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Delavier's Anatomy for Bigger, Stronger Arms

Delavier's Anatomy for Bigger, Stronger Arms

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$31.95 CAD

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    Book

    Delavier’s Anatomy for Bigger, Stronger Arms is your guide to the massive biceps, triceps, and forearms you’ve always wanted.

    Over 330 full-color photos and 130 anatomical illustrations allow you to go inside more than 100 exercises to see how muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can isolate specific muscles to help you achieve targeted results. It’s like having an X-ray of each exercise!

    Delavier’s Anatomy for Bigger, Stronger Arms includes over 30 proven programs for strength, size, and sport performance. You’ll also learn the most effective exercises for your goals; how to determine weight, repetition, and frequency; how to prevent tendinitis, muscle tears, and forearm and wrist pain; and strategies for varying your routine to ensure constant gains and optimal results.

    Whether you’re looking to quickly increase the size of your biceps or correct imbalances between the heads of your triceps, Delavier’s Anatomy for Bigger, Stronger Arms provides serious training for serious results. 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 publications, Strength Training Anatomy and Women’s Strength Training Anatomy, have sold more than 2 million copies.

    Table of Contents

    Part 1

    What You Need to Know Before You Begin

    1. Develop Your Program

    20 Steps to Developing Your Arm Workout Program

    1. How should you define your goals?

    2. How many arm workouts should you do each week?

    3. Which days should you work out?

    4. Should you work the biceps and triceps separately?

    5. What time of day should you work out?

    6. How many sets of arm exercises should you do for each muscle?

    7. How should you adjust the volume of work?

    8. How many exercises should you do during each workout?

    9. When should you change exercises?

    10. How many repetitions should you do in each set?

    11. How quickly should you do repetitions?

    12. How do you adjust the range of motion in an exercise?

    13. How long should a workout last?

    14. How much rest time should you take between sets?

    15. How do you determine the most appropriate weight for each exercise?

    16. When should you increase the weight?

    17. How much rest time should you take between exercises?

    18. How do you select exercises based on your anatomomorphology?

    19. When should you change your program?

    20. Should you take a vacation?

    Keep a Workout Notebook

    Rate of Progress

    Techniques for Increasing Intensity

    Volume or Intensity?

    Theory of Absolute Strength: A Good Beginning Strategy

    Inroad Theory: An Advanced Technique

    Summary of These Two Theories

    Synchronizing Cycles

    Should You Train to Muscle Failure?

    Beyond Failure

    Stop-and-Go

    Burn

    Continuous Tension

    Unilateral Training

    Supersets

    Circuits

    How Should You Breathe During a Workout?

    2. Build Your Arms Quickly!

    Secrets of Biceps Anatomy

    Anatomical Considerations

    Roles of the Biceps

    The Secret to Huge Biceps

    Hand Position Affects the Strength of the Biceps

    Hand Position Affects the Strength of the Brachioradialis

    Let’s Talk About Size

    A Muscle’s Length–Tension Relationship: The Key to Strength

    Secrets of Triceps Anatomy

    Anatomical Considerations

    Roles of the Triceps

    The Secret to Huge Triceps

    Secrets of Forearm Anatomy

    Anatomical Considerations

    Roles of the Forearms

    Practical Observations: The Forearm, a Muscle of Extremes

    Part 2

    Weak Areas and Pathologies

    1. Understanding Weak Areas

    Four Obstacles to Developing the Biceps

    Small Biceps

    Short Biceps

    Imbalance Between the Long and Short Heads

    Small Brachialis

    Two Obstacles to Developing the Triceps

    Small Triceps

    Imbalance Between the Heads

    Five Obstacles to Developing the Forearms

    Forearms Are Too Small

    Forearms Are Too Large

    Small Brachioradialis

    Imbalances Between Flexor and Extensor Muscles

    Weak Hands

    2. Strengthening Weak Areas

    Strategies for Developing the Biceps

    Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It!

    Anatamomorphological Dilemma: Should You Straighten Your Arms During Curls?

    Are You a Hypersupinator or a Hyperpronator?

    Adapting Exercises to Your Morphology

    Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?

    If Classic Curls Don’t Produce the Results You Expect

    Strategies for Developing the Triceps

    Learn to Feel the Triceps Well

    Strategies for Correcting Imbalances Between the Heads

    Is a Fixed or Rotating Schedule Best?

    Strategies for Developing the Forearms

    Get Bigger Forearms

    Develop the Brachioradialis

    Correct Imbalances in the Forearms

    Strengthen Your Grip

    Prevent Your Forearms From Interfering With Your Biceps Training

    3. Preventing Pathologies

    Understanding Biceps Pathologies

    Causes of Pain in the Biceps

    1. Vulnerability of the Tendon of the Long Head of the Biceps

    2. Three Types of Biceps Tears

    3. Focus on Problems With the Labrum

    Understanding Triceps and Elbow Pathologies

    1. Understanding Elbow Pain

    2. Types of Triceps Tears

    Understanding Forearm and Wrist Pathologies

    Factors That Predispose You to Forearm Pain

    Tendinitis in Muscles Attaching to the Epicondyles

    Prevent Pain in the Forearms and Wrists

    Goals of a Strength Training Program for Preventing Wrist Injuries

    Part 3

    The Exercises

    1. Beginning Exercises

    You Do Not Need Much Equipment to Work Your Arms at Home

    Dumbbells

    Pull-Up Bar

    Elastic Bands

    Exercises for the Biceps

    Pull-Up

    Supinated Curl

    Hammer Curl

    Concentration Curl

    Biceps Stretch

    Exercises for the Triceps

    Narrow Push-Up

    Seated or Standing Triceps Extension With Dumbbells

    Lying Triceps Extension With Dumbbells

    Reverse Dip

    Triceps Kickback

    Triceps Stretch

    Exercises for the Forearms

    Reverse Curl

    Wrist Curl

    Wrist Extension

    Forearm Stretch

    2. Advanced Exercises

    Advanced Exercises for the Biceps

    Supinated Curl With a Machine

    Low-Pulley Curl

    Cable Stretch Curl

    Incline Curl

    Preacher Curl With a Scott Curl Bench

    Brachialis Curl

    Advanced Exercises for the Triceps

    Narrow-Grip Bench Press

    Dip

    Lying Triceps Extension With a Bar or Machine

    Seated or Standing Triceps Extension With a Bar or Machine

    Cable Push-Down

    Advanced Exercises for the Forearms

    Hanging From a Pull-Up Bar

    Squeezing a Hand Grip

    Wrist Roller and Power-Flexor

    Pronosupination With a Bar

    Part 4

    Arm Workout Programs

    Home-Based Programs Using Little Equipment

    Beginner Programs

    Intermediate Programs

    Advanced Programs

    Programs for the Gym

    Beginner Programs

    Intermediate Programs

    Advanced Programs

    Strength Training Programs Designed for Your Sport

    Racket Sports

    Rugby, Football, and Team Contact Sports

    Basketball, Volleyball, and Handball

    Downhill Skiing

    Combat Sports

    Track and Field Throwing Events

    Swimming

    Golf

    Rowing

    Kayaking and Sailing

    Climbing

    Arm Wrestling

    Powerlifting Program for the Bench Press

    About the Author

    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, Women’s Strength Training Anatomy, The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy, and Delavier's Stretching 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 has written 13 books on strength training, sport nutrition, and health. He coauthored The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy, and Delavier's Stretching Anatomy. 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 performance. 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.