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Strength Training Anatomy Workout II: Building Strength and Power with Free Weights and Machines New edition, v. 2 [Mīkstie vāki]

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  • Formāts: Paperback / softback, 352 pages, height x width: 254x178 mm, weight: 1202 g, 516 colour illustrations, 485 colour illustrations
  • Sērija : Anatomy
  • Izdošanas datums: 27-Mar-2012
  • Izdevniecība: Human Kinetics
  • ISBN-10: 1450419895
  • ISBN-13: 9781450419895
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Strength Training Anatomy Workout II: Building Strength and Power with Free Weights and Machines New edition, v. 2Palielināt
  • Formāts: Paperback / softback, 352 pages, height x width: 254x178 mm, weight: 1202 g, 516 colour illustrations, 485 colour illustrations
  • Sērija : Anatomy
  • Izdošanas datums: 27-Mar-2012
  • Izdevniecība: Human Kinetics
  • ISBN-10: 1450419895
  • ISBN-13: 9781450419895
Citas grāmatas par šo tēmu:
Permanent link: https://www.kriso.lv/db/9781450419895.html
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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.
Introduction 6(4)
Part 1 Advanced Techniques To Help You Keep Progressing
Five Factors That Stimulate Muscle Growth
10(3)
Stretching Tension
11(1)
Contraction Tension
11(1)
Time Under Tension
12(1)
Muscle Burn
12(1)
Muscle Pump
12(1)
Free Weights or Machines: How to Make the Right Choice
13(1)
Compound Exercises or Isolation Exercises?
14(1)
How Can You Strengthen a Weak Area?
14(4)
Classic Strategies for Building Up Weak Areas
15(1)
More Radical Methods
15(1)
True and False Weak Areas
15(1)
What Causes a True Weak Area?
15(1)
Roots of the Problem
15(3)
Difficulties in Changing Motor Behavior
18(5)
Do Not Leave It to Chance
18(1)
Alter Your Motor Recruitment
18(1)
Discover the Muscle
18(1)
Develop Your Mind---Muscle Connection
19(1)
Understand Transfer
19(1)
Isolate to Create Transfer
19(1)
Repeat So You Can Learn
19(1)
Use Preexhaustion to Build Up Weak Areas
20(2)
Make the Most of Postexhaustion
22(1)
Advanced Techniques to Increase Intensity
23(1)
Vary Your Intensifying Techniques
23(1)
TNT for Explosive Muscle Growth
23(1)
Traumatic Factors
23(1)
Nontraumatic Training Strategies
24(1)
Adjusting the Speed of Your Repetitions
24(3)
Superslow Repetitions
24(1)
Superslow Repetitions in Practice
25(1)
Explosive Repetitions
25(1)
What Do Scientific Studies Show?
25(1)
Understanding Muscle Contraction
26(1)
Staircase Effect
26(1)
The Best Bodybuilders Train Explosively
27(1)
Adapting Your Training to Your Fiber Subtypes
27(1)
Explosive Training Is Not for Everyone
27(1)
Explosive Training: The Most Dangerous Technique of All
28(1)
A Physiological Dilemma: Should You Slow Down the Negative Phase?
28(6)
Second-Bout Effect
28(1)
Negatives Have Two Purposes
29(1)
When the Negative Phase Is Not Accentuated
29(1)
A Physiological Aberration
30(1)
What Do Scientific Studies Show?
30(1)
How Can You Make the Most of Explosive Negatives?
30(4)
Potentiation
34(2)
Potentiating Through Shrugs
34(1)
Potentiating the Triceps
34(1)
Potentiating the Calves
35(1)
Unilateral Potentiation
35(1)
Continuous Tension or Full Range of Motion?
36(2)
Exercises That Decrease Tension in the Contracted Position
36(1)
Exercises That Increase Tension in the Contracted Position
36(2)
Burn
38(1)
Manipulate Your Genetics Using Sets of 100 Reps
38(2)
Advantages of Sets of 100 Reps
38(1)
Sets of 100 Reps in Practice
39(1)
How to Improve Your Mind---Muscle Connection
40(1)
Recover: An Increasingly Limiting Factor
40(3)
Five Types of Recovery
40(3)
Muscle Soreness
43(2)
Origin of Muscle Soreness
43(1)
Biphasic Recovery
43(1)
Does Soreness Trigger Muscle Growth?
