The Strength Training Anatomy Workout

( 4 )

Overview

Over one million readers have turned to Strength Training Anatomy for strength training’s most effective exercises. Now put those exercises to work for you with The Strength Training Anatomy Workout.

The Strength Training Anatomy Workout is your guide to creating the body and the results you want. Strengthen arms and legs; increase muscle mass; sculpt chest, back, and core; firm glutes; increase hip flexibility . . . it’s all here, and all in ...

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Overview

Over one million readers have turned to Strength Training Anatomy for strength training’s most effective exercises. Now put those exercises to work for you with The Strength Training Anatomy Workout.

The Strength Training Anatomy Workout is your guide to creating the body and the results you want. Strengthen arms and legs; increase muscle mass; sculpt chest, back, and core; firm glutes; increase hip flexibility . . . it’s all here, and all in the stunning detail that only Frédéric Delavier can provide!

Over 150 full-color illustrations allow you to get inside more than 200 exercises and 50 workouts to see how muscles interact with surrounding joints and skeletal structures. You’ll also discover how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.

The Strength Training Anatomy Workout includes proven programming for strength, power, bodybuilding, and toning that can be used in a gym or at home. You’ll find targeted conditioning routines for optimal performance in more than 30 sports, including basketball, football, soccer, track and field, and golf.

Former editor in chief of PowerMag in France, author and illustrator Frédéric Delavier is a journalist for Le Monde du Muscle and a contributor to Men’s Health Germany and several other strength publications. His previous publication, Strength Training Anatomy, has sold more than one million copies.

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Product Details

  • ISBN-13: 9781450400954
  • Publisher: Human Kinetics Publishers
  • Publication date: 3/22/2011
  • Pages: 256
  • Sales rank: 190,732
  • Product dimensions: 7.60 (w) x 9.90 (h) x 0.80 (d)

Meet the Author

Frédéric Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.

The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength Training Anatomy and Women’s Strength Training Anatomy.

Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.

Michael Gundill, MBA, has written 13 books on strength training, sport nutrition, and health. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines around the world, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.

Gundill started weightlifting in 1983 in order to improve his rowing performances. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.

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Table of Contents

Introduction: Advantages of Working Out at Home 4

Practical Aspects of Exercising at Home 4

Why Working Out at Home Is the Right Choice 5

Part 1 Develop Your Strength Training Program 7

Equipment 8

Diversify Resistance for Maximum Effectiveness 9

How a Muscle Gains Strength 14

Mechanisms of Muscle Enlargement 15

How Muscles Increase Their Endurance 16

Contraindications to Strength Training 17

Clearly Define Your Objectives 17

Quantify Your Objectives 17

20 Steps to Developing Your Program 18

Rates of Progress 35

Role of Diet 36

Warm-Up Techniques 36

Cool-Down (Return to Calm) 37

Keep a Workout Notebook 39

Analyze Your Workouts 39

Using Video 40

Techniques for Increasing Intensity 41

Inroad Theory 41

Theory of Absolute Strength 42

Train to Muscle Failure? 42

Beyond Failure 43

Cheat Repetitions 43

Forced Repetitions 44

Tapering 44

Rest Break 45

Negatives 46

Stop-and-Go 48

Burn 49

Continuous Tension 49

Unilateral Training 50

Supersets 51

Circuits 55

How Should You Breathe While Exercising? 56

Part 2 Exercises 59

Strengthen Your Arms 60

Biceps 60

Triceps 75

Forearms 88

Develop Bigger Shoulders 92

Infraspinatus 108

Sculpt Your Chest 112

Strengthen Your Neck 126

Sculpt Your Back 130

Latissimus Dorsi 130

Trapezius 138

Lumbar Muscles 142

Strengthen Your Thighs 148

Quadriceps 148

Adductors 164

Strengthen Your Legs 170

Hamstrings 170

Calves 177

Firm Up Your Glutes 186

Gain Flexibility in the Rotator Muscles of the Hips 200

Sculpt Your Abdominals 202

Obliques 212

Exercises for the Diaphragm and Respiratory Muscles 217

Part 3 Programming 221

1 Men's Strength 222

2 Women's Strength 233

3 Sport-Specific Training 236

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Customer Reviews

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Sort by: Showing 1 – 3 of 4 Customer Reviews
  • Anonymous

    Posted January 29, 2013

    Great book for beginners who want to start a dumbell weight lift

    Great book for beginners who want to start a dumbell weight lifting routine at home. It even has programs laid out in the back for strength training for specific sports such as soccer, boxing, and swimming, as well as others.

    2 out of 2 people found this review helpful.

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  • Anonymous

    Posted December 6, 2011

    Great for Beginners and Pro alike!

    Great reference book!

    2 out of 2 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted November 7, 2011

    No text was provided for this review.

Sort by: Showing 1 – 3 of 4 Customer Reviews

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