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, Volume 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, Volume 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, Volume 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 such as 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
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
Continuous Tension or Full Range of Motion?
Manipulate Your Genetics Using Sets of 100 Reps
How to Improve Your Mind–Muscle Connection
Recovery: An Increasingly Limiting Factor
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
EXERCISES FOR THE MAIN MUSCLE GROUPS
Get Bigger Shoulders
Develop a Complete Back
Latissimus Dorsi Exercises
Do Not Neglect the Infraspinatus
Build Impressive Trapezius Muscles
Develop Strong Lumbar Muscles to Protect Your Back
Exercises for the Lumbar Region
Create Balance in Your Chest
Build Your Biceps Quickly
Attain More Developed Forearms
Develop Impressive Triceps
Take Steps Toward Massive Quadriceps
Bring Your Hamstrings up to Speed
Develop the Calves Evenly
Chisel Your Abdominal Muscles
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
ExcerptsHow Can You Strengthen A Weak Area?
How To Accelerate Recovery
How To Dominate Your Muscles By Segmenting Them