Full Description
Frederic Delavier, the mastermind behind the bestselling Strength Training Anatomy phenomenon, delivers once again. More than two million readers have turned to his books to find the most effective exercises in strength training. Now, in The Strength Training Anatomy Workout III, Delavier and co-author Michael Gundhill picks up where Volume II left off. Strength Training Anatomy III is loaded with 146 of Delavier's unparalleled illustrations and 195 photos depicting proper exercise technique. These are supplemented with descriptions, explanation of muscle engagement and interactions, variations, benefits, limitations and safety considerations. You'll be able to assemble these exercises into advanced programmes for long-term strength and muscle development. Break past your training plateaus with high-tech strength training protocols like electrical stimulation, blood flow restriction and vibration and oscillation training. In the striking detail that only Frederic Delavier offers, The Strength Training Anatomy Workout III helps you cross the threshold to advanced muscle development and strength gains.
Contents
Part I. Deepen Your Understanding of Advanced Anatomy and Morphology
Analyze Your Anatomy and Morphology
The Worst Squat in the World
Anatomy and Morphology: Concepts That Are Often Misunderstood
There Is No Miracle Exercise That Is Perfect for Everyone
Are the Proportions of the Vitruvian Man Real?
A Few Simple Rules
Analysis of Arm Length
Long and Short Torsos
The Ratio Between the Abdomen and the Rib Cage
Large Hips/Narrow Hips: How Does This Affect the Thighs?
Short Thighs/Long Thighs
The Paradox of Upper-Body/Lower-Body Development
Genetic Secrets of the Calves
Conclusion
When Your Future Is Obvious From Your Morphology
Understand the Pathologies Related to Strength Training So You Can Protect Yourself
Success, Yes... but Not at Any Cost!
Be Clever Like a Chess Player
Learn to Structure Your Warm-Up
Start With a Total Body Warm-Up
Specific Warm-Up for Weak Areas
Complete Warm-Up for the Muscle Groups That You Plan to Work
Joint Hypermobility Caused by Hormone Fluctuations
The Function of Relaxin
Fatigue: Another Cause of Joint Hypermobility
The Weather Report and Joint Pain
How to Manage Temporary Joint Hypermobility or Sensitivity to the Weather
What to Do If a Hypermobile Joint Does Not Get Better
How to Alternate Exercises to Avoid Repetitive Injuries
Can an Athlete Escape Wolff's Law?
What Is the Proper Range of Motion for Maximum Gain Without Injury?
Partial or Full Repetitions?
The Advantages of a Full Range of Motion/Disadvantages of a Partial Range of Motion
The Disadvantages of a Full Range of Motion/Advantages of a Partial Range of Motion
Conclusion
Part II. Training and Recovery Techniques
Advanced Training Techniques
Target Muscles With Surgical Precision
The Method of Contraction Influences the Muscle Area That Is Recruited
Strategies for Adjusting Rest Breaks Between Sets
Practical Applications of the Jendrassik Maneuver
Changing the Center of Gravity by Adding Weight
The Give-and-Take Theory for Progress
High-Tech Bodybuilding Methods
Electrical Muscle Stimulation
What Is the Point of Blood Flow-Restricted Training?
Vibration and Oscillation Techniques
Secrets for Recovery
A Better Definition of the Concept of Overtraining
Heterogeneous Recovery Times
Double Shock
Nervous System Damage Following a Workout
How Can You Promote Nerve Recovery?
Understanding Aches and Pains Better
Ensure Tendon and Joint Recovery
Master Recovery Through Targeted Supplementation
Part III. Strength Training
Enlarge and Protect the Shoulders
Specific Shoulder Pathologies
Problems Developing the Shoulders
Shoulder Rotation With a Band
Jammer Press
One-Arm Lateral Raise, Cheating, With a Dumbbell
Attack the Complex Muscles of the Back
Anatomy and Morphology Characteristics
Pathology Specifics
Problems Developing the Back
Weightlifting Snatch
Deadlift for the Latissimus Dorsi
Reverse Hyperextension
Delavier's Shrug
Target the Chest
Why Is the Development of Chest So Unbalanced?
Anatomy Specifics
Specific Information About Good Training Materials
Isolation Shrug for the Upper Chest (Gundill's Shrug)
Floor Press
Build the Biceps, Triceps, and Forearms
Problems Developing the Biceps
Problems Developing the Triceps
Finger Extension
Power Biceps Curl Using a Low Pulley
Power Triceps Extension Using a High Pulley
Strengthen the Core
Problems With Core Strength
Problems Trimming Fat
Problems With Water Retention in the Abs
Problems With a Muscle That Lacks Endurance
The Plank and Its Many Variations for Static Core Strengthening
Standing Power Crunch With a Resistance Band for Dynamic Core Work
Fill In the Quadriceps
Biomechanical Specifics
Specifics About Proper Training Materials
Morphological Characteristics
Problems Developing the Quadriceps
Belt Squat
Squat Using a Machine
Vertical Leg Press
Catch Up the Hamstrings
Anatomy and Morphology of the Hamstrings
Problems Developing the Hamstrings
Problems With Regional Recruitment of the Hamstrings
Glute-Ham Raise
Hip Extension
Fill In the Adductors and the Sartorius
Anatomy and Morphology of the Adductors
The Sartorius Is an Indispensable Muscle for Competitions
Thigh Adduction Using a Machine
Sartorius Exercise
Understand and Manage Unequal Development in the Calves
Physiological Characteristics
Belt Squat Calf Raise
Part IV. Advanced Programs
Advanced Warm-Up Programs
Basic Warm-Up
Complete Warm-Up
Advanced Programs to Catch Up Weak Areas
Catch Up the Arms
Catch Up the Upper Chest
Catch Up the Back of the Shoulders
Catch Up the Back
Catch Up the Thighs