43(2)
Learn to Manage Your Ability to Recover
45(1)
Recovery Bottleneck
45(1)
Strategies to Accelerate Recovery
46(1)
Why Does Recovery Take So Long?
46(1)
How Many Exercises Should You Do for Each Muscle During a Workout?
47(2)
Choose Variety
47(1)
Try Single Exercises
48(1)
Segmenting Muscles So You Can Dominate Them
49(5)
Segmenting the Biceps
50(1)
Segmenting the Triceps
51(1)
Segmenting the Shoulders
51(1)
Segmenting the Back
52(1)
Segmenting the Chest
52(1)
Segmenting the Abdominal Muscles
52(1)
Segmenting the Calves
52(1)
Segmenting the Hamstrings
53(1)
Segmenting the Quadriceps
53(1)
Dealing With Injuries
54(1)
Strength Imbalances
54(1)
Promoting Joint Recovery
55(1)
Nutritional Approach
55(1)
Decompression
55(3)
Optimizing Your Strength by Holding Your Breath
58(1)
A Physiological Dilemma: Should You Hold Your Breath?
58(1)
Paying Attention to Head Position
59(1)
Protective Equipment
60(6)
Weight Belts
60(2)
Wrist Wraps
62(1)
Knee Braces
62(1)
Straps
62(4)
Part 2 Exercises For The Main Muscle Groups
Get Bigger Shoulders
66(10)
Anatomical Considerations
66(1)
Five Obstacles to Developing the Shoulders
66(4)
Strategies for Building Up the Shoulders
70(4)
Techniques for Building Up the Back of the Shoulder
74(2)
> Shoulder Exercises
76(28)
Exercises for the Front of the Shoulders
76(11)
Exercises for Increasing the Size of the Shoulders
87(8)
Exercises for the Back of the Shoulders
95(7)
Exercises for Stretching the Shoulders
102(2)
Develop a Complete Back
104(7)
Anatomical Considerations
104(1)
Eight Obstacles to Developing the Back
104(3)
A Morphological Dilemma: Can You Develop the Width or the Thickness of Your Back?
107(4)
> Back Exercises
111(5)
Building Up the Teres Major
111(3)
Building Up the Latissimus Dorsi
114(2)
> Latissimus Dorsi Exercises
116(20)
Exercises for Stretching the Back
134(2)
Do Not Neglect the Infraspinatus
136(4)
Roles of the Infraspinatus
136(1)
Is the Infraspinatus a Back Muscle?
136(1)
A Muscle in Poor Condition
136(1)
Paradox of the Infraspinatus
137(1)
Difficulty Feeling the Infraspinatus
137(1)
Strategies for Increasing the Intensity
137(1)
When Should You Work Your Infraspinatus?
138(2)
> Infraspinatus Exercises
140(6)
Isolation Exercises for the Infraspinatus
140(4)
Exercises for Stretching the Infraspinatus
144(2)
Build Impressive Trapezius Muscles
146(2)
Beware of Imbalances
146(1)
When Should You Work Your Trapezius Muscles?
147(1)
> Trapezius Exercises
148(4)
Develop Strong Lumbar Muscles
152(1)
Roles of the Sacrolumbar Muscles
152(1)
Compound Exercises Can Cause Herniated Discs
152(1)
Be Smart When You Work Your Lumbar Region!
153(1)
> Exercises for the Lumbar Region
153(11)
The Most Effective Alternatives to the Deadlift
153(2)
Modern Exercises
155(3)
Working the Quadratus Lumborum
158(6)
Create Balance in Your Chest
164(6)
Anatomical Considerations
164(1)
Roles of the Chest Muscles
164(1)
Morphological Characteristics: The Pectoralis Major Is a Muscle With Angles
165(1)
A Morphological Dilemma: Is the Bench Press the Best Exercise for the Chest?
165(1)
Four Obstacles to Developing the Chest
166(4)
> Chest Exercises
170(24)
Compound Exercises for the Chest
171(14)
Isolation Exercises for the Chest
185(7)
Exercises for Stretching the Chest
192(2)
Build Your Biceps Quickly
194(11)
Anatomical Considerations
194(1)
The Secret to Large Biceps
194(1)
Five Obstacles to Developing the Biceps
194(4)
How Can You Develop Your Biceps?
