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    Building Muscle

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    Strength Training Anatomy 2nd edition

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    Building Muscle

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    10 views151 pages

    Strength Training Anatomy 2nd Edition

    Uploaded by

    Trang Phú Lộc
    Building Muscle

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 151
    BS Semoceidomasd Sempra capt Spleios apt evar scp. Sales omc aperies lve — Detoid Pectoral jer, steno pat _> over obliga “cep baci lng head Arsen superior spine “Tocep bch medial had Triceps bch ter hd Bicep baci rch Breciradlis upinatn Latins dos Anco ewe digitorum Seca nein Z Palmaris anges Theat taal bone tenor igtrum Ges tis ander gl asia Proximal plane Gates maxis Dial phalane renter echanee Tenor ca ata“ Fri at, tia and Biceps femoris fnghesd su aeras 1 ‘ss mes — Bicep emer short heed ‘st ntemedias ta Patats as onieiel cele fer, eral cone we rs, mel ead ia, mail sutace Head fa als ante Gasrcneis, steal ead soles Slew bus longs Flexor dgforr fonges tenor dorm agus ese hall ny Tecan “This ntsice Metal maels Tas Fils evi Peroneus Lateral males xeric brevis Anda dit pais Semi capts Yaa Sy ‘Thearical were spins oo ‘apenis Saino sap \ amen es" ote see a as asiraus ‘eps trac tral head Toe ia wees edo rats Tes mr Fonts mjc Peat oes “Hora rab, rus ss econ eran asin dt achiats Toschi aia Foor ca a aloe — Patria urea gone —— Fer al aris ae coat en a ars Fer igirum sprite ~ ci ‘us mes, tena Ate ass taeera ect rer pis ions Tr ita Fistor eater rota: aes mais 4 ee sertesions ge) | oS nat et fa ) vis le Boss rd vas are cw tet nt Fes on N rae ese il casement Prorat ies ssn reeves Poh ts tral mates —tetea tira is es pun ee vn nes tert cts Teocks ey “etal ety ‘Sarita soles, sie portion sera ane Lites cs rae Toes bach, med ead / Pa es Larisa : erwin oon S 4 ‘ Cramaanat f CZ tse cals is area sgtrim state pls ings — Buel bos Fascia ta, iil at — tbat vat — Has i casocneise Cases Tas ator —_ Perms ong Siew —_© Wl wt i rar dtm gs ‘ih aa Fur agin ergs. era felis gs Pres tie el recut arora es frédéric dela STRENGTH TRAINING ANATOMY SECOND EDITION [FP \ ‘Nw ®) XY N \\, 6 BUTTOCKS 7 ABDOMEN ..... eetGousens CURLS... o CONCENTRATION CURLS. HAMMER CURLS LOW-PULLEY CURLS ... HIGH-PULLEY CURLS BARBELL CURLS sen . ELBOW STRUCTURE AND ITS EFFECT ON TRAINING MACHINE CURLS PREACHER CURLS. REVERSE CURLS REVERSE WRIST CURLS WRIST CURLS PUSH-DOWNS REVERSE PUSH-DOWNS ‘ONE-ARM REVERSE PUSH-DOWNS. TRICEPS EXTENSIONS ‘DUMBBELL TRICEPS EXTENSIONS ‘ONE-ARM DUMBBELL TRICEPS EXTENSIONS ‘SEATED DUMBBELL TRICEPS EXTENSIONS SEATED E-Z BAR TRICEPS EXTENSIONS TRICEPS KICKBACKS TRICEPS DIPS " 12 13 a 15 16 a so oD v2 on B son BB 2 Bh 8S 2B Eder pois ong, nn tere enum Ser tsb | ar pation | ceraronianieso | | ene cm radon achat ‘eps bra econ cn ass on rca es, tn ‘a eins rune / petra een. een <7” Fewest sine, nn tare dae sero Blas ahi ——— ce dt rs, sn == = pecs ie Act i tos sont rte — er ples is \\ saree \ ren mae a on a re et vere hat onto seerbe wonreaener, \ \ Fle dg pounds Fier dar sper, end umes err pts onus Pur dgtour perils arias, tron ‘Begs bret tendon | errs Cornea ‘Wwe bi, meal ead ‘Hons wah, ong bead Crile Bp gone uate crete vaserutae\\ Praia re Mie pate Dist ph: ae "atl bert “raped Scan / Humes