The exercise will never hurt you—only improper form causes injury. Master the essentials of proper weight training and be safe while performing the squat, lunge, leg press, lat pulldown, reverse fly, bench press, chest fly, shoulder press, shoulder raise, biceps curl, triceps extension, plank, and more!
With over 350 full-color, step-by-step photos, Weight Training Without Injury's unique, revolutionary approach teaches right from wrong at every step with meticulous attention to detail.
Stellabotte and Straub's mission is simple: to enable you to master proper form and prevent injury when lifting weights. This book blends 50 years of experience and success with current scientific research (over 90 peer-reviewed publications are referenced)—all explained simply and organized in a clear format that is easy to follow.
The techniques learned here can be applied to exercises found in any bodybuilding, strength training or resistance training manual or program, making Weight Training Without Injury indispensable for the beginner, the seasoned gym goer, and the professional trainer.
- 294 pages
- ISBN (paperback): 978-0-9962638-1-8
- Also available in e-book format
- 370 full-color photos. 14-page index. Bibliography with over 90 peer-reviewed publications.
- Available January 1, 2016
ACE Expert Review
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ACE Expert Review
The authors of Weight Training Without Injury claim that working with weights can be one of the most beneficial things one can do for his or her body. They cite research that supports the position that weight-training benefits extend beyond improving physical strength and include reducing the risk of cardiovascular disease; improving body composition; increasing bone strength; reducing pain in those with musculoskeletal disorders; and improving mental health, fatigue, and well-being. The authors state that, “While the exercise itself will never hurt you, the way it is performed is crucial—improper form (using the wrong technique) will injure you.” As such, the intent of the book is to be “the most comprehensive book ever written on weight or resistance training for the public that teaches the correct method and shows the common injury-promoting pitfalls to avoid through the use of step-by-step pictures.”
The book was co-written by Fred Stellabotte, a US Navy veteran, and Rachel Straub, MS, CSCS, an exercise physiologist, biomechanist, and nutritionist. It features 21 chapters, each of which focuses on a different exercise, with the exception of the first two chapters, which provide exercise format and programming information. Options are presented for those who choose to workout one, two, three, or four days per week, with recommendations on how to structure the workouts and sequence the exercises. Within each chapter, the authors integrate scientific research to support their recommendations. In total, 90 research articles are cited, for which the references are available at the end of the book.
Each chapter begins with key points for safe and effective exercise, wherein the differences between injury-causing movements and safe movements are described. Several options for each exercise are presented, whether the reader wishes to train at home with minimal equipment or at the gym with machines. The authors make a point to note that in this book “weight training” refers to the method of exercise that uses a range of resistances (for example, body weight, weight machines, and free weights) to increase muscle strength and endurance. They differentiate their methods from the sport of weight lifting or competitive bodybuilding, both of which require training with generally heavy weights. Weight Training Without Injury contains more than 350 step-by-step photographs, which show the correct methods and common injury-promoting pitfalls to avoid for both beginners and well-established lifters.
What we liked:
- The book is well-stocked with easy-to-understand photographic demonstrations of a variety of foundational exercises. In addition, the photos are enhanced with helpful graphic representations of body-alignment cues and equipment options for all levels of exercisers.
- The exercise chapters provide an extensive selection of important foundational exercises that are important for enhancing the performance of activities of daily living and general fitness, as well as recreational exercise and sport performance.
- The photographic comparison of correct form versus incorrect form is exceedingly helpful in allowing readers to visualize the differences between the two movements.
What we didn’t like:
- Some of the recommendations are overly restrictive in nature. For example, the authors contend that exercisers should “never place your feet straight” during a squat. If an exerciser feels discomfort in any position other than with the feet straight, he or she should not feel compelled to never squat that way. Also, the recommendation to never squat below parallel because it will damage the knees is not based on a general consensus in the available research. Nonetheless, the intent of the book is to provide the safest and most effective exercise advice for the general population. Hence, it stands to reason that the authors would promote restrictive selections in the interest of maximum safety.