Strength Training Anatomy Workout

by Delavier, Frederic; Gundill, Michael

• ISBN13: 9781450400954
• ISBN10: 1450400957
• Format: Paperback
• Copyright: 2011-03-15
• Publisher: Human Kinetics

Summary

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. 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. You'll find targeted conditioning routines for optimal performance in more than 30 sports, including basketball, football, soccer, track and field, and golf.

Author Biography

Former editor in chief of PowerMag in France, author and illustrator Frdric Delavier is a journalist for Le Monde du Muscle and a contributor to Men's Health Germany and several other strength training publications. His previous publication, Strength Training Anatomy, has sold more than one million copies.

Table of Contents

Introduction: Advantages of Working Out at Home	p. 4
Practical Aspects of Exercising at Home	p. 4
Why Working Out at Home Is the Right Choice	p. 5
Develop Your Strength Training Program	p. 7
Equipment	p. 8
Diversify Resistance for Maximum Effectiveness	p. 9
How a Muscle Gains Strength	p. 14
Mechanisms of Muscle Enlargement	p. 15
How Muscles Increase Their Endurance	p. 16
Contraindications to Strength Training	p. 17
Clearly Define Your Objectives	p. 17
Quantify Your Objectives	p. 17
20 Steps to Developing Your Program	p. 18
Rates of Progress	p. 35
Role of Diet	p. 36
Warm-Up Techniques	p. 36
Cool-Down (Return to Calm)	p. 37
Keep a Workout Notebook	p. 39
Analyze Your Workouts	p. 39
Using Video	p. 40
Techniques for Increasing Intensity	p. 41
Inroad Theory	p. 41
Theory of Absolute Strength	p. 42
Train to Muscle Failure?	p. 42
Beyond Failure	p. 43
Cheat Repetitions	p. 43
Forced Repetitions	p. 44
Tapering	p. 44
Rest Break	p. 45
Negatives	p. 46
Stop-and-Go	p. 48
Burn	p. 49
Continuous Tension	p. 49
Unilateral Training	p. 50
Supersets	p. 51
Circuits	p. 55
How Should You Breathe While Exercising?	p. 56
Exercises	p. 59
Strengthen Your Arms	p. 60
Biceps	p. 60
Triceps	p. 75
Forearms	p. 88
Develop Bigger Shoulders	p. 92
Infraspinatus	p. 108
Sculpt Your Chest	p. 112
Strengthen Your Neck	p. 126
Sculpt Your Back	p. 130
Latissimus Dorsi	p. 130
Trapezius	p. 138
Lumbar Muscles	p. 142
Strengthen Your Thighs	p. 148
Quadriceps	p. 148
Adductors	p. 164
Strengthen Your Legs	p. 170
Hamstrings	p. 170
Calves	p. 177
Firm Up Your Glutes	p. 186
Gain Flexibility in the Rotator Muscles of the Hips	p. 200
Sculpt Your Abdominals	p. 202
Obliques	p. 212
Exercises for the Diaphragm and Respiratory Muscles	p. 217
Programming	p. 221
Men's Strength	p. 222
Women's Strength	p. 233
Sport-Specific Training	p. 236
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