Twanea ‘me pon CURLS Pex cai unas, Foor carpi aa Palais ons Prot eres “Hoos rach, modal head Pectoral mor (Gata had “ices bach, ble bead Brachialls Brachioradialis -xercr cari alas ons rome ono cari ais rows tensor dgtrum tersor cari ints tensor dg mini a @ (Tisupwanion (2 PRonaTion ‘COMMENT: This exercise takes the biceps trough is compete range of mation, which includes flexion, protacion, and supination. ‘THREE WAYS TO EXECUTE CURLS EMPHASIZE BICEPS WORK BRACHIORADIALIS INTENSELY |WORK MAINLY BICEPS AND BRACHIALIS. ES St hoding a dumbbell in each hand with arms hanging dow andthe palms ofthe hands facing the body: ‘ Inhale an bend the the eto, cating the psn up before the forearm reaches horizontal ‘Continue by raising the bows atthe endo tre movement ‘This exercise primarily uses te bractoradalsfong supa), brechial, ices braci and anlrior dtoid and, toa lesser extent, the cracobrachiais and claviclar head ofthe corals maj, CONCENTRATION CURLS (2) Tapers Pecoras major oer dts Mate doit Biceps brachit “eps trachea head Coracobrctiais “eps bracing head Brachiais Bs bac, endon i “Tice tech, eda head FINAL POSITION St holding a dumbbell wth the ‘palm facing forward an the elbow postoned against he ine thigh: Ine and ft the forearm by bending he bow. Exhale at the end ofthe efor. “This sotaton exercise allows you to anil the range of motion speed, an fm ofthe movement. Fe mainy works the biceps bracti ana brachial 3) HAMMER CURLS Infaspnats Tees minor Teres mejor Lair cx ‘ated head “ioeps traci Long head Nel ead Eder cai ais onus Ete ai adie bes ecoas Serer ca ats Pr ca ats tensor dgtrun Extensa it ini Stand or st ging dumb in eat hand with the palms facing each other: * Ine and ras the forearms together [BRACHIORADIALIS MUSCLE alternate ‘ahaa the end ofthe maverent, Tis 18 the best exercise for developing the achiral, naga develops the ices braci,rachia, ad, to ‘a lesser dogo, the extensor carpi rads brevis and tongus. Pres aime LOW-PULLEY CURLS (4 | Dera Pectoral lor Biceps baci denser capi cada gs Poomeus Stand facing the machine, raping the handles with an underan grip thumbs facing aay rom eech ote: “+ tnale and ben the elbows to raise the forearms, “aaa the end ofthe movernent. ‘is exercse focuses the effort onthe biceps rahi and works the muse intense. VARIATION “War byt ‘THE MOVEMENT 10 (5) HIGH-PULLEY CURLS Fer drum supetiias SOx Oy exer cal unas, Patras ngs For cap ails, ‘Stag between the pully withthe ams outstretched ina cross" ad rasp the hands of the high piles wh an underhand a: * Intl and bed the elbows to beng the hands toward the body. Exhale atthe end ofthe movement ‘This exercise, wich is most oftn performed as a col down atthe end ofan er session, focuses the werk onthe short head ofthe biceps brah, which has been stretched and put unde tension inthe "cross" start-up positon, ‘This evercise also contacts the monocular racials elbow flexor. Peo this exercise with tt weighs so thal you can concentrate and fe the contacto atthe inside of he biceps bach ‘Sets of hgh eps provide the best resus. VARIATION want enc mag vo ne ‘ror cn ore i, ‘e Bose ten nt, W pcan ==. = oa mms etd ere ls poe esl won eos at ccs Ne a (Giwdhewagetastmsce’s Mrpmrteai comnts | | |Oammt m etn otic a oem few; be partially wrapped around the radius. ‘the radius to pivot on its axis, bringing biceps | the most powerful supinator. ‘he hand