Frederic Delavieris a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious Ecole des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculte de Medecine.The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine LeMondeduMuscleand a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-sellingStrength Training Anatomy and Women's Strength Training Anatomy.Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pedagogie Sportive. Delavier lives in Paris, France.Michael Gundill, MBA, has written 13 books on strength training, sport nutrition, and health. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines around the world, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.Gundill started weightlifting in 1983 in order to improve his rowing performances. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.
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| Introduction: Advantages of Working Out at Home | |
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| Practical Aspects of Exercising at Home | |
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| Why Working Out at Home Is the Right Choice | |
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| Develop Your Strength Training Program | |
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| Equipment | |
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| Diversify Resistance for Maximum Effectiveness | |
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| How a Muscle Gains Strength | |
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| Mechanisms of Muscle Enlargement | |
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| How Muscles Increase Their Endurance | |
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| Contraindications to Strength Training | |
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| Clearly Define Your Objectives | |
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| Quantify Your Objectives | |
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| 20 Steps to Developing Your Program | |
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| Rates of Progress | |
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| Role of Diet | |
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| Warm-Up Techniques | |
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| Cool-Down (Return to Calm) | |
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| Keep a Workout Notebook | |
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| Analyze Your Workouts | |
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| Using Video | |
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| Techniques for Increasing Intensity | |
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| Inroad Theory | |
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| Theory of Absolute Strength | |
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| Train to Muscle Failure? | |
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| Beyond Failure | |
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| Cheat Repetitions | |
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| Forced Repetitions | |
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| Tapering | |
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| Rest Break | |
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| Negatives | |
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| Stop-and-Go | |
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| Burn | |
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| Continuous Tension | |
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| Unilateral Training | |
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| Supersets | |
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| Circuits | |
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| How Should You Breathe While Exercising? | |
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| Exercises | |
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| Strengthen Your Arms | |
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| Biceps | |
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| Triceps | |
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| Forearms | |
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| Develop Bigger Shoulders | |
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| Infraspinatus | |
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| Sculpt Your Chest | |
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| Strengthen Your Neck | |
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| Sculpt Your Back | |
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| Latissimus Dorsi | |
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| Trapezius | |
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| Lumbar Muscles | |
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| Strengthen Your Thighs | |
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| Quadriceps | |
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| Adductors | |
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| Strengthen Your Legs | |
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| Hamstrings | |
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| Calves | |
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| Firm Up Your Glutes | |
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| Gain Flexibility in the Rotator Muscles of the Hips | |
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| Sculpt Your Abdominals | |
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| Obliques | |
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| Exercises for the Diaphragm and Respiratory Muscles | |
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| Programming | |
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| Men's Strength | |
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| Women's Strength | |
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| Sport-Specific Training | |
Frédéric Delavieris a gifted artist with an exceptional knowledge of human anatomy. He studied morphology and anatomy for five years at the prestigious École des Beaux-Arts in Paris and studied dissection for three years at the Paris Faculté de Médecine.The former editor in chief of the French magazine PowerMag, Delavier is currently a journalist for the French magazine LeMondeduMuscleand a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-sellingStrength Training Anatomy and Women’s Strength Training Anatomy.Delavier won the French powerlifting title in 1988 and makes annual presentations on the sport applications of biomechanics at conferences in Switzerland. His teaching efforts have earned him the Grand Prix de Techniques et de Pédagogie Sportive. Delavier lives in Paris, France.Michael Gundill, MBA, has written 13 books on strength training, sport nutrition, and health. His books have been translated into multiple languages, and he has written over 500 articles for bodybuilding and fitness magazines around the world, including Iron Man and Dirty Dieting. In 1998 he won the Article of the Year award at the Fourth Academy of Bodybuilding Fitness & Sports Awards in California.Gundill started weightlifting in 1983 in order to improve his rowing performances. Most of his training years were spent completing specific lifting programs in his home. As he gained muscle and refined his program, he began to learn more about physiology, anatomy, and biomechanics and started studying those subjects in medical journals. Since 1995 he has been writing about his discoveries in various bodybuilding and fitness magazines all over the world.
