Strength Training Anatomy Workout III

Frederic Delavier is a gifted artist with exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious Ecole des Beaux-Arts in Paris. The former editor in chief of the French magazine PowerMag, Delavier wrote for several fitness publications, including the French magazine Le Monde du Muscle, Men's Health Germany, and Ironman. He has also authored several books including the bestselling Strength Training Anatomy, Women's Strength Training Anatomy, Delavier's Core Training Anatomy and Delavier's Stretching Anatomy to name a few. Michael Gundill has written 16 books on strength training, sport nutrition and health, including co-authoring The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II and Delavier's Women's Strength Training Anatomy Workout. 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.

• Part I. Deepen Your Understanding of Advanced Anatomy and MorphologyAnalyze Your Anatomy and Morphology The Worst Squat in the WorldAnatomy and Morphology: Concepts That Are Often MisunderstoodThere Is No Miracle Exercise That Is Perfect for EveryoneAre the Proportions of the Vitruvian Man Real?A Few Simple RulesAnalysis of Arm LengthLong and Short TorsosThe Ratio Between the Abdomen and the Rib CageLarge Hips/Narrow Hips: How Does This Affect the Thighs?Short Thighs/Long ThighsThe Paradox of Upper-Body/Lower-Body DevelopmentGenetic Secrets of the CalvesConclusionWhen Your Future Is Obvious From Your MorphologyUnderstand the Pathologies Related to Strength Training So You Can Protect Yourself Success, Yes… but Not at Any Cost!Be Clever Like a Chess PlayerLearn to Structure Your Warm-Up Start With a Total Body Warm-UpSpecific Warm-Up for Weak AreasComplete Warm-Up for the Muscle Groups That You Plan to WorkJoint Hypermobility Caused by Hormone Fluctuations The Function of RelaxinFatigue: Another Cause of Joint HypermobilityThe Weather Report and Joint PainHow to Manage Temporary Joint Hypermobility or Sensitivity to the WeatherWhat to Do If a Hypermobile Joint Does Not Get BetterHow to Alternate Exercises to Avoid Repetitive InjuriesCan 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 MotionThe Disadvantages of a Full Range of Motion/Advantages of a Partial Range of MotionConclusionPart II. Training and Recovery TechniquesAdvanced Training Techniques Target Muscles With Surgical PrecisionThe Method of Contraction Influences the Muscle Area That Is RecruitedStrategies for Adjusting Rest Breaks Between SetsPractical Applications of the Jendrassik ManeuverChanging the Center of Gravity by Adding WeightThe Give-and-Take Theory for ProgressHigh-Tech Bodybuilding Methods Electrical Muscle StimulationWhat Is the Point of Blood Flow–Restricted Training?Vibration and Oscillation TechniquesSecrets for Recovery A Better Definition of the Concept of OvertrainingHeterogeneous Recovery TimesDouble ShockNervous System Damage Following a WorkoutHow Can You Promote Nerve Recovery?Understanding Aches and Pains BetterEnsure Tendon and Joint RecoveryMaster Recovery Through Targeted SupplementationPart III. Strength TrainingEnlarge and Protect the Shoulders Specific Shoulder PathologiesProblems Developing the ShouldersShoulder Rotation With a BandJammer PressOne-Arm Lateral Raise, Cheating, With a DumbbellAttack the Complex Muscles of the Back Anatomy and Morphology CharacteristicsPathology SpecificsProblems Developing the BackWeightlifting SnatchDeadlift for the Latissimus DorsiReverse HyperextensionDelavier’s ShrugTarget the Chest Why Is the Development of Chest So Unbalanced?Anatomy SpecificsSpecific Information About Good Training MaterialsIsolation Shrug for the Upper Chest (Gundill’s Shrug)Floor PressBuild the Biceps, Triceps, and Forearms Problems Developing the BicepsProblems Developing the TricepsFinger ExtensionPower Biceps Curl Using a Low PulleyPower Triceps Extension Using a High PulleyStrengthen the Core Problems With Core StrengthProblems Trimming FatProblems With Water Retention in the AbsProblems With a Muscle That Lacks EnduranceThe Plank and Its Many Variations for Static Core StrengtheningStanding Power Crunch With a Resistance Band for Dynamic Core WorkFill In the Quadriceps Biomechanical SpecificsSpecifics About Proper Training MaterialsMorphological CharacteristicsProblems Developing the QuadricepsBelt SquatSquat Using a MachineVertical Leg PressCatch Up the Hamstrings Anatomy and Morphology of the HamstringsProblems Developing the HamstringsProblems With Regional Recruitment of the HamstringsGlute-Ham RaiseHip ExtensionFill In the Adductors and the Sartorius Anatomy and Morphology of the AdductorsThe Sartorius Is an Indispensable Muscle for CompetitionsThigh Adduction Using a MachineSartorius ExerciseUnderstand and Manage Unequal Development in the Calves Physiological CharacteristicsBelt Squat Calf RaisePart IV. Advanced ProgramsAdvanced Warm-Up Programs Basic Warm-UpComplete Warm-UpAdvanced Programs to Catch Up Weak Areas Catch Up the ArmsCatch Up the Upper ChestCatch Up the Back of the ShouldersCatch Up the BackCatch Up the Thighs