ino supination, BARBELL CURLS (6 | Bley bac, apne. or cal ada, Fever ca unaris Palmar ng.s Eterar cari ails longs, ating rs Lumber veto Etoso: cari radi bres For pls nga Flexor digitorum superticts Fa ‘ = = aight = Ly pe A “SLE ‘He moveMeNt Stonvth he tack staph gasping te bate withon nt gp and hands shy wie ban sole apart «tl ar rete ately uc theo, king caret stabi eo and pb meal contacting te tle med, bin mcs, an pn uses. «tal athe endo te moter Tis eerie manly cract the cas ba, ach 2, toa oe ee, the rach, pent, and te i fxr. Variatons: vy he with ft eto wake parts ote ‘uct mr eee + Pacing tetas ate pa eats start nada he Dips bach + adn te hard csr ger ete ng nado he bps hac faiing bah eons ater they ae flexed incoases the conacton alte eps ac ancora aor To make te exc moc, pert te mrenet vth the ack ag a al oat he sherds dont mor. BARBELL CURLS “You can lift more weight and gain strenath by leaning the torso back on ite EN ce on ting he ar; were prover ny, sees gad a eno ‘ecnique and wel-Sevlopd abdominal ae umbar muscles, aon wos Pe ote sp as " | Scapa Caron fossa Mel eiconc. 4 “ocies sri “7 proces | nar ubersty Hanae Mesacarpal Prosi paar Mile paar ‘ Distal pala Head of mens (eater beast ese ubersiy } Ba gore Y crest of ser bere Crest of greater uber Ht 1 Upper exter witha smal angle {ro common in women) When training the biceps bracit using a babel, fake inlo account variations in each person's plysical structure. In the anatonical positon arms ranging anode ‘the body, gas facing fora, and tums pointing lateral, the aol at he elbow beeen the upper ‘athe forearm vais from person to person ‘Someone whose forearm hangs disney ay fom ‘the boty in vig poston mest beak excessively al the wrist when gerfoming acu witha sbaght bar, cn is pin These, hase people should work wih an Zao spare ther ris. [ Comment: Valgus of the elbow is usualy more pronounced in women, 2 (2) Upper extremity witha significant valgus angle ARMS: MACHINE CURLS 7 | “eps bach, aa hed Sederes ‘Stat the machine and grasp the bar with an undeand qr arms extended, an esting onthe support: tne and raise the forearms. ‘nhl at the end of the movement. ‘Tiss one ofthe bet exercses for working te biceps Bracing the ams against the support makes i Impossible to "chest" ‘Ath beginning, he muse tension nese, so be sto vax up propery using ght weights. To vod the sk of tendonitis, dona completly extend the am, “This movement also works the brachial and, to lesser extent, tho brachial and pronto tees. Pore cw an a ply ogee nm here 8) PREACHER CURLS Biceps brat Ponto es enor ca rads. Stor stand with he arms resting on the support pad and ras the ar with an undetiand rip: * Inhale and raise the forearms by bending the eows. Exhale a the endo he eft. “This one ofthe best exercises fr slatng the biceps. ‘Attention: Te angle ofthe support pad places significant tension on the forearms when the arm i completely extended. Therefor, warm up the muscles propery and begin wih lighter weights. Biceps trac pores parson Paar gus a ‘THE MOVEMENT REVERSE CURLS (9 Soleus cgi ‘cee ate Totyad Lara sone — ae Lester seapus oor — "we screen 3 senodetonasid_~ fstror . IMI ape Emmott bus phot re fg [MUSCLES OF THE FOREARM (LATERAL VIEW) ‘Stonotyoid % apes Long neat “eps bach Lair head Brachioradiats Extensor carpi radials longus Olevanmn. Ancanens Extensor capi radials brevis Extensor digitorum