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Weight Training By Design: Customize Your Own Fitness and Weight Loss Program Using the Revolutionary BAM Superset System Paperback – October 5, 2005

by Dale Greenwald (Author), Erik Miller (Author)

3.7 9 ratings

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An efficient, balanced system that maximizes Weight training workout results—no matter what your level

Weight Training by Design is the first introduction to a groundbreaking new weight-training program. Whether you’re a beginner or have years of experience, the BAM Superset™ system (Balanced Antagonistic Muscles) is a technique that works opposing muscle groups to save time, prevent injury, and build strength faster. In addition to explanations of correct exercise techniques, this book provides essential information on cardiovascular training, diet, rest, stretching, and posture.

“I believe this book will become a common staple in all fitness and weight room facilities.” —Eric McCarty, M.D., Chief, Sports Medicine & Shoulder Surgery, University of Colorado School of Medicine, Head Team Physician, University of Colorado

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About the Author

Dale Greenwald is an exercise physiologist and certified strength and conditioning specialist. Erik Miller is a certified personal trainer with a strong background in human anatomy. Both authors live and train in Boulder, Colorado.

Product details

Publisher ‏ : ‎ McGraw-Hill; 1st edition (October 5, 2005)
Language ‏ : ‎ English
Paperback ‏ : ‎ 272 pages
ISBN-10 ‏ : ‎ 0071458883
ISBN-13 ‏ : ‎ 978-0071458887
Item Weight ‏ : ‎ 1 pounds
Dimensions ‏ : ‎ 7.5 x 0.5 x 8.5 inches

Best Sellers Rank: #11,751,739 in Books (See Top 100 in Books)
- #8,549 in Weight Training (Books)
- #35,605 in Deals in Books

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3.7 9 ratings

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3.7 out of 5

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Carl Hofmann

Clear, helpful, and practical

Reviewed in the United States on July 11, 2006

Verified Purchase

This is a book meant to be taken to the gym. It's clearly detailed, helpfully photographed, and explained in a way that novices and more advanced fitness enthusiasts can use it with great benefit. I haven't found a book of its kind that is so comprehensive and practical. The exercises, especially the Balanced Antagonistic Muscle approach, make for a safe, speedy, and fun workout. I recommend it unconditionally.

6 people found this helpful

Helpful

imre veres

Please, think before you by

Reviewed in the United States on May 19, 2008

Verified Purchase

I realy do not understand how this book could be 5 star. Most of the exercises are done on machine, mostly Cybex.
So it is definitely not for home users.
Most of the exercises are isolation exercises. So, not for beginners, who should start with compound.
There is no explanations about how to breath, and for beginner it can hurt the health very badly.
So, maybe this book is for beginner who is going to gym with personal trainer who can give the explanation how to breath. But if you have a certified personal trainer, why you need this book?
Revolutionary concept? : ) Do not be funny! About that, you can find tones of more usefull materials.
I gave 1 star for "things to avoid" in exercises description, that is the best point in this book. Otherwise 0.

Reviewed in the United States on January 30, 2024

Can't recommend enough!

Helpful

K. R. Holcomb

Weight training guide is comprehensive and clear

Reviewed in the United States on February 6, 2006

I think Weight Training by Design is a very comprehensive, clear and logical training method. The BAM superset system will get you pumped. The workout is nice because it's both quick and effective. The book is much more specific than other weight training guides I've seen, and covers a variety of levels of difficulty and intensity. It works for me because I like to have a few routines I can do depending on my fitness level and what I'm trying to accomplish. The authors give very detailed information and recommendations about diet as well. Not just what to eat, but when. This would be a great book to have if you've just starting weight training, or if you're been training but really want to take it to the next level.

11 people found this helpful

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K. Jacobs

No revolution just uninspired rehashing

Reviewed in the United States on July 9, 2006

Liked the reviews I read here about this book. After purchasing and reading the book, the reviews are truley misleading. Content which is meager has little explanation for nearly any exercise suggested. BAM is better used by Emeril then in this book.

Fancy topics like "Posture and Ergonomics" once I read it, are nothing more then superficial observations. Telling me how to stand and sit are not training techniques.

The chapter on abs has 6 exercises with 2 being used twice one on a bench and one on the floor counting for 4 of the 6.

Sadly the reviews sucked for this book. If I had flipped thru the book for just a few seconds I would have passed without a moments hesitation, instead I wasted a few bucks and some time confirming how feeble the book was.

2 people found this helpful

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Linda H. Levy

exceptionally clear and useful method...gets one on the right track

Reviewed in the United States on July 11, 2006

I have tried working out with many trainers as I need the development of bone density and yet have joint problems, little cartilage, and low bone density, all necessitating great care. Without exception, every trainer before Dale hurt me. I have been working out with Dale's method, under his guidance, for over five years. I have never gotten injured and according to bone scans, my density has improved over these years. This book is a welcome addition to the body of weight training material available. It is clear and concise and allows one to develop strength and bone density (as well as sculpting the body...an added benefit!) without injury through a proven method. Now everyone can take advantage of Dale's expertise through the system he has developed and committed to writing in this book wherever they live, without fear of injury.

4 people found this helpful

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Gerald A. Brooks

Weight Training by Design -- for Structural Integrity

Reviewed in the United States on July 17, 2006

Few people make posture the top priority until they get an injury. I had fatigued my way into a shoulder impingement, not knowing how to position the shoulders, chest, back, abs and hips to avoid compromise and strain. Luckily I met Dale, had some sessions, bought the book. I do the "daily dozen" and about half of the exercises, which is plenty. My brain relates to the strict instructive photos. One reviewer wanted more details, but if you look closely the pictures give very definite examples. The workout is first rate if you do it right. Which builds recovery and success.

3 people found this helpful

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William Rizzio

A "must" read for people on the go!

Reviewed in the United States on July 16, 2006

I found Weight Training By Design to be an extremely user-friendly manual for strength-training with both free weights and weight machines. Given my tight daily schedule, I used the sample workout plans to tailor a conditioning program to accomplish my specific goals, while employing the BAM superset system to work muscle groups in an efficient manner. Those seeking various levels of physical fitness (from beginners to seasoned athletes) will benefit from the sound principles contained in this book. And this book is a definite must for people on the go who want a comprehensive daily workout, but cannot spend hours in a gym.

2 people found this helpful

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