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Strength Training Anatomy Workout III, The

Strength Training Anatomy Workout III, The

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$38.95 CAD

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    Book

    Frédéric Delavier, the mastermind of the best-selling Strength Training Anatomy phenomenon, is at it again. More than two million readers have turned to his books, including Strength Training Anatomy, to find the most effective exercises in strength training. The Strength Training Anatomy Workout provided beginners with program guidelines to develop fitness and athletic performance. The Strength Training Anatomy Workout II followed to offer serious strength trainers and bodybuilders the keys to creating lean muscle mass. Now, in The Strength Training Anatomy Workout III, Delavier and coauthor Michael Gundill pick up where Volume II left off to help you continue developing beyond the tapering phase with advanced training techniques. This guide uncovers the secrets of strength training to address three problems facing serious athletes:
    1. How to achieve strength gains when the more you progress, the harder it is to progress further
    2. How to keep popular misconceptions from limiting your training
    3. How to solve typical problems that you experience after years of strength training
    The Strength Training Anatomy Workout III is loaded with 146 of Delavier’s unparalleled illustrations and 195 photos depicting proper exercise technique and highlighting how muscles interact with surrounding joints and skeletal structures. Exercise descriptions include technique, explanation of muscle engagement and interactions, variations, benefits, limitations, and safety considerations. You’ll assemble these exercises into advanced programs 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. Avoid injury and muscle fatigue with advanced strategies that promote nerve, tendon, and joint recovery.

    In the striking detail that only Frédéric Delavier provides, The Strength Training Anatomy Workout III will help you cross the threshold to advanced muscle development and strength gains.

    Table of Contents

    Introduction
    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
    Bibliography