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The Resource Delavier's anatomy for bigger, stronger arms, Frédéric Delavier, Michael Gundill

Delavier's anatomy for bigger, stronger arms, Frédéric Delavier, Michael Gundill

Label
Delavier's anatomy for bigger, stronger arms
Title
Delavier's anatomy for bigger, stronger arms
Statement of responsibility
Frédéric Delavier, Michael Gundill
Title variation
Anatomy for bigger, stronger arms
Creator
Contributor
Subject
Language
  • eng
  • fre
  • eng
Summary
Includes over thirty programs for strength, size, and sport performance. The most effective exercises for your goals. Learn 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. One hundred and thirty anatomical illustrations allow you to see how the muscles interact with surrounding joints and skeletal structures and how variations, progressions, and sequencing can isolate specific muscles to help you achieve targeted results
Cataloging source
DLC
http://library.link/vocab/creatorName
Delavier, Frédéric
Dewey number
611/.73
Illustrations
illustrations
Index
index present
LC call number
QM165
LC item number
.D4513 2011
Literary form
non fiction
http://library.link/vocab/relatedWorkOrContributorName
Gundill, Michael
http://library.link/vocab/subjectName
  • Arm
  • Muscle strength
  • Weight training
Target audience
adult
Label
Delavier's anatomy for bigger, stronger arms, Frédéric Delavier, Michael Gundill
Instantiates
Publication
Copyright
Note
  • Includes index
  • Translation from French into English
  • Originally published as: Guide de musculation des bras. Éditions Vigot, 2011
Carrier category
volume
Carrier category code
  • nc
Carrier MARC source
rdacarrier
Content category
text
Content type code
  • txt
Content type MARC source
rdacontent
Contents
  • 1
  • Circuits
  • 36
  • How Should You Breathe During a Workout?
  • 37
  • 2
  • Build Your Arms
  • 38
  • Secrets of Biceps Anatomy
  • 38
  • Anatomical Considerations
  • How should you define your goals?
  • 38
  • Roles of the Biceps
  • 38
  • Secret to Huge Biceps
  • 39
  • Hand Position Affects the Strength of the Biceps
  • 39
  • Hand Position Affects the Strength of the Brachioradialis
  • 40
  • Let's Talk About Size
  • 12
  • 40
  • A Muscle's Length-Tension Relationship: The Key to Strength
  • 40
  • Secrets of Triceps Anatomy
  • 41
  • Anatomical Considerations
  • 41
  • Roles of the Triceps
  • 41
  • Secret to Huge Triceps
  • 2
  • 42
  • Secrets of Forearm Anatomy
  • 43
  • Anatomical Considerations
  • 43
  • Roles of the Forearms
  • 43
  • Practical Observations: The Forearm, a Muscle of Extremes
  • 43
  • Part 2
  • How many arm workouts should you do each week?
  • Weak Areas and Pathologies
  • 45
  • 1
  • Understanding Weak Areas
  • 46
  • Four Obstacles to Developing the Biceps
  • 46
  • Small Biceps
  • 46
  • Short Biceps
  • 12
  • 46
  • Imbalance Between the Oong and Short Heads
  • 46
  • Small Brachialis
  • 46
  • Two Obstacles to Developing the Triceps
  • 47
  • Small Triceps
  • 47
  • Imbalance Between the Heads
  • 3
  • 47
  • Five Obstacles to Developing the Forearms
  • 48
  • Forearms Are Too Small
  • 48
  • Forearms Are Too Large
  • 48
  • Small Brachioradialis
  • 48
  • Imbalances Between Flexor and Extensor Muscles
  • Which days should you work out?
  • 48
  • Weak Hands
  • 48
  • 2
  • Strengthening Weak Areas
  • 49
  • Strategies for Developing the Biceps
  • 49
  • Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It
  • 49
  • 13
  • Morphological Dilemma: Should You Straighten Your Arms During Curls?
  • 51
  • Are You a Hypersupinator or a Hyperpronator?
  • 53
  • Adapting Exercises to Your Morphology
  • 54
  • Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?
