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Delavier's Anatomy for Bigger, Stronger Arms New edition [Paperback / softback]

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  • Format: Paperback / softback, 176 pages, height x width: 254x178 mm, weight: 680 g
  • Series: Anatomy
  • Pub. Date: 21-Sep-2012
  • Publisher: Human Kinetics
  • ISBN-10: 1450440215
  • ISBN-13: 9781450440219
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  • Price: 29,00 €
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Delavier's Anatomy for Bigger, Stronger Arms New editionLarger Image
  • Format: Paperback / softback, 176 pages, height x width: 254x178 mm, weight: 680 g
  • Series: Anatomy
  • Pub. Date: 21-Sep-2012
  • Publisher: Human Kinetics
  • ISBN-10: 1450440215
  • ISBN-13: 9781450440219
Other books in subject:
Permanent link: https://www.kriso.lv/db/9781450440219.html
Keywords:
Delavier's Anatomy for Bigger, Stronger Arms is your guide to the massive biceps, triceps, and forearms you've always wanted.

Over 330 full-color photos and 130 anatomical illustrations allow you to go inside more than 100 exercises to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can isolate specific muscles to help you achieve targeted results. It's like having an X-ray of each exercise!

Delavier's Anatomy for Bigger, Stronger Arms includes over 30 proven programs for strength, size, and sport performance. You'll also learn the most effective exercises for your goals; how to determine weight, repetition, and frequency; how to prevent tendinitis, muscle tears, and forearm and wrist pain; and strategies for varying your routine to ensure constant gains and optimal results.

