Delavier's Anatomy for Bigger, Stronger Arms Author: Visit Amazon's Frederic Delavier Page | Language: English | ISBN:
1450440215 | Format: EPUB
Delavier's Anatomy for Bigger, Stronger Arms Description
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.
- Paperback: 176 pages
- Publisher: Human Kinetics; 1 edition (September 21, 2012)
- Language: English
- ISBN-10: 1450440215
- ISBN-13: 978-1450440219
- Product Dimensions: 10 x 7.6 x 0.5 inches
- Shipping Weight: 1.4 pounds (View shipping rates and policies)
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?
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) 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.
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