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Delavier's Anatomy for Bigger, Stronger Arms

Delavier's Anatomy for Bigger, Stronger Arms


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    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
    Continuous Tension
    Unilateral Training
    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

    Pull-Up Bar
    Elastic Bands
    Exercises for the Biceps
    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
    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
    Kayaking and Sailing
    Arm Wrestling
    Powerlifting Program for the Bench Press

    Exercises Index

    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.