How do you select the exercises that will work best for you?
In this book, we have carefully selected the most effective exercises for the arms. However, they might not all work well for you. Indeed, morphologies differ from person to person. There are tall people and short people as well as arms and forearms of various sizes.
Best-selling author Frédéric Delavier brings his singular style to a
resource designed to help serious weightlifters increase mass,
definition, and strength in their biceps, triceps, and forearms. Delavier’s
Anatomy for Bigger, Stronger Arms is filled with over 330 full-color
photos and 130 distinctive illustrations that highlight more than 100
Delavier’s Anatomy for Bigger, Stronger Arms is your guide to the massive biceps, triceps, and forearms you’ve always wanted.
Over 330 full-color photos and 130 anatomical illustrations allow you to go inside more than 100 exercises to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can isolate specific muscles to help you achieve targeted results. It’s like having an X-ray of each exercise!
Delavier’s Anatomy for Bigger, Stronger Arms includes over 30 proven programs for strength, size, and sport performance. You’ll also learn the most effective exercises for your goals; how to determine weight, repetition, and frequency; how to prevent tendinitis, muscle tears, and forearm and wrist pain; and strategies for varying your routine to ensure constant gains and optimal results.
Whether you’re looking to quickly increase the size of your biceps or correct imbalances between the heads of your triceps, Delavier’s Anatomy for Bigger, Stronger Arms provides serious training for serious results. It’s all here and in all the stunning detail that only Frédéric Delavier can provide!
The 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 publications, Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2 million copies.
Introduction Part 1
What You Need to Know Before You Begin
1. Develop Your Program
20 Steps to Developing Your Arm Workout Program
1. How should you define your goals?
2. How many arm workouts should you do each week?
3. Which days should you work out?
4. Should you work the biceps and triceps separately?
5. What time of day should you work out?
6. How many sets of arm exercises should you do for each muscle?
7. How should you adjust the volume of work?
8. How many exercises should you do during each workout?
9. When should you change exercises?
10. How many repetitions should you do in each set?
11. How quickly should you do repetitions?
12. How do you adjust the range of motion in an exercise?
13. How long should a workout last?
14. How much rest time should you take between sets?
15. How do you determine the most appropriate weight for each exercise?
16. When should you increase the weight?
17. How much rest time should you take between exercises?
18. How do you select exercises based on your anatomomorphology?
19. When should you change your program?
20. Should you take a vacation?
Keep a Workout Notebook
Rate of Progress
Techniques for Increasing Intensity
Volume or Intensity?
Theory of Absolute Strength: A Good Beginning Strategy
Inroad Theory: An Advanced Technique
Summary of These Two Theories
Should You Train to Muscle Failure?
How Should You Breathe During a Workout?
2. Build Your Arms Quickly!
Secrets of Biceps Anatomy
Roles of the Biceps
The Secret to Huge Biceps
Hand Position Affects the Strength of the Biceps
Hand Position Affects the Strength of the Brachioradialis
Let’s Talk About Size
A Muscle’s Length–Tension Relationship: The Key to Strength Secrets of Triceps Anatomy
Roles of the Triceps
The Secret to Huge Triceps Secrets of Forearm Anatomy
Roles of the Forearms
Practical Observations: The Forearm, a Muscle of Extremes
Weak Areas and Pathologies
1. Understanding Weak Areas
Four Obstacles to Developing the Biceps
Imbalance Between the Long and Short Heads
Small Brachialis Two Obstacles to Developing the Triceps
Imbalance Between the Heads Five Obstacles to Developing the Forearms
Forearms Are Too Small
Forearms Are Too Large
Imbalances Between Flexor and Extensor Muscles
2. Strengthening Weak Areas
Strategies for Developing the Biceps
Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It!
Anatamomorphological Dilemma: Should You Straighten Your Arms During Curls?
Are You a Hypersupinator or a Hyperpronator?
Adapting Exercises to Your Morphology
Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?
If Classic Curls Don’t Produce the Results You Expect Strategies for Developing the Triceps
Learn to Feel the Triceps Well
Strategies for Correcting Imbalances Between the Heads
Is a Fixed or Rotating Schedule Best? Strategies for Developing the Forearms
Get Bigger Forearms
Develop the Brachioradialis
Correct Imbalances in the Forearms
Strengthen Your Grip
Prevent Your Forearms From Interfering With Your Biceps Training
3. Preventing Pathologies
Understanding Biceps Pathologies
Causes of Pain in the Biceps
1. Vulnerability of the Tendon of the Long Head of the Biceps
2. Three Types of Biceps Tears
3. Focus on Problems With the Labrum Understanding Triceps and Elbow Pathologies
1. Understanding Elbow Pain
2. Types of Triceps Tears Understanding Forearm and Wrist Pathologies
Factors That Predispose You to Forearm Pain
Tendinitis in Muscles Attaching to the Epicondyles
Prevent Pain in the Forearms and Wrists
Goals of a Strength Training Program for Preventing Wrist Injuries
1. Beginning Exercises
You Do Not Need Much Equipment to Work Your Arms at Home
Elastic Bands Exercises for the Biceps
Biceps Stretch Exercises for the Triceps
Seated or Standing Triceps Extension With Dumbbells
Lying Triceps Extension With Dumbbells
Triceps Stretch Exercises for the Forearms
2. Advanced Exercises
Advanced Exercises for the Biceps
Supinated Curl With a Machine
Cable Stretch Curl
Preacher Curl With a Scott Curl Bench
Brachialis Curl Advanced Exercises for the Triceps
Narrow-Grip Bench Press
Lying Triceps Extension With a Bar or Machine
Seated or Standing Triceps Extension With a Bar or Machine
Cable Push-Down Advanced Exercises for the Forearms
Hanging From a Pull-Up Bar
Squeezing a Hand Grip
Wrist Roller and Power-Flexor
Pronosupination With a Bar
Arm Workout Programs
Home-Based Programs Using Little Equipment
Advanced Programs Programs for the Gym
Advanced Programs Strength Training Programs Designed for Your Sport
Rugby, Football, and Team Contact Sports
Basketball, Volleyball, and Handball
Track and Field Throwing Events
Kayaking and Sailing
Powerlifting Program for the Bench Press
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, Women’s Strength Training
Anatomy, The Strength Training Anatomy Workout, The Strength Training
Anatomy Workout II, Delavier's Core Training Anatomy, and Delavier's
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 has written 13 books on strength training, sport
nutrition, and health. He coauthored The Strength Training Anatomy
Workout, The Strength Training Anatomy Workout II, Delavier's Core
Training Anatomy, and Delavier's Stretching Anatomy. His
books have been translated into multiple languages, and he has written
over 500 articles for bodybuilding and fitness magazines worldwide,
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
performance. 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.