Delavier's Anatomy For Bigger, Stronger Arms By Frederic Delavier And Michael Gundill

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.


Contents

Introduction
Part 1
What You Need to Know Before You Begin

1. Develop Your Program
20 Steps to Developing Your Arm Workout Program

2. Build Your Arms Quickly!
Secrets of Biceps Anatomy
Secrets of Triceps Anatomy
Secrets of Forearm Anatomy

Part 2
Weak Areas and Pathologies

1. Understanding Weak Areas
Four Obstacles to Developing the Biceps
Two Obstacles to Developing the Triceps
Five Obstacles to Developing the Forearms

2. Strengthening Weak Areas
Strategies for Developing the Biceps
Strategies for Developing the Triceps
Strategies for Developing the Forearms

3. Preventing Pathologies
Understanding Biceps Pathologies
Understanding Triceps and Elbow Pathologies
Understanding Forearm and Wrist Pathologies

Part 3
The Exercises

1. Beginning Exercises
Exercises for the Biceps
Exercises for the Triceps
Exercises for the Forearms

2. Advanced Exercises
Advanced Exercises for the Biceps
Advanced Exercises for the Triceps
Advanced Exercises for the Forearms

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

Released 2012
176 Pages