Bodybuilding Strategies

by El-Hewie, Mohamed F.

• ISBN13: 9781463799700
• ISBN10: 1463799705
• Format: Paperback
• Copyright: 2011-08-01
• Publisher: Createspace Independent Pub

Summary

The book introduces a prioritization scheme of choosing bodybuilding exercises during every training session with the main focus on BONE INTEGRITY and FUNCTIONAL BALANCE. Exercising every region in your body in every training session is a skill and art that you must master if you are serious about living long and healthy life. You can train every muscle every day, within reasonable training time, and at reasonable energy expenditure. Thinking spinal, thinking axial, and making your bone frame the focus of your physical activities will promote you soft tissues to thrive in a healthy system. Of those, your heart, lungs, and brain will thank you for your judicial planning of your resistance training routines. CHAPTER 1: THE MUSCULOSKELETAL SYSTEM1.1. THE SHORT CUT TO BUILD MUSCLES AND DEFORM YOUR BONE FRAME1.2. THE KEY TO BONE INTEGRITY AND FUNCTIONAL BALANCE1.3. THE SKELETON1.4. MAJOR SKELETAL MUSCLES1.5. ANTHROPOMETRY AND BIOMECHANICS1.6. MUSCULAR TORQUE DURING LIFTING1.7. KNEE EXTENSORS1.8. HIP FLEXION1.9. THE HIP ABDUCTORS1.10. THE HIP ADDUCTORS1.11. THE FEET BALANCERS1.12. TORSO EXTENSORS 1.13. THE SHOOTERS1.14. THE ARM PULLERS1.15. THE PRESSORS 1.16. THE HOOK MUSCLE1.17. THE ARM RAISERS AND DEPRESSORS1.18. MUSCULAR IMBALANCE 1.19. POWER BOOSTING MODALITIES CHAPTER 2: WARM-UP & STRETCHING2.1. INTRODUCTION2.2. TRAPEZIUS STRETCHING 2.3. ASYMMETRIC SPINAL STRETCHING2.4. SYMMETRIC SPINAL STRETCHING2.5. IMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTS2.6. STATIC, ASYMMETRIC PELVIC STRETCHING2.7. STATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLES 2.8. STATIC, ASYMMETRIC STRETCHING OF LEGS2.9. STRETCHING WITH LIGHT WEIGHTS CHAPTER 3: BODYBUILDING BASICS3.1. ESSENCE OF BODYBUILDING3.2. JUDGING CRITERIA3.3. BODYBUILDING DIET3.4. ANABOLIC STEROIDS3.5. MUSCULAR ACTIONS3.6. STRENGTHENING ELBOW FLEXORS3.7. STRENGTHENING ELBOW EXTENSORS 3.8. STRENGTHENING THE SHOULDERS3.9. SHOULDER ADDUCTION AND EXTENSION3.10. STRENGTHENING THE HIPS 3.11. HIP EXTENSION3.12. STRENGTHENING THE KNEES3.13. HIGHLIGHTS OF CHAPTER THREE CHAPTER 4: BUILDING THE FRAME: THE PRIMARY ZONE4.1. GOODMORNING BACK EXTENSION 4.2. STIFF-LEGGED DEADLIFT4.3. CLASSICAL DEADLIFT 4.4.1. BACK SQUAT 4.5. MILITARY CLEAN4.6. POWER CLEAN 4.7. HANG CLEAN 4.8. MILITARY SNATCH4.9. POWER SNATCH 4.10. BENT-OVER ROWS4.11. LEVER BENT-OVER ROW4.12. ABDOMINAL EXERCISES CHAPTER 5: BUILDING THE BRIDGES: THE SECONDARY ZONEPART I: SHOULDERS5.1. SHOULDER PRESS5.2. SHOULDER ELEVATION 5.3. SHOULDER EXTERNAL ROTATION5.4. FRONT RAISES 5.5. SHOULDER ABDUCTION PART II: CHEST5.6. BENCH PRESS 5.7. PARALLEL BAR DIPS5.8. SHOULDER FRONT ADDUCTION5.9. PULLOVER PART III: BACK5.10. LATISSIMUS DORSII EXERCISES5.11. BENT-OVER ROWS PART IV: HIPS5.12. HIP EXTENSION5.13. HIP FLEXION5.14. HIP ADDUCTION5.15. CABLE AND MACHINE HIP ADDUCTION5.16. HIP ABDUCTION5.17. KNEE EXTENSION5.18. KNEE FLEXION PART V: TORSO5.19. TORSO AND LOW BACK CHAPTER 6: BUILDING THE TERMINALS: THE TERTIARY ZONE6.1. BRACHIALIS MUSCLE 6.2. BICEPS BRACHII MUSCLE6.3. BICEPS BRACHII MUSCLE6.4. BRACHIORADIALIS MUSCLE6.5. WRIST AND FINGER EXTENSORS6.6. WRIST AND FINGER FLEXORS6.7. ANKLE FLEXION (DORSAL FLEXION)6.8. ANKLE EXTENSION (PLAN