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Delavier's Anatomy for Bigger, Stronger Arms (Englisch) Taschenbuch – 15. Oktober 2012


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  • Delavier's Anatomy for Bigger, Stronger Arms
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  • The Strength Training Anatomy Workout 2
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Über den Autor und weitere Mitwirkende

Frederic Delavier is a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious Ecole des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculte de Medecine. 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. Michael Gundill has written 13 books on strength training, sport nutrition and health. He co-authored The Strength Training Anatomy Workout, The Strength Training Anatomy Workout II, Delavier's Core Training Anatomy and Delavier's Stretching Anatomy.


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Amazon.com: HASH(0x978c6b10) von 5 Sternen 40 Rezensionen
11 von 12 Kunden fanden die folgende Rezension hilfreich
HASH(0x97a715dc) von 5 Sternen Not perfect, but lots of good information 7. Februar 2013
Von Scott Rae - Veröffentlicht auf Amazon.com
Format: Taschenbuch Verifizierter Kauf
First, let me say that the one book that I would regard as most benficial for designing an arm development program would be TARGET BODYBUILDING by Per A. Tesch. It is out of print, but used copies are available for the ridiculously low price of $5.00 plus $3.99 shipping on Amazon. That said, I have Delavier's book, BIGGER, STRONGER ARMS THE POLIQUIN WAY (if you buy it, buy it from Poliquin's site...it's cheaper)as well as a number of other weight training books.
Delavier's book has information that can be found elsewhere. For example, techniques such as cheat repetitions, forced repetitions, drop sets, and rest pause have been around for years and can be found in other books, but they are definitely not in all books. If you are advanced enough to want to start an arm specialization phase, having that information is essential. Likewise, the exercises themselves are pretty standard although I will say that he does illustrate how to make some more effective. I especially like the fact that he shows how to use bands (search the web for Jump Stretch (TM)(also see http://www.elitefts.com/shop/bars-weights/bands.html ) Bands to see what I'm talking about when I say bands) to make certain exercises -- barbell biceps curls, push-ups, and narrow-grip bench press - more effective. Oddly, he dosn't show a band being used in the triceps cable push-down. BTW, if you purchse bands for arm exercises, you probably will want to start with the light bands...at least for triceps push-downs. Another nice touch that Delavier adds are sections in each exercise description titled Advantages, Disadvantages, Variations, Helpful Hints, and Risks.
There is also a 19-page chapter titled Preventing Pathologies which illustrates and lists the causes of some common training injuries that can result from improper training such as overuse, using weights that are too heavy, improper stretching. personal anatomical anomalies, etc.
But, there are some things about this book that bother me. The first is that he does not really caution strongly enough about over-stretching the shoulder capsule. Each person has his own limits on flexibility with some people being a lot more flexible than others. Delavier does say not to do excessive stretching exercises for the shoulders. I would go further and say find out what your normal range of motion/ degree of flexilbility is in each joint and make sure that any given exercise does not go beyond that range. Parallel bar dips, for instance, can easily overstretch the shoulder joint. Ideally, the floor or a box should prevent the exerciser from dropping too low. Likewise, many chest press machines or dumbbell flyes can overstretch the shoulder. Maybe another entire book devoted to weight training injuries is in order. Pardon my soap box.
Also, some of his illustrations show a straight bar being used where an EZ curl bar should be used. I'm thinking of reverse curls and a couple of others.
Finally, let me say that much of what is described in the book is for young, healthy, fast-healing folks. If you're a geezer or approaching codgerhood, have an orthopedic surgeon check you out looking for signs of arthritis, etc. You may want to concentrate on correcting bad posture first and using joint sparing strength training protocols such as isometrics or SuperSlow(TM)/quasi-isometrics.
All in all though, I am very happy with Delavier's book. For me, it was money well spent.
19 von 23 Kunden fanden die folgende Rezension hilfreich
HASH(0x97a71828) von 5 Sternen An excellent resource for the person who wants strong, massive arms 6. Oktober 2012
Von Susanna Hutcheson - Veröffentlicht auf Amazon.com
Format: Taschenbuch
Delavier has put together a specialized, excellent book that shows the anatomy of the arms and illustrates over 100 exercises, complete with instructions. It also provides 30 programs.

Following are the contents:

Introduction
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

Exercises Index

I was surprised at the extent to which the author goes with the exercises. For example, he provides instructions for using hand grips. How long to hold them and the kind to use. While I've used them for years and gotten a good deal of strength from them, this information was new to me and most helpful.

Also, while there is a section for gym-based exercises, there is also one for home-based exercises. I thought this was a very thoughtful touch since so many people do their workouts at home and don't have access to gym equipment. Granted many of them require dumbbells and a bench, most people who workout do have those available.

I like the idea of knowing the exact muscle or muscle group I'm exercising and I like being able to plan a workout based on that information. This is an invaluable source for the person looking to improve the strength and appearance of their arms.

Highly recommended.

-- Susanna K. Hutcheson
6 von 6 Kunden fanden die folgende Rezension hilfreich
HASH(0x97a71a68) von 5 Sternen Perfect 7. Januar 2013
Von Joseph A. Sanchez - Veröffentlicht auf Amazon.com
Format: Taschenbuch Verifizierter Kauf
This book is well written. Easy to understand and the diagrams are perfect. Would recommend this book for anyone who wants to know more in depth for building muscle.
5 von 5 Kunden fanden die folgende Rezension hilfreich
HASH(0x97a71c0c) von 5 Sternen Good book 5. April 2013
Von Nodame - Veröffentlicht auf Amazon.com
Format: Taschenbuch Verifizierter Kauf
Excellent book. Very detailed and easy to understand concepts. This book will be useful for anyone who are looking into developing their arm muscles, from beginner to pro. Only con with this book is that it should be read in conjunction with other books. You cant possibly be training only your arms in the gym. Hence, you will likely need to invest in another book.
4 von 4 Kunden fanden die folgende Rezension hilfreich
HASH(0x97a71ae0) von 5 Sternen Quality Information and Diagrams 22. Dezember 2014
Von M. Ahmad - Veröffentlicht auf Amazon.com
Format: Taschenbuch Verifizierter Kauf
I lift things up and put them down on a daily basis. This book gives in depth info on how to exercise the muscles that compose the 'arms.' I also bought the strength training anatomy 3rd edition by this same author; it doesn't hold a candle to this book. Some of info is common knowledge but other info really adds drama. As a recreational lifter, my preexisting knowledge is confirmed: eg arm is at its strongest with neutral grip (hammer curls), so I take rest of info with analysis to heart. Lot of quality info that takes into account individual morphological differences in how our bodies are built. At the end of the day, this book won't suddenly give you some esoteric knowledge to add inches to your arm. In fact, doing basic triceps and biceps exercises and other exercises where upper arm is involved as secondary muscle, will take you 95 percent of the way to make your arms as big as your genetic potential permits. This book will give you intricate knowledge on how to target arms with advanced contemplated approach. Moreover, much of its utility lies in information on things like injury prevention and other aspects of iron game. Long story short, if you think this book, or any book for that matter, will unlock some treasure to building diesel arms, you're confused. If you are intermediate or better weightlifter then this info packed book is useful in framing your mental approach on training arms and a very useful reference/study aid at that. Lastly, you gotta have muscular foundation and low body fat to make comparisons with diagrams - otherwise no sense in reading how to target short biceps head when your arms resemble some jello doing hula hoops around a pole. No hard feelings.
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