  • 54
  • If Classic Curls Don't Produce the Results You Expect
  • 55
  • 4
  • Strategies for Developing the Triceps
  • 56
  • Learn to Feel the Triceps
  • 56
  • Strategies for Correcting Imbalances Between the Heads
  • 57
  • Is a Fixed or Rotating Schedule Best?
  • 59
  • Strategies for Developing the Forearms
  • 60
  • Part 1
  • Should you work the biceps and triceps separately?
  • Get Bigger Forearms
  • 60
  • Develop the Brachioradialis
  • 60
  • Correct Imbalances in the Forearms
  • 61
  • Strengthen Your Grip
  • 61
  • Prevent Your Forearms From Interfering With Your Biceps Training
  • 62
  • 13
  • 3
  • Preventing Pathologies
  • 63
  • Understanding Biceps Pathologies
  • 63
  • Causes of Pain in the Biceps
  • 63
  • 1
  • Vulnerability of the Tendon of the Long Head of the Biceps
  • 63
  • 5
  • 2
  • Three Types of Biceps Tears
  • 69
  • 3
  • Focus on Problems With the Labrum
  • 73
  • Understanding Triceps and Elbow Pathologies
  • 75
  • 1
  • Understanding Elbow Pain
  • What time of day should you work out?
  • 75
  • 2
  • Types of Triceps Tears
  • 77
  • Understanding Forearm and Wrist Pathologies
  • 80
  • Factors That Predispose You to Forearm Pain
  • 80
  • Tendinitis in Muscles Attaching to the Epicondyles
  • 80
  • 13
  • Prevent Pain in the Forearms and Wrists
  • 81
  • Goals of a Strength Training Program for Preventing Wrist Injuries
  • 81
  • Part 3
  • Exercises
  • 83
  • 1
  • Beginning Exercises
  • 84
  • 6
  • Work Your Arms at Home With Little Equipment
  • 84
  • Dumbbells
  • 84
  • Pull-Up Bar
  • 84
  • Elastic Bands
  • 84
  • Beginning Exercises for the Biceps
  • 85
  • How many sets of arm exercises should you do for each muscle?
  • Pull-Up
  • 85
  • Supinated Curl
  • 88
  • Hammer Curl
  • 92
  • Concentration Curl
  • 94
  • Biceps Stretch
  • 95
  • 14
  • Beginning Exercises for the Triceps
  • 96
  • Narrow Push-Up
  • 96
  • Seated or Standing Triceps Extension With Dumbbells
  • 98
  • Lying Triceps Extension With Dumbbells
  • 99
  • Reverse Dip
  • 100
  • 7
  • Triceps Kickback
  • 102
  • Triceps Stretch
  • 103
  • Beginning Exercises for the Forearms
  • 104
  • Reverse Curl
  • 104
  • Wrist Curl
  • 106
  • How should you adjust the volume of work?
  • Wrist Extension
  • 112
  • Forearm Stretch
  • 113
  • 2
  • Advanced Exercises
  • 114
  • Advanced Exercises for the Biceps
  • 114
  • Supinated Curl With a Machine
  • What You Need to Know Before You Begin
  • 14
  • 114
  • Low-Pulley Curl
  • 116
  • Cable Stretch Curl
  • 117
  • Incline Curl
  • 118
  • Preacher Curl
  • 120
  • Brachialis Curl
  • 8
  • 122
  • Advanced Exercises for the Triceps
  • 124
  • Narrow-Grip Bench Press
  • 124
  • Dip
  • 126
  • Lying Triceps Extension With a Bar or Machine
  • 132
  • Seated or-Standing Triceps Extension With a Bar or Machine
  • How many exercises should you do during each workout?
  • 134
  • Cable Push-Down
  • 136
  • Advanced Exercises for the Forearms
  • 141
  • Hanging From a Pull-Up Bar
  • 141
  • Squeezing a Hand Grip
  • 142
  • Wrist Roller and Power-Flexor
  • 15
  • 144
  • Pronosupination With a Bar
  • 146
  • Part 4
  • Arm Workout Programs
  • 149
  • Home-Based Programs Using Little Equipment
  • 151
  • Beginner Programs
  • 151
  • 9
  • Intermediate Programs
  • 153
  • Advanced Programs
  • 155
  • Programs for the Gym
  • 158
  • Beginner Programs
  • 158
  • Intermediate Programs
  • 160
  • When should you change exercises?
