Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do!
Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do! book cover

Weight Training Without Injury: Over 350 Step-by-Step Pictures Including What Not to Do!

by
Price
$59.99
Format
Paperback
Pages
294
Publisher
Regalis Publishing
Publication Date
ISBN-13
978-0996263818
Dimensions
8 x 0.7 x 10 inches
Weight
1.74 pounds

Description

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 FRED STELLABOTTE , a US Navy veteran and an expert in bodybuilding, has developed weight-training programs with a focus on proper form and injury prevention for over 50 years. He has trained movie stars, champion bodybuilders, professional athletes, and members of the general public. From 1970 to 1989, he founded and directed southern California's Manhattan Beach Athletic Club for Men and the Manhattan Beach Athletic Club for Women, two of the largest facilities of their kind in America. His knowledge and experience result from years of research, including study with monks who practice martial arts in China; extensive coursework in kinesiology, anatomy, and neurology; and scrutiny of proper muscle function through examination of his own body in front of mirrors. Weight Training Without Injury , co-authored by one of his star students, Rachel Straub, is Fred's legacy. It shares his knowledge, acquired over a lifetime, with future generations. RACHEL STRAUB, MS, CSCS, is a Phi Beta Kappa graduate of Carnegie Mellon, where she received her BA in chemistry with university and research honors. She holds master's degrees in exercise physiology and nutritional sciences from San Diego State University and a third master's degree in biokinesiology (with a focus on biomechanics) from the University of Southern California. She has been certified as a strength and conditioning specialist and is the co-author of scientific papers in the fields of biomechanics, sports medicine, nutrition, and computational chemistry, published in the American Journal of Sports Medicine, Journal of Strength and Conditioning Research, Journal of Electromyography and Kinesiology, Nutrition Research, and Physical Biology and other journals. Rachel, a skilled investor, currently co-manages extensive brokerage accounts that are outperforming benchmark indices such as the S&P 500 and NASDAQ Composite. Read more

Features & Highlights

  • WINNER, 2016 International Book Awards for SportsWINNER, 2016 International Book Awards for Health: Diet & Exercise
  • 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.

Customer Reviews

Rating Breakdown

★★★★★
30%
(65)
★★★★
25%
(54)
★★★
15%
(32)
★★
7%
(15)
★
23%
(49)

Most Helpful Reviews

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Remarkable, Worthwhile and On Target--a Great Self Improvement Book for Weight Training Safely!

I was very curious to read this book because I was a weight trainer (free weights) and a Nautilus Instructor years ago. The emphasis at the time was on form. I had really enjoyed that, as it reminded me of the ballet lessons I took as a child. The other thing about weight training which I like is that is isn't a "sport" where you have to compete against anyone. Basically, you do it to help yourself feel good. This book will show you how you can safely weight train, and do it without injury.

The first section designs your program. It lays out a choice of schedules for you, depending upon what shape you are in. You are offered sample workouts for one to five days a week. This part may seem a bit confusing if you have never followed a weight training program. However, as the authors say, just chose the simplest schedule and you can't go wrong. The actual training will be really easy to follow. The photos are always there to guide you as well!

Section II discusses (including pictures, which are plentiful throughout the book) every single exercise you will need for your legs, from squats to calf raises. The beauty part of this book is that the photos clearly show you the wrong way, and then the right way, to do each exercise. There are also numerous variations of the exercises, so that you can adapt them to your home situation (for example, you can do leg curls on a machine, or on a stability ball).

Section III concerns your back. It begins with your lats and goes through dumbbell rows and ends with press-ups. I want to mention again that the photos in the book are terrific and will assist anyone to easily understand how to perform these exercises properly.

Section IV is your chest. Each section basically progresses the same way it would if you were in a gym, using the machines or equipment. However, the difference is that when you read this book and really see the photos close up, your teachers (the authors) are showing you proper methods. It makes all the difference in the world to have an understanding of how to hold your body when you are weight training. It is so easy to see, with this book!

Section V is your shoulders. A good example of how careful this book is, is the photos showing the positioning of dumbbells when being held from not one but two angles, for the shoulder press.

