Building Strength and Muscle After 50 by Landers, Chad;

Rövid leírás:

Strength and muscle defy age. This guide delves into overcoming the unique physical, hormonal, and mental challenges faced by individuals over 50. With detailed exercise routines, recovery methods, and nutritional guidance, it empowers you to build strength, reduce injury risk, and thrive at every stage.

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Hosszú leírás:

Muscle and strength have no age limits.

With Building Strength and Muscle After 50, you can benefit from over 30 years of personal training experience from Chad Landers, who has trained high-profile clients such as Duff McKagan, William Zabka, Jerry Cantrell, Stephen Perkins, and Catherine Dent. He will guide you through the physical, hormonal, and mental hurdles that trainees over age 50 encounter in their efforts to build and maintain muscle and definition.

Building Strength and Muscle After 50 describes the importance of recovery, the value of resistance training, and the most effective ways to reduce the risk of injury while training. Landers discusses the big three age-related health issues-sarcopenia, metabolism, and osteoporosis-and will help you develop an approach to building strength that meets you where you?re at. The book contains 73 exercises for the entire body:

• 20 chest and back exercises
• 23 shoulder, biceps, and triceps exercises
• 13 core exercises
• 17 hip, thigh, and calf exercises

Whether you?re returning to resistance training after a break or you?ve never picked up a weight before, the step-by-step instructions for each exercise make this an accessible and approachable resource. Chad?s Take sections offer ways to maximize results and vary or modify an exercise for your unique goals. With nine programs ranging from two to four lifts per week, you can pick the plan that fits your schedule.

Practical and accessible, this resource is complete with a chapter on nutrition guidance to help you fuel correctly and contains an abundance of pop culture references meant to make the reading experience more enjoyable. Landers has trained dozens of clients in their 50s, 60s, 70s, 80s, and even 90s, proving that it?s never too late to claim or reclaim your strength at any stage of life!

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

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Tartalomjegyzék:

Acknowledgments
Foreword by Duff McKagan
Preface
Exercise Finder

Part I. Strength
Chapter 1. The 50+ Body
Chapter 2. Strength Training Principles
Chapter 3. Your Unique Nutritional Needs
Chapter 4. Assessment

Part II. Exercises
Chapter 5. Warm-Up
Chapter 6. Chest and Back
Chapter 7. Shoulders, Biceps, and Triceps
Chapter 8. Core
Chapter 9. Hips, Thighs, and Calves

Part III. Programs
Chapter 10. Programming Principles
Chapter 11. 2-Days per Week Programs
Chapter 12. 3-Days per Week Programs
Chapter 13. 4-Days per Week Programs
Chapter 14. Cardio and Recovery

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