  • Advanced Programs
  • 163
  • Strength Training Programs Designed for Your Sport
  • 166
  • Racket Sports
  • 166
  • Rugby, Football, and Team Contact Sports
  • 166
  • Basketball, Volleyball, and Handball
  • 167
  • 16
  • Downhill Skiing
  • 167
  • Combat Sports
  • 167
  • Track and Field Throwing Events
  • 168
  • Swimming
  • 169
  • Golf
  • 169
  • 10
  • Rowing
  • 169
  • Kayaking and Sailing
  • 170
  • Climbing
  • 170
  • Arm Wrestling
  • 171
  • Powerlifting Program for the Bench Press
  • 171
  • How many repetitions should you do in each set?
  • 16
  • 11
  • 11
  • How quickly should you do repetitions?
  • 18
  • 12
  • How do you adjust the range of motion in an exercise?
  • 19
  • 13
  • How long should a workout last?
  • 19
  • 14
  • 1
  • How much rest time should you take between sets?
  • 20
  • 15
  • How do you determine the most appropriate weight for each exercise?
  • 21
  • 16
  • When should you increase the weight?
  • 23
  • 17
  • How much rest time should you take between exercises?
  • Develop Your Program
  • 23
  • 18
  • How do you select the exercises that will work best for you?
  • 24
  • 19
  • When should you change your program?
  • 25
  • 20
  • Should you take a vacation?
  • 25
  • 12
  • Keep a Workout Notebook
  • 26
  • Rate of Progress
  • 27
  • Techniques for Increasing Intensity
  • 28
  • Volume or Intensity?
  • 28
  • Theory of Absolute Strength: A Good Beginning Strategy
  • 28
  • 20 Steps to Developing Your Arm Workout Program
  • Inroad Theory: An Advanced Technique
  • 29
  • Summary of These Two Theories
  • 29
  • Synchronizing Cycles
  • 30
  • Should You Train to Muscle Failure?
  • 30
  • Beyond Failure
  • 30
  • 12
  • Stop-and-Go
  • 34
  • Burn
  • 34
  • Continuous Tension
  • 34
  • Unilateral Training
  • 34
  • Supersets
  • 35
Control code
ocn785874912
Dimensions
26 cm
Extent
173 pages
Isbn
9781450440219
Lccn
2012013485
Media category
unmediated
Media MARC source
rdamedia
Media type code
  • n
Note
613.713 D376 ; XX-N ; DLG ; C1305QU3.
Other physical details
illustrations (some color)
System control number
  • (Sirsi) 785874912
  • (Sirsi) 785874912
  • (OCoLC)785874912
Label
Delavier's anatomy for bigger, stronger arms, Frédéric Delavier, Michael Gundill
Publication
Copyright
Note
  • Includes index
  • Translation from French into English
  • Originally published as: Guide de musculation des bras. Éditions Vigot, 2011
Carrier category
volume
Carrier category code
  • nc
Carrier MARC source
rdacarrier
Content category
text
Content type code
  • txt
Content type MARC source
rdacontent
Contents
  • 1
  • Circuits
  • 36
  • How Should You Breathe During a Workout?
  • 37
  • 2
  • Build Your Arms
  • 38
  • Secrets of Biceps Anatomy
  • 38
  • Anatomical Considerations
  • How should you define your goals?
  • 38
  • Roles of the Biceps
  • 38
  • Secret to Huge Biceps
  • 39
  • Hand Position Affects the Strength of the Biceps
  • 39
  • Hand Position Affects the Strength of the Brachioradialis
  • 40
  • Let's Talk About Size
  • 12
  • 40
  • A Muscle's Length-Tension Relationship: The Key to Strength
  • 40
  • Secrets of Triceps Anatomy
  • 41
  • Anatomical Considerations
  • 41
  • Roles of the Triceps
  • 41
  • Secret to Huge Triceps
  • 2
  • 42
  • Secrets of Forearm Anatomy
  • 43
  • Anatomical Considerations
  • 43
  • Roles of the Forearms
  • 43
  • Practical Observations: The Forearm, a Muscle of Extremes
  • 43
  • Part 2
  • How many arm workouts should you do each week?
