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
Anatomy of Muscle Building: A Trainer's Guide to Increasing Muscle Mass
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:
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 StretchTrapezius 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 CrunchRope 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 RowDumbbell Shrug Plate Row Dumbbell Row Cable Squat Dumbbell Deadlift Flat Bench Hyperextensions Good Mornings SHOULDERS Barbell RowPyramid 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 DipSkull 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 SquatSmith 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 |
