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Strength Training Anatomy Workout II, The

Strength Training Anatomy Workout II, The

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    Book

    The anatomy of strength, size, and definition!

    Over 1 million readers have turned to Strength Training Anatomy for the most effective exercises in strength training. Now put those exercises to work for you with The Strength Training Anatomy Workout II.

    Over 500 full-color photos and 485 full-color illustrations allow you to go inside 60 exercises, 19 stretches, and 9 programmed workouts to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can affect muscle recruitment, the underlying structures, and ultimately the results.

    The Strength Training Anatomy Workout II is your guide to serious muscle development. Inside you’ll learn the best exercises for building up and strengthening each muscle; how to determine weights, repetitions, and frequency; and strategies for accelerating recovery.

    The Strength Training Anatomy Workout II includes proven programming for adding lean muscle mass, improving strength, and increasing power. Targeted workouts allow you to focus on specific muscle groups such as the chest, biceps, triceps, quads, and core. It’s all here and in all the stunning detail that only Frédéric Delavier can provide!

    The 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 1 million copies.

    Table of Contents

    Introduction

    PART 1
    NEW GOALS TO HELP YOU KEEP GROWING

    Five Factors That Stimulate Muscle Growth
    Free Weights or Machines: How to Make the Right Choice
    Compound or Isolation Exercises?
    How Can You Strengthen a Weak Area?
    Changing Motor Behavior
    Advanced Techniques for Increasing the Intensity
    TNT for Explosive Muscle Growth
    Adjusting the Speed of Your Repetitions
    The Best Bodybuilders Train Explosively
    A Physiological Dilemma: Should You Slow Down the Negative Phase?
    When the Negative Phase Is Not Accentuated
    Potentiation
    Continuous Tension or Full Range of Motion?
    Burn
    Manipulate Your Genetics Using Sets of 100 Reps
    How to Improve Your Mind–Muscle Connection
    Recovery: An Increasingly Limiting Factor
    Muscle Soreness
    Learn to Manage Your Ability to Recover
    Strategies to Accelerate Recovery
    Segmenting Muscles So You Can Dominate Them
    Dealing With Injuries
    Optimizing Your Strength by Holding Your Breath
    Paying Attention to Head Position
    Protective Equipment

    PART 2
    EXERCISES FOR THE MAIN MUSCLE GROUPS

    Get Bigger Shoulders
    Shoulder Exercises
    Develop a Complete Back
    Back Exercises
    Latissimus Dorsi Exercises
    Do Not Neglect the Infraspinatus
    Infraspinatus Exercises
    Build Impressive Trapezius Muscles
    Trapezius Exercises
    Develop Strong Lumbar Muscles to Protect Your Back
    Exercises for the Lumbar Region
    Create Balance in Your Chest
    Chest Exercises
    Build Your Biceps Quickly
    Biceps Exercises
    Attain More Developed Forearms
    Forearm Exercises
    Develop Impressive Triceps
    Triceps Exercises
    Take Steps Toward Massive Quadriceps
    Quadriceps Exercises
    Bring Your Hamstrings up to Speed
    Hamstring Exercises
    Develop the Calves Evenly
    Calf Exercises
    Chisel Your Abdominal Muscles
    Abdominal Exercises

    PART 3
    WORKOUT PROGRAMS

    Beginner Program for Putting on Muscle Quickly—2 Days per Week
    Beginner Program for Putting on Muscle Quickly—3 Days per Week
    Advanced Program—4 Days per Week
    Advanced Program—5 Days per Week
    Programs for Building Up Weak Areas

    About the Author

    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 worldwide, 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.