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Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass
Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass

* Book Type:


Publisher: Firefly Books

Author Statement: by Craig Ramsay
Series Name: Anatomy of
Audience: Trade
Specs: color photographs and annotated illustrations throughout, glossary of exercise terms, glossary of Latin terms, visual index
Pages: 160
Trim Size: 8 3/4" X 11" X 7/16"
Language code 1: eng
Publication Date: 20110324
Copyright Year: 2011
Price: Select Below

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Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass

A professional-level guide for anyone who is serious about their physique.

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 practical.

Bio:

With over 10 years of experience, Craig Ramsay is one of the most sought-after trainers in the business. His clients include some of Hollywood's top celebrities and professional athletes. Ramsay is currently appearing on the Bravo series Thintervention.

Preface:

excerpt from the INTRODUCTION

Whether you are a competitive bodybuilder or just someone who wants to look sculpted and fit, your focus is on toning and building key muscles. In the following pages, you will find a selection of muscle-building exercises divided into major target areas: chest and abdominals, back, shoulders, arms, and legs. Step-by-step instructions accompany the photos of the exercises, along with anatomical illustrations that show you the major active and stabilizing muscles that are being worked. Active muscles are those that contract to move a body part or structure, and stabilizing muscles either co-contract or activate to stabilize the active muscle. An understanding of which muscles are working during a given exercise will help you better craft a workout regimen to fit your goals.

TOC:

Contents

Introduction

CHOOSING THE RIGHT GYM

FULL-BODY ANATOMY

CARDIO WORKOUTS

    Chest and 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 and 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
    Plié Squat
    Dumbbell Shin Raise
    Dumbbell Calf Raise

Glossary

Credits & Acknowledgments

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