198(2)
Analyze Your Valgus
200(1)
Anatomical Conflicts
200(1)
Are You a Hyperpronator or a Hypersupinator?
201(1)
Adapting Exercises to Your Morphology
202(1)
A Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?
203(2)
> Biceps Exercises
205(14)
Exercises That Focus on the Biceps
205(6)
Mixed Biceps---Brachialis Exercises
211(3)
Exercises That Focus on the Brachialis
214(4)
Exercises for Stretching the Biceps
218(1)
Attain More-Developed Forearms
219(3)
Anatomical Considerations
219(1)
Five Obstacles to Developing the Forearms
219(3)
> Forearm Exercises
222(5)
Exercises That Focus on the Forearms
222(4)
Exercises for Stretching the Forearms
226(1)
Develop Impressive Triceps
227(4)
Anatomical Considerations
227(1)
Roles of the Triceps
227(1)
Three Obstacles to Developing the Triceps
227(4)
> Triceps Exercises
231(13)
Compound Exercises for the Triceps
231(3)
Isolation Exercises for the Triceps
234(8)
Exercises for Stretching the Triceps
242(2)
Take Steps Toward Massive Quadriceps
244(9)
Anatomical Considerations
244(1)
A Morphological Dilemma: Is the Squat a Universal Exercise?
245(1)
What Range of Motion Should You Use in Quadriceps Exercises?
246(2)
Four Obstacles to Developing the Quadriceps
248(1)
Strategies for Building Up the Quadriceps
249(1)
Balancing Your Development
250(1)
Focusing on the Rectus Femoris
251(2)
> Quadriceps Exercises
253(21)
Compound Exercises for the Quadriceps
253(16)
Isolation Exercises for the Quadriceps
269(3)
Exercises for Stretching the Quadriceps
272(2)
Bring Your Hamstrings Up to Speed
274(8)
Anatomical Considerations
274(1)
Two Obstacles to Developing the Hamstrings
275(1)
A Morphological Dilemma: How Do You Optimally Contract the Hamstrings?
276(1)
Strategies for Increasing the Intensity
277(5)
> Hamstring Exercises
282(8)
Compound Exercises for the Hamstrings
282(3)
Isolation Exercises for the Hamstrings
285(4)
Exercises for Stretching the Hamstrings
289(1)
Develop the Calves Evenly
290(5)
Anatomical Considerations
290(1)
Two Obstacles to Developing the Calves
290(2)
Strategies for Increasing the Intensity
292(2)
A Morphological Dilemma: Should You Straighten Your Legs to Work Your Calves?
294(1)
> Calf Exercises
295(5)
Isolation Exercises for the Calves
295(4)
Exercises for Stretching the Calves
299(1)
Chisel Your Abdominal Muscles
300(8)
Anatomical Considerations
300(1)
Roles of the Abdominal Muscles
300(1)
Four Obstacles to Developing the Abdominal Region
301(1)
A Morphological Dilemma: Is It Possible to Isolate the Upper Abs From the Lower Abs?
301(1)
Why Are the Lower Abdominal Muscles So Difficult to Develop?
301(1)
A Physiological Dilemma: Will Working the Abs Increase Muscle Definition?
302(1)
A Small Waist With Abdominal Muscles
302(1)
Beware of Arching Your Back!
303(1)
Strategies for Building Up the Abdominal Muscles
304(4)
> Abdominal Exercises
308(18)
Exercises for the Rectus Abdominis
308(9)
Exercises for the Obliques
317(9)
Part 3 Workout Programs
Beginner Program for Putting on Muscle Quickly---2 Days Per Week
326(2)
Beginner Program for Putting on Muscle Quickly---3 Days Per Week
328(2)
Advanced Program---4 Days Per Week
330(4)
Advanced Program---5 Days Per Week
334(4)
Programs for Building Up Weak Areas
338
Program for Building Up the Arms
338(3)
Program for Building Up the Chest
341(2)
Program for Building Up the Back
343(3)
Program for Building Up the Shoulders
346(2)
Program for Building Up the Thighs
348
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.