The anatomy of strength, size, and definition!
Over 1 million readers have turned to Strength Training Anatomy for the most effective exercises in strength training. Now put those exercises to work for you with The Strength Training Anatomy Workout II.
Over 500 full-color photos and 485 full-color illustrations allow you to go inside 60 exercises, 19 stretches, and 9 programmed workouts to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.
The Strength Training Anatomy Workout II is your guide to serious muscle development. Inside you’ll learn the best exercises for building up and strengthening each muscle; how to determine weights, repetitions, and frequency; and strategies for accelerating recovery.
The Strength Training Anatomy Workout II includes proven programming for adding lean muscle mass, improving strength, and increasing power. Targeted workouts allow you to focus on specific muscle groups such as the chest, biceps, triceps, quads, and core. 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 publication, Strength Training Anatomy, has sold more than 1 million copies.
Introduction
PART 1
NEW GOALS TO HELP YOU KEEP GROWING
Five Factors That Stimulate Muscle Growth
Free Weights or Machines: How to Make the Right Choice
Compound or Isolation Exercises?
How Can You Strengthen a Weak Area?
Changing Motor Behavior
Advanced Techniques for Increasing the Intensity
TNT for Explosive Muscle Growth
Adjusting the Speed of Your Repetitions
The Best Bodybuilders Train Explosively
A Physiological Dilemma: Should You Slow Down the Negative Phase?
When the Negative Phase Is Not Accentuated
Potentiation
Continuous Tension or Full Range of Motion?
Burn
Manipulate Your Genetics Using Sets of 100 Reps
How to Improve Your Mind–Muscle Connection
Recovery: An Increasingly Limiting Factor
Muscle Soreness
Learn to Manage Your Ability to Recover
Strategies to Accelerate Recovery
Segmenting Muscles So You Can Dominate Them
Dealing With Injuries
Optimizing Your Strength by Holding Your Breath
Paying Attention to Head Position
Protective Equipment
PART 2
EXERCISES FOR THE MAIN MUSCLE GROUPS
Get Bigger Shoulders
Shoulder Exercises
Develop a Complete Back
Back Exercises
Latissimus Dorsi Exercises
Do Not Neglect the Infraspinatus
Infraspinatus Exercises
Build Impressive Trapezius Muscles
Trapezius Exercises
Develop Strong Lumbar Muscles to Protect Your Back
Exercises for the Lumbar Region
Create Balance in Your Chest
Chest Exercises
Build Your Biceps Quickly
Biceps Exercises
Attain More Developed Forearms
Forearm Exercises
Develop Impressive Triceps
Triceps Exercises
Take Steps Toward Massive Quadriceps
Quadriceps Exercises
Bring Your Hamstrings up to Speed
Hamstring Exercises
Develop the Calves Evenly
Calf Exercises
Chisel Your Abdominal Muscles
Abdominal Exercises
PART 3
WORKOUT PROGRAMS
Beginner Program for Putting on Muscle Quickly—2 Days per Week
Beginner Program for Putting on Muscle Quickly—3 Days per Week
Advanced Program—4 Days per Week
Advanced Program—5 Days per Week
Programs for Building Up Weak Areas
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 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 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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