Extensor dit minimi Extensor carpi unaris Aoascor polis longs ens: pls toes Flexo carpi urs ‘+ tna an rag the forearms by Bending the loos. + ahaa he end of te movement. ‘This exercise works the extensor muscles of the wri: extensor carp radials longus, extensor cap rads brevis, extensor ‘igtrum, extensor ig min, nd extensor carpi ints Ivalo acts on he brachioradali, trail, an, toa lesser degree, the ices breci. ‘Comment: This isan excelent exercise for strengthening the wrist, which is ften week because ofan imbalance caused by using the wrist xo rather ‘than the wrist extensors. Fr tis reason, many boxers include itn ther traning. Many bench ress champions use ito keep their wrists from trembling under extreme weights. 15 10) REVERSE WRIST CURLS evo capris Extensor carp y } — Humans ‘ails longus xay z le Extensor carpi radials brevis. Pats Extensor digitorum Adu pls kngus Estee polis revs _- Extensor carp radials longus _- Extensor carp racials brevis Fler ples kgs — Extensor ciitorum + extensor agit minim Fevordgitrun supers Eton pals tenor indi ~ alts ergs Fan capi vests Sith he forearms esting onthe thighs ron bench nd aso the bar wit an overhand grip and keep the wrists relaxed: ‘+ aie th hands by extencing tthe miss This exercise contacts te extensor carp radials longus and bovis, extensor digitorum, extensor dg minim, as wel as the extensor carp unas. ome ona dgtrun ena ats ‘Comment: This exercise strengtnens the wrist, which are ee fen valneable because of weak wist extensors nara H FINAL PostTiON Pecks mor Det ‘eps bac “eps brah, ong bed Brats Tips tachi medal ead Prorat es, Bachiradals Flexor carpi rails: Flexor digitor Pasi IST CURLS (11) edi tubers Flexor digitorum superticials ‘covering flexor cigitrum profundus Flexor policis longus St wt the frees resting on he thighs on bench and grasp the bar with an undermand ‘ip tn urs relve: + Ine and rise the hand by fexing at he sits. ‘is exercise contacts the flexor carpi radials, pamars longs, flexor cap vais, and the ‘eros digtorum superciasand profundus. “Theatr two muses, although located deep in ‘he ws, make up most ofthe muscle mass of ‘he west exo. nist FLExoRS. oer Pras rs orca ‘THE MOVEMENT 7 18 12) PUSH-DOWNS Soles Intaspras, Tres inor —— Tees aioe vi Lateral head Long head Medial head: ‘cep bach Olcrren ‘Stand withthe back ote machin and grasp the handle wih an ‘varand gro, koping the etows tucked int the body * Ina and extend the forearms, keeping the elbows tucked into the bod, + sale at the en ofthe movement aN ‘Comment: This exercise isolates the Wiceps and the anconeus, ‘The variation using arope rather than a handle engages the lateral head ofthe triceps mor intensely Perorming the movement with an undethand rp requires ‘more contrbuton rom the mesa head of tceps. Hold an isometric contraction for one or two seconds atthe end ofthe moverentt foe! the effort more intensely, \Wnen using heavy weights, ean forward wth the torso. Bepinners can use tis exercise to develop enough strength ta move on to more ecu exercises, Bits ech Brachioks a _- Brachial ton ‘tensor cari aa longus tensor cari as brevis Extensor dato Esters ca ues Head of ura Eerer enacuum \VARIATION WITH BACK TO THE MACHINE Tat ea a of te as ‘VARIATION WITH & ROPE REVERSE PUSH-DOWNS (13) veka AN vienna ——— ‘ Teves minor ol Tees major

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