Section VI is arms. A good tip I liked in this section was, "The position of your torso during different exercises will vary (as we show repeatedly throughout this book). Always remember: your torso position should maximize the benefit of the exercise but, at the same time, minimize your risk of back injury". This tip is under a set of photos of the exerciser doing the dumbbell kickback incorrectly and then correctly.

The reader may purchase a Triceps Enhancer Rope from author Franck Stellabotte and information is provided how to go about doing that. However, an explanation on how to make your own triceps rope is also provided.

The final section is Section VII: Core. This is where the dreaded word diet comes up (darn!). It also explains why you should do crunches and not sit-ups. It also includes proper ways to perform push ups and explains how to enhance core endurance with the plank.

I really wanted to read this book to refresh my memory concerning weight training, and to begin a new exercise plan. I wanted to do it properly and safely. I believe that as I progress using
Weight Training Without Injury
Over 350 Step-by-Step Pictures
Including What Not to Do!
by Fred Stellabotte and Rachel Straub, MS, CSBS, I will be doing the best thing I can possibly do for my health.
I think these authors really care about their readers and have written this book, which is like no other weight training book I have ever seen, because of their dedication to our well being.

I received this book in exchange for my honest and unbiased opinion.
19 people found this helpful
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Something for everyone

"I received the product in exchange for an honest and unbiased review."

To give you a bit of a background, I have been working out consistently for almost ten years. I have talked to many trainers and have read many publications, both online and print, in my search to customize the workout that's right for me. I was offered a chance to check this book out for a review and I decided "why not, maybe it has a few things I haven't seen before." I will say that I would have gladly paid for this book, it is worth it.

I would regard myself as an intermediate weight trainer (according to how it is defined in the book). I lift 3, sometimes 4 days a week and my workouts are typically an hour long (in addition, I do cardio 7 days a week). I have a timer on my phone to time myself between sets so I make sure I'm not in la la land. What's nice about this book is that there are multiple program choices for each level (novice, intermediate, and advanced). There are split programs (work different muscle groups on different days) or full programs (all muscle groups on the same day, not lifting on consecutive days in this instance) for the different numbers of days per week so you have a huge amount of flexibility depending on your schedule.

Explanations are not full of jargon . . . any layman can understand and appreciate it. In addition to worded explanations, there are numerous photographs and charts to give you visuals. This is critical to insure that exercises are done properly so that you don't injure yourself (the authors even specify some of the common incorrect ways people perform a certain exercise). They present how to use machines, free weights, and no weights depending on what's available to you so again, you have a significant variety at your disposal.

Overall, this book is very robust and there is something in there for pretty much everyone. Simply go through and identify the sections that apply to you with your schedule, available equipment, and your ability. You will be able to customize a workout for you based on what's here. This is extremely valuable.
15 people found this helpful
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Tragedy or Comedy

I only read this book for 10 minutes, did not buy and will never buy it. For 60 USD, this is, hard to decide, tragedy or comedy. There are much more comprehensive books with video explanations for half of this price, or used books from NSCA or ACSM, here at Amazon. The most reviews looks more like marketing campaigne, not a book real value.
12 people found this helpful
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Outstanding!

I've been lifting with free weights off and on since high school, and have always used proper form. But as I approached my mid 40s, I found that little nagging injuries would no longer go away and just got worse until they were treated by a doctor or via rehab. I started to wonder if I should go lower in weight or just stop working out with free weights altogether.

I hesitated to buy this book because of the price and because I thought I was already using good form. But after thinking about the amount of money I had spent on rehab and doctors appointments, I figured why not?

This book is excellent. It gives very detailed instructions for each exercise and have to perform them properly. I've been hitting the gym for 6 months now injury free. The one injury I suffered was when I did an exercise not in the book (won't do that again).

I keep this book in my car and refer to it quite often before heading into the gym. Sometimes to find a new exercise or just to refresh my memory on proper form.

