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.
Contents
Introduction:
Advantages of Working Out at Home
Practical Aspects of Exercising at Home
Why Working Out at Home Is the Right Choice
Part 1:
Develop Your Weight Training Program
Equipment
Diversify Resistance for Maximum Effectiveness
How a Muscle Gains Strength
Mechanisms of Muscle Enlargement
How Muscles Increase Their Endurance
Contraindications to Weight Training
Clearly Define Your Objectives
Quantify Your Objectives
20 Steps to Developing Your Program
Rates of Progress
Role of Diet
Warm-Up Techniques
Cool-Down (Return to Calm)
Keep a Workout Notebook
Analyze Your Workouts
Using Video
Techniques for Increasing Intensity
Inroad Theory
Theory of Absolute Strength
Train to Muscle Failure?
Beyond Failure
Cheat Repetitions
Forced Repetitions
Tapering
Rest Break
Negatives
Stop-and-Go
Burn
Continuous Tension
Unilateral Training
Supersets
Circuits
How Should You Breathe While Exercising?
Part 2:
Exercises
Strengthen Your Arms
Biceps
Triceps
Forearms
Develop Bigger Shoulders
Infraspinatus
Sculpt Your Chest
Strengthen Your Neck
Sculpt Your Back
Latissimus Dorsi
Trapezius
Lumbar Muscles
Strengthen Your Thighs
Quadriceps
Adductors
Strengthen Your Legs
Hamstrings
Calves
Firm Up Your Glutes
Gain Flexibility in the Rotator Muscles of the Hips
Sculpt Your Abdominals
Obliques
Exercises for the Diaphragm and Respiratory Muscles
Part 3:
Programming
1. Men’s Strength
2. Women’s Strength
3. Sport-Specific Training
