Frederic Delavier and Michael Gundill, "The Strength Training Anatomy Workout"
Frederic Delavier and Michael Gundill, "The Strength Training Anatomy Workout"
Publisher: Human Kinetics | 2011 | ISBN: 1450400957 | English | PDF | 256 pages | 32.9 Mb
Publisher: Human Kinetics | 2011 | ISBN: 1450400957 | English | PDF | 256 pages | 32.9 Mb
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.
Part I: Develop Your Bodybuilding Program
Equipment
Diversify Resistance for Maximum Effectiveness
How a Muscle Gains Strength
Mechanisms of Muscle Enlargement
How Muscles Increase Their Endurance
Contraindications to Bodybuilding
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 II: Exercises
Strengthen Your Arms
Bigger Shoulders
Sculpt Your Chest
Strengthen Your Neck
Sculpt Your Back
Strengthen Your Thighs
Strengthen Your Legs
Firm Up Your Glutes
Flexibility in the Rotator Muscles of the Hip
Sculpt Your Core
Exercises for the Diaphragm and Respiratory Muscles
Part III: Programming
1. Men's Strength
2. Women's Strength
3. Sport-Specific Training
Equipment
Diversify Resistance for Maximum Effectiveness
How a Muscle Gains Strength
Mechanisms of Muscle Enlargement
How Muscles Increase Their Endurance
Contraindications to Bodybuilding
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 II: Exercises
Strengthen Your Arms
Bigger Shoulders
Sculpt Your Chest
Strengthen Your Neck
Sculpt Your Back
Strengthen Your Thighs
Strengthen Your Legs
Firm Up Your Glutes
Flexibility in the Rotator Muscles of the Hip
Sculpt Your Core
Exercises for the Diaphragm and Respiratory Muscles
Part III: Programming
1. Men's Strength
2. Women's Strength
3. Sport-Specific Training
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.
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.
Frederic Delavier and Michael Gundill, "The Strength Training Anatomy Workout"
