



Excerpts



Advantages of working out at home Going to the gym can be tedious. You have to get dressed, drive to the gym, and change into your workout clothes. Read More > Learn how muscles build up strength The bigger a muscle is, the stronger it will be. However, you probably know of someone who is very strong but does not have large muscles. Read More > Keeping a notebook is key to workout success You should organize this notebook so that each day of training corresponds to a section of the notebook. Read More >











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The Strength Training Anatomy Workout

Starting Strength with Bodyweight Training and Minimal Equipment

Michael Gundill

By Frederic Delavier Short Description From the author of the best-selling book Strength Training Anatomy (over 1 million copies sold) comes The StrengthTraining Anatomy Workout. Highlighted by Delavier’s trademark illustrations and hundreds of full-color photos, this supplement offers 200-plus exercises and 50 programs for strength, power, sport performance, shaping, and toning. © 2011

Paper Book 256 pages ISBN-13: 9781450400954 Request Exam Copy View Ancillaries

Description Author Reviews Multimedia Product 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 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 LeMondeduMuscle 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.