Great purchase, well worth the price!
10 people found this helpful
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Indespensible & Valuable Guidance for Safe Weight Training

***I received a promotional copy of this book in exchange for my honest and unbiased review, which is exactly what I will provide***
The title of this book tells you everything you need to know. And it accomplishes its stated goal completely. "Weight Training Without Injury" features some brief introductory and concluding remarks but is composed almost entirely of super well-illustrated instructions on how to properly - and safely - perform a plethora of weight training & resistance exercises. The exercises are broken down into 6 muscle groups: legs, back, chest, shoulders, arms, and core. 19 different exercises are outlined, though some have several variations that are covered. The chapter on leg squats, for example, has 3 variations: smith machine squats, squats with free weights, and squats with a stable object. The science behind the form and technique is sound and can be confirmed by checking against other expert sources. Interestingly, I worked out for a period of time with a good friend who was a career Navy Seal, and a lot of what he taught me is present here. I suspect co-author Fred Stellabotte, a Navy veteran, and my friend shared some expert training.
I am 46 years old and the older I get the more crucial proper exercise form becomes, as injuries come easier and healing takes longer. If you are currently participating in or plan to participate in any kind of weight training, this book can be a very helpful and important resource. I love the countless photos and the no-nonsense approach that basically makes this a reference book for weight training. Recommended.
8 people found this helpful
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Great resource book for continuing physical therapy at home. Very Helpful.

I have very bad back problem from an old injury.
When I was young, I lift heavy chair and pull muscle in lower back. I didn’t know (rather, I didn’t really care to know) proper way to pick-up an object. You know… when you are young, you think you can handle anything and you’ll stay young forever!
Because of this foolish thought and action, I live with pain all my adult life.

I don't do book reviews, but out of desperation or curiosity (not sure which... maybe for both reason), I pick up this book.
I scan through entire book 2x. This book is written and organized differently than many similar types of books I've read in the past. I know whether I am doing exercise or just working around the house/work, when activity involves body to bend, there is certain way to do it right. But actually doing it correctly isn't that easy task.

• This book is easy to read and understand. The instruction is concise and very clear, It is easy to follow. Along with actual photos/pictures of person, I don't have to wonder if I am doing it right. This book has photos of Correct and Incorrect posture/position on every training method.

• It covers all areas from Abdominal Exercises to Weight Training.

• This book is good source of learning material in general about exercise.

• Guide – If you don’t know how to start training your body, it has schedule for 5 days a week program table.

*** When I sit in my chair for long time, I can feel the lower back pain and the longer I sit on chair, pain gets stronger. But I get so busy with work and sometimes, I don’t have the chance to get up and move around as often as I should.

Due to my back problem, I am a frequent visitor to Physical Therapy Center. But, my physical therapist never showed me “Stability Ball Plank” Core train mentioned in this book (page #15 to be exact) and Stability Ball Leg Curl (page# 68 & #69) After I pick up this book, I tried these positions and it relief my back pain almost immediately. Just these 2 step exercise alone, I felt immediate relief. This is just one of exercise that I've tried, but there are plenty more like this in the book for every parts of your body.

I can’t wait to go over this book again and familiar with it.

Disclaimer: I received a copy of this book to check out and write my personal opinion. The author did not influence in anyway how I rate this product. What I wrote in my review, whether good or bad, is voluntary and entirely my own with the intent of helping Amazon Customers make the right buying decision and increase awareness.
8 people found this helpful
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Train Injury Free

[[VIDEOID:6ad7f74ccabfb33f46c86fb325c33239]] “Weight Training Without Injury” by Fred Stellabotte and Rachel Straub is a very good book to read and have in your fitness library if you include weight training in your routines. While it is not as exhaustive as some other books of weight training exercises, its focus is not on how many exercises it can list, but rather how to perform weight training exercises correctly without injuring yourself. Many of the principles in this text can be used and adapted to alternate exercises very easily. I received this book in exchange for an honest review and find it to be a great addition to my health and fitness library.

It's a unique focus, as most exercise books focus on doing exercises to gain muscle and lose fat and only pay lip service to doing exercises correctly to prevent injuries. Stellabotte and Straub want to ensure you are doing exercises correctly so you can train with weights without injury. The book contains over 350 step-by-step pictures to illustrate what you should do, and what you should not do. That is super important. Too many people do things with weights that they shouldn't, and learning what not to do can help keep your workouts injury free.

The photographs are large, making it easy to see what the authors are illustrating. The only thing about the pictures that I thought could be better would be to use a variety of models. All of the photographs are of the same female model. At a quick glance, some might think the book is for women only, when in fact this book is applicable to both men and women. Again, the book focuses on how to perform weight training exercises correctly to prevent injury, not what routines will help men and women achieve different weight lifting goals.

