Moses Greeley Parker Memorial Library (Dracut)

Anatomy of muscle building, Craig Ramsay

eng

illustrationsportraits

no index present

non fiction

Anatomy of muscle building

665192623

Craig Ramsay

Overview: A professional-level guide for anyone who is serious about their physique. This is the first muscle-building instruction book written by a professional trainer that is tailored to the general reader. Its annotated full-color anatomical illustrations are revolutionary, clearly explaining which muscles are engaged in each exercise, what the exercises are designed to accomplish, and the precise interaction of the adjacent muscles. Anatomy of Muscle Building is organized by body area to reflect the common progression of a well-planned workout. The author also supplies easy-to-follow workout plans suited to all levels of fitness and experience. The book explains intensity, sets and repetitions and recommends duration and frequency of exercise routines. It also covers the key fundamentals of weightlifting and the benefits of free weights and machines. It includes: How to build muscle without gaining fat -- The importance of cardiovascular exercise -- Principles of diet for weightlifters, including the role of protein -- The pros and cons of dietary supplements -- Helpful sidebars on what to look for and what to avoid -- Exercise variations to accommodate individual differences -- Tips on achieving optimum form to achieve optimum results -- A visual index helps readers navigate, and a checklist allows readers to track their exercises and progress. Beginners, serious weightlifters, competing athletes, trainers, coaches, physiotherapists and many others will find Anatomy of Muscle Building fascinating, instructive and practicalTo build muscles, you have to know how they work, and Ramsay guides you through some of the best exercises for building and toning key muscles groups

Introduction -- Choosing the right gym -- Full-body anatomy -- Cardio workouts: -- Chest & front deltoid stretch -- Trapezius stretch -- Shoulder stretch -- Triceps stretch -- Forearm stretch -- Toe touch -- Spinal stretch -- Lower-and upper-back stretch -- Hamstring stretch -- Hamstring-adductor stretch -- Quad stretch -- Lunge stretch -- Groin stretch -- Seated glute stretch -- Supine glute stretch -- Calf stretch -- Chest & Abdominals: -- Balance ball crunch -- Rope pull-down -- Double-cable lean-over -- Cable fly -- Reverse-grip incline bench press -- Hammer-grip press -- Plate pushup -- Bent-arm dumbbell pull-over -- Dumbbell fly -- Smith Machine flat bench press -- Cable machine decline raise -- Cable crossover fly -- Cable decline fly -- Back: -- Incline bench row -- Dumbbell shrug -- Plate row -- Dumbbell row -- Cable squat -- Dumbbell deadlift -- Flat bench hyperextensions -- Good mornings -- Shoulders: -- Barbell row -- Pyramid cable press -- Front plate raise -- Seated Arnold press -- Dumbbell shoulder press -- Standing barbell row -- Dumbbell side push-out -- Lateral shoulder raise -- Bent-over cable raise -- One-arm dumbbell raise -- Reverse fly -- Arms: -- Triceps bench dip -- Skull crushers -- Smith machine close-grip press -- One-arm cable extension -- Rope overhead extension -- Rope push-down -- Rope hammer curl -- Reclining cable curl -- Barbell curl -- Alternating hammer curl -- Dumbbell curl -- Plate curl -- Single-arm concentration curl -- Legs: -- Smith machine squat -- Smith machine single-leg lunge -- Flat bench dumbbell squat -- Dumbbell walking lunge -- Flat bench step-up -- Barbell squat -- Stiff-legged barbell deadlift -- Plie squat -- Dumbbell shin raise -- Dumbbell calf raise -- Glossary -- Credits & acknowledgmentsIntroduction -- Choosing the right gym -- Full-body anatomy -- Cardio workouts -- Chest & abdominals -- Back -- Shoulders -- Arms -- Legs

Anatomy of muscle building, a trainer's guide to increasing muscle massMuscle building