Whether you're looking to quickly increase the size of your biceps or correct imbalances between the heads of your triceps, Delavier's Anatomy for Bigger, Stronger Arms provides serious training for serious results. 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 publications, Strength Training Anatomy and Women's Strength Training Anatomy, have sold more than 2 million copies.
Introduction 9(2)
PART 1 What You Need to Know Before You Begin
11(35)
1 Develop Your Program
12(26)
20 Steps to Developing Your Arm Workout Program
12(1)
1 How should you define your goals?
12(1)
2 How many arm workouts should you do each week?
12(1)
3 Which days should you work out?
13(1)
4 Should you work the biceps and triceps separately?
13(1)
5 What time of day should you work out?
13(1)
6 How many sets of arm exercises should you do for each muscle?
14(1)
7 How should you adjust the volume of work?
14(1)
8 How many exercises should you do during each workout?
15(1)
9 When should you change exercises?
16(1)
10 How many repetitions should you do In each set?
16(2)
11 How quickly should you do repetitions?
18(1)
12 How do you adjust the range of motion in an exercise?
19(1)
13 How long should a workout last?
19(1)
14 How much rest time should you take between sets?
20(1)
15 How do you determine the most appropriate weight for each exercise?
21(2)
16 When should you increase the weight?
23(1)
17 How much rest time should you take between exercises?
23(1)
18 How do you select the exercises that will work best for you?
24(1)
19 When should you change your program?
25(1)
20 Should you take a vacation?
25(3)
Keep a Workout Notebook
26(1)
Rate of Progress
27(1)
Techniques for Increasing Intensity
28(10)
Volume or Intensity?
28(1)
Theory of Absolute Strength: A Good Beginning Strategy
28(1)
Inroad Theory: An Advanced Technique
29(1)
Summary of These Two Theories
29(1)
Synchronizing Cycles
30(1)
Should You Train to Muscle Failure?
30(1)
Beyond Failure
30(4)
Stop-and-Go
34(1)
Burn
34(1)
Continuous Tension
34(1)
Unilateral Training
34(1)
Supersets
35(1)
Circuits
36(1)
How Should You Breathe During a Workout?
37(1)
2 Build Your Arms
38(8)
Secrets of Biceps Anatomy
38(3)
Anatomical Considerations
38(1)
Roles of the Biceps
38(1)
The Secret to Huge Biceps
39(1)
Hand Position Affects the Strength of the Biceps
39(1)
Hand Position Affects the Strength of the Brachioradialis
40(1)
Let's Talk About Size
40(1)
A Muscle's Length-Tension Relationship: The Key to Strength
40(1)
Secrets of Triceps Anatomy
41(2)
Anatomical Considerations
41(1)
Roles of the Triceps
41(1)
The Secret to Huge Triceps
42(1)
Secrets of Forearm Anatomy
43(3)
Anatomical Considerations
43(1)
Roles of the Forearms
43(1)
Practical Observations: The Forearm, a Muscle of Extremes
43(3)
PART 2 Weak Areas and Pathologies
1 Understanding Weak Areas
46(3)
Four Obstacles to Developing the Biceps
46(1)
Small Biceps
46(1)
Short Biceps
46(1)
Imbalance Between the Long and Short Heads
46(1)
Small Brachialis
46(1)
Two Obstacles to Developing the Triceps
47(1)
Small Triceps
47(1)
Imbalance Between the Heads
47(1)
Five Obstacles to Developing the Forearms
48(1)
Forearms Are Too Small
48(1)
Forearms Are Too Large
48(1)
Small Brachioradialis
48(1)
Imbalances Between Flexor and Extensor Muscles
48(1)
Weak Hands
48(1)
2 Strengthening Weak Areas
49(14)
Strategies for Developing the Biceps
49(7)
Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It
49(2)
Morphological Dilemma: Should You Straighten Your Arms During Curls?
51(2)
Are You a Hypersupinator or a Hyperpronator?
53(1)
Adapting Exercises to Your Morphology
54(1)
Biomeehanical Dilemma: Are Curls a Compound Exercise for the Biceps?
54(1)
If Classic Curls Don't Produce the Results You Expect
55(1)
Strategies for Developing the Triceps
56(4)
Learn to Feel the Triceps
56(1)
Strategies for Correcting Imbalances Between the Heads
57(2)
Is a Fixed or Rotating Schedule Best?
59(1)
Strategies for Developing the Forearms
60(3)
Get Bigger Forearms
60(1)
Develop the Brachioradialis
60(1)
Correct Imbalances in the Forearms
61(1)
Strengthen Your Grip
61(1)
Prevent Your Forearms From Interfering With Your Biceps Training
62(1)
3 Preventing Pathologies
63(20)
Understanding Biceps Pathologies
63(12)
Causes of Pain in the Biceps
63(1)
1 Vulnerability of the Tendon of the Long Head of the Biceps
63(6)
2 Three Types of Biceps Tears
69(4)
3 Focus on Problems With the Labrum
73(2)
Understanding Triceps and Elbow Pathologies
75(5)
1 Understanding Elbow Pain
75(2)
2 Types of Triceps Tears
77(3)
Understanding Forearm and Wrist Pathologies
80(3)
Factors That Predispose You to Forearm Pain
80(1)
Tendinitis in Muscles Attaching to the Epleondyles
80(1)
Prevent Pain in the Forearms and Wrists
81(1)
Goals of a Strength Training Program for Preventing Wrist Injuries
81(2)
PART 3 The Exercises
83(66)
1 Beginning Exercises
84(30)
Work Your Arms at Home With Little Equipment
84(1)
Dumbbells
84(1)
Pull-Up Bar
84(1)
Elastic Bands
84(1)
Beginning Exercises for the Biceps
85(11)
Pull-Up
85(3)
Supinated Curl
88(4)
Hammer Curl
92(2)
Concentration Curl
94(1)
Biceps Stretch
95(1)
Beginning Exercises for the Triceps
96(8)
Narrow Push-Up
96(2)
Seated or Standing Triceps Extension With Dumbbells
98(1)
Lying Triceps Extension With Dumbbells
99(1)
Reverse Dip
100(2)
Triceps Kickback
102(1)
Triceps Stretch
103(1)
Beginning Exercises for the Forearms
104(10)
Reverse Curl
104(2)
Wrist Curl
106(6)
Wrist Extension
112(1)
Forearm Stretch
113(1)
2 Advanced Exercises
114(35)
Advanced Exercises for the Biceps
114(10)
Supinated Curl With a Machine
114(2)
Low-Pulley Curl
116(1)
Cable Stretch Curl
117(1)
Incline Curl
118(2)
Preacher Curl
120(2)
Brachialis Curl
122(2)
Advanced Exercises for the Triceps
124(17)
Narrow-Grip Bench Press
124(2)
Dip
126(6)
Lying Triceps Extension With a Bar or Machine
132(2)
Seated or Standing Triceps Extension With a Bar or Machine
134(2)
Cable Push-Down
136(5)
Advanced Exercises for the Forearms
141(8)
Hanging From a Pull-Up Bar
141(1)
Squeezing a Hand Grip
142(2)
Wrist Roller and Power-Flexor
144(2)
Pronosupination With a Bar
146(3)
PART 4 Arm Workout Programs
149(24)
Home-Based Programs Using Little Equipment
151(7)
Beginner Programs
151(2)
Intermediate Programs
153(2)
Advanced Programs
155(3)
Programs for the Gym
158(8)
Beginner Programs
158(2)
Intermediate Programs
160(3)
Advanced Programs
163(3)
Strength Training Programs Designed for Your Sport
166(7)
Racket Sports
166(1)
Rugby, Football, and Team Contact Sports
166(1)
Basketball, Volleyball, and Handball
167(1)
Downhill Skiing
167(1)
Combat Sports
167(1)
Track and Field Throwing Events
168(1)
Swimming
169(1)
Golf
169(1)
Rowing
169(1)
Kayaking and Sailing
170(1)
Climbing
170(1)
Arm Wrestling
171(1)
Powerlifting Program for the Bench Press
171(2)
Exercise Index 173
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, Women's Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy, and Delavier's Stretching 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 has written 13 books on strength training, sport nutrition, and health. He coauthored The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy. 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 performance. 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.