Description
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
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. 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 Pedagogie 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.