  • Weak Areas and Pathologies
  • 45
  • 1
  • Understanding Weak Areas
  • 46
  • Four Obstacles to Developing the Biceps
  • 46
  • Small Biceps
  • 46
  • Short Biceps
  • 12
  • 46
  • Imbalance Between the Oong and Short Heads
  • 46
  • Small Brachialis
  • 46
  • Two Obstacles to Developing the Triceps
  • 47
  • Small Triceps
  • 47
  • Imbalance Between the Heads
  • 3
  • 47
  • Five Obstacles to Developing the Forearms
  • 48
  • Forearms Are Too Small
  • 48
  • Forearms Are Too Large
  • 48
  • Small Brachioradialis
  • 48
  • Imbalances Between Flexor and Extensor Muscles
  • Which days should you work out?
  • 48
  • Weak Hands
  • 48
  • 2
  • Strengthening Weak Areas
  • 49
  • Strategies for Developing the Biceps
  • 49
  • Anatomical Dilemma: You Must Work the Biceps From Every Angle in Order to Develop It
  • 49
  • 13
  • Morphological Dilemma: Should You Straighten Your Arms During Curls?
  • 51
  • Are You a Hypersupinator or a Hyperpronator?
  • 53
  • Adapting Exercises to Your Morphology
  • 54
  • Biomechanical Dilemma: Are Curls a Compound Exercise for the Biceps?
  • 54
  • If Classic Curls Don't Produce the Results You Expect
  • 55
  • 4
  • Strategies for Developing the Triceps
  • 56
  • Learn to Feel the Triceps
  • 56
  • Strategies for Correcting Imbalances Between the Heads
  • 57
  • Is a Fixed or Rotating Schedule Best?
  • 59
  • Strategies for Developing the Forearms
  • 60
  • Part 1
  • Should you work the biceps and triceps separately?
  • Get Bigger Forearms
  • 60
  • Develop the Brachioradialis
  • 60
  • Correct Imbalances in the Forearms
  • 61
  • Strengthen Your Grip
  • 61
  • Prevent Your Forearms From Interfering With Your Biceps Training
  • 62
  • 13
  • 3
  • Preventing Pathologies
  • 63
  • Understanding Biceps Pathologies
  • 63
  • Causes of Pain in the Biceps
  • 63
  • 1
  • Vulnerability of the Tendon of the Long Head of the Biceps
  • 63
  • 5
  • 2
  • Three Types of Biceps Tears
  • 69
  • 3
  • Focus on Problems With the Labrum
  • 73
  • Understanding Triceps and Elbow Pathologies
  • 75
  • 1
  • Understanding Elbow Pain
  • What time of day should you work out?
  • 75
  • 2
  • Types of Triceps Tears
  • 77
  • Understanding Forearm and Wrist Pathologies
  • 80
  • Factors That Predispose You to Forearm Pain
  • 80
  • Tendinitis in Muscles Attaching to the Epicondyles
  • 80
  • 13
  • Prevent Pain in the Forearms and Wrists
  • 81
  • Goals of a Strength Training Program for Preventing Wrist Injuries
  • 81
  • Part 3
  • Exercises
  • 83
  • 1
  • Beginning Exercises
  • 84
  • 6
  • Work Your Arms at Home With Little Equipment
  • 84
  • Dumbbells
  • 84
  • Pull-Up Bar
  • 84
  • Elastic Bands
  • 84
  • Beginning Exercises for the Biceps
  • 85
  • How many sets of arm exercises should you do for each muscle?
  • Pull-Up
  • 85
  • Supinated Curl
  • 88
  • Hammer Curl
  • 92
  • Concentration Curl
  • 94
  • Biceps Stretch
  • 95
  • 14
  • Beginning Exercises for the Triceps
  • 96
  • Narrow Push-Up
  • 96
  • Seated or Standing Triceps Extension With Dumbbells
  • 98
  • Lying Triceps Extension With Dumbbells
  • 99
  • Reverse Dip
  • 100
  • 7
  • Triceps Kickback
  • 102
  • Triceps Stretch
  • 103
  • Beginning Exercises for the Forearms
  • 104
  • Reverse Curl
  • 104
  • Wrist Curl
  • 106
  • How should you adjust the volume of work?
