The 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 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