The Strength Training Anatomy Workout

Description

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.

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

Authors

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.