  • Wrist Extension
  • 112
  • Forearm Stretch
  • 113
  • 2
  • Advanced Exercises
  • 114
  • Advanced Exercises for the Biceps
  • 114
  • Supinated Curl With a Machine
  • What You Need to Know Before You Begin
  • 14
  • 114
  • Low-Pulley Curl
  • 116
  • Cable Stretch Curl
  • 117
  • Incline Curl
  • 118
  • Preacher Curl
  • 120
  • Brachialis Curl
  • 8
  • 122
  • Advanced Exercises for the Triceps
  • 124
  • Narrow-Grip Bench Press
  • 124
  • Dip
  • 126
  • Lying Triceps Extension With a Bar or Machine
  • 132
  • Seated or-Standing Triceps Extension With a Bar or Machine
  • How many exercises should you do during each workout?
  • 134
  • Cable Push-Down
  • 136
  • Advanced Exercises for the Forearms
  • 141
  • Hanging From a Pull-Up Bar
  • 141
  • Squeezing a Hand Grip
  • 142
  • Wrist Roller and Power-Flexor
  • 15
  • 144
  • Pronosupination With a Bar
  • 146
  • Part 4
  • Arm Workout Programs
  • 149
  • Home-Based Programs Using Little Equipment
  • 151
  • Beginner Programs
  • 151
  • 9
  • Intermediate Programs
  • 153
  • Advanced Programs
  • 155
  • Programs for the Gym
  • 158
  • Beginner Programs
  • 158
  • Intermediate Programs
  • 160
  • When should you change exercises?
  • Advanced Programs
  • 163
  • Strength Training Programs Designed for Your Sport
  • 166
  • Racket Sports
  • 166
  • Rugby, Football, and Team Contact Sports
  • 166
  • Basketball, Volleyball, and Handball
  • 167
  • 16
  • Downhill Skiing
  • 167
  • Combat Sports
  • 167
  • Track and Field Throwing Events
  • 168
  • Swimming
  • 169
  • Golf
  • 169
  • 10
  • Rowing
  • 169
  • Kayaking and Sailing
  • 170
  • Climbing
  • 170
  • Arm Wrestling
  • 171
  • Powerlifting Program for the Bench Press
  • 171
  • How many repetitions should you do in each set?
  • 16
  • 11
  • 11
  • How quickly should you do repetitions?
  • 18
  • 12
  • How do you adjust the range of motion in an exercise?
  • 19
  • 13
  • How long should a workout last?
  • 19
  • 14
  • 1
  • How much rest time should you take between sets?
  • 20
  • 15
  • How do you determine the most appropriate weight for each exercise?
  • 21
  • 16
  • When should you increase the weight?
  • 23
  • 17
  • How much rest time should you take between exercises?
  • Develop Your Program
  • 23
  • 18
  • How do you select the exercises that will work best for you?
  • 24
  • 19
  • When should you change your program?
  • 25
  • 20
  • Should you take a vacation?
  • 25
  • 12
  • Keep a Workout Notebook
  • 26
  • Rate of Progress
  • 27
  • Techniques for Increasing Intensity
  • 28
  • Volume or Intensity?
  • 28
  • Theory of Absolute Strength: A Good Beginning Strategy
  • 28
  • 20 Steps to Developing Your Arm Workout Program
  • Inroad Theory: An Advanced Technique
  • 29
  • Summary of These Two Theories
  • 29
  • Synchronizing Cycles
  • 30
  • Should You Train to Muscle Failure?
  • 30
  • Beyond Failure
  • 30
  • 12
  • Stop-and-Go
  • 34
  • Burn
  • 34
  • Continuous Tension
  • 34
  • Unilateral Training
  • 34
  • Supersets
  • 35
Control code
ocn785874912
Dimensions
26 cm
Extent
173 pages
Isbn
9781450440219
Lccn
2012013485
Media category
unmediated
Media MARC source
rdamedia
Media type code
  • n
Note
613.713 D376 ; XX-N ; DLG ; C1305QU3.
Other physical details
illustrations (some color)
System control number
  • (Sirsi) 785874912
  • (Sirsi) 785874912
  • (OCoLC)785874912

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