Photographs of male and female weight lifters supplement instructions in the snatch, clean and jerk, squat, bench press, and deadlift, tips on diet and equipment, and a daily training schedule.
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Where to Begin
Strengthening the Legs
Developing the Chest
5 other sections not shown
5-10 reps Illus athletes attempt back flat balance bar Illus bar overhead barbell begin bench press beneath the bar body buttocks carbohydrates chest muscles Cla1 clean and jerk competitive lifts competitive weightlifting competitor completed concentrate contest curls deadlift deep knee bend deltoids descent develop dumbbells erect stance exhale feet floor Front squats head hyperextensions Inhale initial pull International Powerlifting Federation jerk prep keep your back leg muscles Leg presses leg-extension legs and hips lifter lifting belt lllus locked lower back Lower the bar lower the weight maximum meet military press movement muscle groups neck Olympic lifting over-training overhand grip pectorals perform platform poundages powerlifting protein pull the bar rack referee sets shoulder-width shoulders sit-up slightly split-style snatch spotter squat position squat-style snatch straight strength super-heavyweight supplementary exercises thighs training regimen trapezius muscles triceps Universal Gym upper back vertical vitamin warm-up week weight class workout