All too often we do our workouts without a thought to the muscles we're working. That's a major mistake. I like to plan each workout around the muscles I want to work. I want to know how much weight I need to devote to each muscle group and why. That's where this book comes in.
For example, last night I planned today's workout using this book. I wanted to work the compound muscle groups of the upper body and also hit the triceps and biceps. So I looked in the book.
First, let's take a look at the contents and how the book is laid out.
Part I: Develop Your Bodybuilding Program
Equipment
Diversify Resistance for Maximum Effectiveness
How a Muscle Gains Strength
Mechanisms of Muscle Enlargement
How Muscles Increase Their Endurance
Contraindications to Bodybuilding
Clearly Define Your Objectives
Quantify Your Objectives
20 Steps to Developing Your Program
Rates of Progress
Role of Diet
Warm-Up Techniques
Cool-Down (Return to Calm)
Keep a Workout Notebook
Analyze Your Workouts
Using Video
Techniques for Increasing Intensity
Inroad Theory
Theory of Absolute Strength
Train to Muscle Failure?
Beyond Failure
Cheat Repetitions
Forced Repetitions
Tapering
Rest Break
Negatives
Stop-and-Go
Burn....
Continuous Tension
Unilateral Training
Supersets
Circuits
How Should You Breathe While Exercising?
Part II: Exercises
Strengthen Your Arms
Bigger Shoulders
Sculpt Your Chest
Strengthen Your Neck
Sculpt Your Back
Strengthen Your Thighs
Strengthen Your Legs
Firm Up Your Glutes
Flexibility in the Rotator Muscles of the Hip
Sculpt Your Core
Exercises for the Diaphragm and Respiratory Muscles
Part III: Programming
1. Men's Strength
2. Women's Strength
3. Sport-Specific Training
Now, I have to tell you, that's a lot to get into a 256 page book.
Let's say you want to work out your legs. You turn to the section with the blue edges. These are the workout pages and they're divided into sections for each part of the body.
You'll see the anatomy of the entire body and the parts that each exercise works. You simply plan your workout based on that information.
But, there's more.
You get helpful hints. For example, "When the lumbar muscles get tired, it becomes more and more difficult to maintain the slight natural arch of the back. The spine will start to curve. In this case, reduce the range of motion so that you can always keep your back straight and maintain muscular tension in the hamstrings."
You'll also notice there are advantages and disadvantages to each exercise. Moreover, you're given the option to use free weights, bodyweight or strength bands. Notice I didn't say anything about gym equipment?
That's because the author has rightly made it known that you can get a great workout right at home. No gym required.
"Gyms emphasize the fun aspects of exercising and do not focus on effectiveness," the author Frederic Delavier explains. "This is why gyms often choose equipment that looks nice over equipment that works well."
Delavier believes you should use a combination of bodyweight, strength bands and free weights. While I don't agree with everything he says, I understand his reasoning.
I love the way the book tells the reader how to work out, how to breath while exercising and all the really important fundamentals of working out.
Few people, including most experts, agree on working out to failure. The author gives us reasons why it's good and why it's not. More importantly, he tells us when it will help and when it could hurt.
He says that in terms of inroading (tiring the muscle), stopping before failure causes a weak inroad. Pushing to failure causes a noticeable inroad and going beyond failure causes a serious inroad.
He also discusses cheat reps --- "When you reach failure, this does not mean the muscle has no strength left. It just does not have enough to lift the weight you are using anymore."
This is an excellent workout book. Delavier always delivers and he has outdone himself with this book. While it's directed at athletes, the book is really for anyone who works out and wants to do it right and to understand what effect each exercise has on the muscles.
And, as in my case, it's a great tool in planning your workouts.
Highly recommended.
-- Susanna K. Hutcheson Strength Training Anatomy Workout, The
This is a very valuable resource for any bodybuilder or fitness minded individual. One of the authors Frederic Delavier is best known for his excellent illustrations in "Strength Training Anatomy" which depicted every muscle used during exercise. "The Strength Training Anatomy Workout" is a high quality addition to that first book. It shows the reader how to put the strength training principles into practice. What I really like about the workout edition is that the authors kept it pretty simple. You don't need tons of equipment to get in shape or perform the exercises described in this book. In fact, the authors even recommend you do these exercises at home. You don't even need a gym unless that's where you prefer to workout. I love how detailed every exercise is explained and the step by step full color pictures. I also really appreciated the included complete workout routines that are tailored to different fitness levels. Overall, it is a very informative book that I can highly recommend. Even if you think you know it all about bodybuilding this book is still a good refresher on proper technique which is key to success in weightlifting. - Fitness - Muscle - Frederic Delavier - Anatomy'
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