Section 1: Program Design contains two chapters on making your workout efficient and selecting your individual weight-training program.

Section 2: Legs has six chapters related to these exercises: Squat, Lunge, Leg Press, Leg Extension, Leg Curl and Calf Raise.

Section 3:Back contains chapters on Lat Pulldown, Row, Reverse Fly, and Low-Back Extension.

Section 4: Chest covers the bench press and the chest fly.

Section 5: Shoulders covers the shoulder press and shoulder raise.

Section 6: Arms contains chapters on the biceps curl and triceps extension.

Section 7: Core as three movements: Crunch, Leg Raise and Plank

Once you learn how to do all of the exercises in this book correctly, you will be able to use the principles and body awareness you have developed to do other weight training without injury too.

This book belongs in your health and fitness library if you workout with weights or assist others with weight training. It illustrates how to improve muscle strength without causing injuries and harm to one's musculoskeletal system. Use this book to ensure you are weight training without injury.
7 people found this helpful
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Very nice, photo detailed, well endorsed

"For all ages to improve muscle strength and endurance without causing harm to the musculoskeletal system".

This 280 page book from 2016 was printed and bound in the USA (for those concerned about paper and ink from foreign countries). It provides over 350 color step-by-step pictures, including both the correct and incorrect exercise positions. The book is nicely detailed for each exercise and should be a valuable resource for your personal library if you are planning to perform any exercises.

There are 21 chapters. Chapters 1 and 2 cover the basics of performing an efficient workout and determining your individual program. 6 sections follow with specific exercises for each of the following : legs, back, chest, shoulders, arms, and core. Within each of these chapters are several subchapters.

For example, the section on legs contains 6 subchapters, one for each individual exercise : the squat, the lunge, the leg press, the leg extension, the leg curl, and the calf raise. When you go to the subchapter on the leg extension, you get an explanation of what the exercise is used for, a photo of what equipment to use, photos of the correct and incorrect ways to perform it. 5 pages total for this one exercise.
The book size is 8 X 10 X 7/8 inches, just the right size to get good, clear images.

Endorsements include: a Biokinesiologist and Physical Therapist, a prior Mr. America, an Orthopedic Surgeon, a Family and Sports Doctor, a former US Navy Seal and US Navy Special Ops Team Coach at the US Navalanche Academy, and other significant endorsements.

A very nice book, to help you do it the RIGHT way.

This book was provided in exchange for an honest review.
6 people found this helpful
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Highly recommend this book!

This is a great book on weight training. The style is easy to read and the instructions coupled with the photos make the exercises easy and simple to understand and perform. I've been weight training for over 2 decades now, and with my brother being a certified trainer, I'm pretty critical on weight training books. What sets this book apart from others that just list exercises to perform, is that it stresses technique. It demonstrates the correct form, the incorrect form, and exercises to avoid. As we get older its gets even more important that we perform the exercises correctly in order to avoid injury. The best part for me, is that I've incorporated two new exercises from this book into my workout routine, the press up for the low back and the complete shoulder move. Hope this helps!

*I was provided a review sample in exchange for my honest feedback.
6 people found this helpful
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A Little Something for Everybody...

I live in a condo with a full fitness center. This book is my donation to the community. It stays in the gym. There's something for everybody. The vast majority of us range in the age of 35-65. I'm right there in the middle at 52. When I was younger, aerobics were all the rage but now I pretty much stick to the treadmill and weight training. Like they say, if you don't use it; you lose it. This book is quite valuable to our gym because most of us aren't athletes or advanced in our training. We just understand the importance of exercise in our lives but also it's our social center in the winter. In the summer, we're mostly at the pool. I think it's great for beginners to intermediates because there were moments in the book that I thought to myself...seriously... DUH! But... maybe I'm more advanced than I thought. I was pleased to see so many pictures for every move and I learned several things I had been doing wrong with free weights. Work smarter not harder but more importantly as we age...we don't want to hurt ourselves. Overall, I got a lot more out of this book than I anticipated. I highly recommend it and I feel really good about sharing it with my community.
6 people found this helpful

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