Download Libro Nick Tuminello Buiding Muscle PDF

TitleLibro Nick Tuminello Buiding Muscle
Tags Physical Exercise Physical Fitness Muscle Motor Coordination
File Size8.9 MB
Total Pages362
Table of Contents
                            Title page
Copyright page
Table of Contents
Part I
Chapter 1
Chapter 2
Part II
Chapter 3
Chapter 4
Chapter 5
Chapter 6
Chapter 7
Chapter 8
Part III
Chapter 9
Chapter 10
Chapter 11
Chapter 12
Chapter 13
About the Author
Document Text Contents
Page 181


Traveling Lunge

Stand tall with your feet hip-width apart while holding a dumbbell in each hand at your sides (see figure a).

Take a large step forward and drop your body so that your back knee lightly touches the floor while
allowing your torso to lean slightly forward (see figure b). Stand back up tall while bringing your rear leg
forward to meet your front leg (see figure c) and step forward with the opposite leg—the one that was
behind you on the last rep (see figure d). Repeat as you travel down the room.

Coaching Tips
• Keep your back straight as you hinge at your hips and lean your torso forward to better recruit
the glute musculature and make the exercise more knee friendly.

• At the bottom of each lunge, the dumbbells end up at each side of your front foot due to the
forward torso lean.

• Do not step so far out on each lunge that you’re unable to perform this exercise in a smooth,
controlled fashion.

• You can also perform this exercise using only body weight by placing your hands on your hips.

a b c d

Page 182


Dumbbell Anterior Lunge

Stand tall while holding a dumbbell in each hand by
your sides with your feet hip-width apart (see figure a).

Step forward with one leg, keeping your front knee
bent 15 to 20 degrees and your back knee straight
or slightly bent. As your front foot hits the ground,
lean forward by hinging at your hips and allowing your
rear heel to come off of the ground (see figure b).
Your torso should be no lower than parallel to the
floor and your back should be straight. Reverse the
motion by stepping backward so that your feet are
together again and you return to an upright position.
Now perform the same motion, stepping forward with
the other leg.

Coaching Tips
• Do not let the dumbbells touch the floor at any point.
• Do not allow your back to round out at the bottom of each lunge.
• Establish good rhythm and timing by performing the step and the hip hinge simultaneously and
by reversing the motion in the same smooth, coordinated manner.

Bench Step-Up

Stand with your feet hip-width apart while facing
a weight bench and holding a dumbbell in each
hand by your hips. Place your right foot on top of
the bench (see figure a).

Step up by straightening your right knee (see
figure b). Once you’re on top of the bench, allow
your left foot to gently contact the bench to help
maintain your balance, then reverse the motion
by stepping down with your left foot. Bring your
right foot down to the floor and place your left leg
on top of the bench to repeat with the other leg.
Essentially, you’re stepping up and stepping down
with the same leg, then switching the working leg
(i.e., the stepping leg) on the ground—not when
you're on top of the bench.

Coaching Tips
• Lean your torso slightly forward throughout the exercise to keep most of your weight on the front
leg and make the exercise more knee friendly.

• Perform the exercise in a smooth, controlled fashion; avoid jerking your torso forward to complete
each rep.

• You can also perform this exercise using only body weight by placing your hands on your hips.

a b

a b

Page 361


Chapter 7
1. Dominguez, R., and R. Gadja. 1982. Total body training. New York: Scribner’s.
2. Nuzzo, J.L., et al. 2008. Trunk muscle activity during stability ball and free weight exercises.

Journal of Strength and Conditioning Research 22 (1): 95–102.
3. Martuscello, J.M., et al. 2013. Systematic review of core muscle activity during physical

fitness exercises. J Strength Cond Res. (6):1684-98.
4. Gottschall, J.S., J. Mills, and B. Hastings .2013. Integration core exercises elicit greater

muscle activation than isolation exercises.. J Strength Cond Res. 27(3):590-6.

Chapter 9
1. DeFreitas, J.M., et al. 2011. An examination of the time course of training-induced skeletal

muscle hypertrophy. European Journal of Applied Physiology 111 (11): 2785–90.
2. Seynnes, O.R., et al. 2007. Early skeletal muscle hypertrophy and architectural changes in

response to high-intensity resistance training. Journal of Applied Physiology 102 (1): 368–73.
3. Horwath, R., and L. Kravitz. 2008. Postactivation potentiation: A brief review. IDEA Fitness

Journal 5 (5): 21–23.

Page 362


Nick Tumminello is the owner of Performance Univer-
sity International, which provides strength training and
conditioning for athletes and educational programs for
trainers and coaches all over the world.

As an educator, Tumminello has become known as
the trainer of trainers. He has presented at international
fitness conferences in Norway, Iceland, China, and
Canada. He has been a featured presenter at conferences
held by such organizations as the IDEA Health & Fitness
Association, the National Strength and Conditioning
Association, and DCAC Fitness Conventions, along
with teaching staff trainings at fitness clubs throughout
the United States. Tumminello holds workshops and
mentorship programs in his hometown of Fort Lauder-

dale, Florida. He is the author of Strength Training for Fat Loss (Human Kinetics, 2014),
has produced more than 20 instructional DVDs, and is the coauthor of the National
Strength and Conditioning Association’s Program Design Essentials and Foundations of
Fitness Programming. Tumminello is also a continuing education course provider for
the American Council on Exercise, the National Academy of Sports Medicine, and the
National Strength and Conditioning Association.

Tumminello has been a fitness professional since 1998 and co-owned a private
training center in Baltimore, Maryland, from 2001 to 2011. He has worked with a
variety of exercise enthusiasts of all ages and fitness levels, including physique and
performance athletes from the amateur to the professional ranks. From 2002 to 2011,
Tumminello was the strength and conditioning coach for the Ground Control MMA
fight team and is a consultant and expert for clothing and equipment companies such
as Sorinex, Dynamax, Hylete, and Reebok.

Tumminello’s articles have appeared in more than 50 major health and fitness mag-
azines, including Men’s Health, Men’s Fitness, Oxygen, Muscle Mag, Fitness Rx, Sweat Rx,
Status, Train Hard Fight Easy, Fighters Only, and Fight! Tumminello is also a featured
contributor to several popular fitness training websites. He has been featured in two
New York Times best-selling exercise books, on the front page of Yahoo and YouTube,
and in the ACE Personal Trainer Manual. In 2015, Tumminello was inducted into the
Personal Trainer Hall of Fame.

Tumminello writes a popular fitness training blog at

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