areas they need to for strength or hypertrophy or whatever they’re after.
In sum, a well done survey book about safely doing weightlifting either as a novice lifter or as an experienced one who has had repeated injuries or lack of results. I wish all who start out would read a book like this and get a training partner to make sure they are applying the information in the book to their routines.
Most Recent Customer Reviews
For the experienced weight trainer = 3 stars
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