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Overview
The book introduces a prioritization scheme of choosing bodybuilding exercises during every training session with the main focus on BONE INTEGRITY and FUNCTIONAL BALANCE.
Exercising every region in your body in every training session is a skill and art that you must master if you are serious about living long and healthy life. You can train every muscle every day, within reasonable training time, and at reasonable energy expenditure.
Here is how it works.
Think of the spine as the [primary zone] of every exercise. The spine is involved in every action that is triggered by the brain and executed by the limbs and torso. That means: you must train the spine every day and with every exercise.
Next, your [secondary zone] should not be the immediate muscle that you intend to exercise. Your secondary zone should be the major region that connects the spine to the limb upon which you intend to work out.
Last, your [tertiary zone] is the immediate zone which you are working out. That could be your biceps, calves, shoulders, or chest. For example, if you intend to work out your abdominal muscles, you should start with the spine as primary. The abdomen is linked to the spine through the shoulders and hips. Those are your secondary zones. The abdominal muscles are now your tertiary zone. Because, if you start and stay with the abdominal muscles alone being exercised, you will quickly feel the protest of the spine in reaction to the high tone of the abdomen and the low preparation of the spine. The shoulders and hips sit at the top and bottom of the spine and will suffer if not involved in abdominal exercising.
Thinking spinal, thinking axial, and making your bone frame the focus of your physical activities will promote you soft tissues to thrive in a healthy system. Of those, your heart, lungs, and brain will thank you for your judicial planning of your resistance training routines.
CHAPTER 1: THE MUSCULOSKELETAL SYSTEM
1.1. THE SHORT CUT TO BUILD MUSCLES AND DEFORM YOUR BONE FRAME
1.2. THE KEY TO BONE INTEGRITY AND FUNCTIONAL BALANCE
1.3. THE SKELETON
1.4. MAJOR SKELETAL MUSCLES
1.5. ANTHROPOMETRY AND BIOMECHANICS
1.6. MUSCULAR TORQUE DURING LIFTING
1.7. KNEE EXTENSORS
1.8. HIP FLEXION
1.9. THE HIP ABDUCTORS
1.10. THE HIP ADDUCTORS
1.11. THE FEET BALANCERS
1.12. TORSO EXTENSORS
1.13. THE SHOOTERS
1.14. THE ARM PULLERS
1.15. THE PRESSORS
1.16. THE HOOK MUSCLE
1.17. THE ARM RAISERS AND DEPRESSORS
1.18. MUSCULAR IMBALANCE
1.19. POWER BOOSTING MODALITIES
CHAPTER 2: WARM-UP & STRETCHING
2.1. INTRODUCTION
2.2. TRAPEZIUS STRETCHING
2.3. ASYMMETRIC SPINAL STRETCHING
2.4. SYMMETRIC SPINAL STRETCHING
2.5. IMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTS
2.6. STATIC, ASYMMETRIC PELVIC STRETCHING
2.7. STATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLES
2.8. STATIC, ASYMMETRIC STRETCHING OF LEGS
2.9. STRETCHING WITH LIGHT WEIGHTS
CHAPTER 3: BODYBUILDING BASICS
3.1. ESSENCE OF BODYBUILDING
3.2. JUDGING CRITERIA
3.3. BODYBUILDING DIET
3.4. ANABOLIC STEROIDS
3.5. MUSCULAR ACTIONS
3.6. STRENGTHENING ELBOW FLEXORS
3.7. STRENGTHENING ELBOW EXTENSORS
3.8. STRENGTHENING THE SHOULDERS
3.9. SHOULDER ADDUCTION AND EXTENSION
3.10. STRENGTHENING THE HIPS
3.11. HIP EXTENSION
3.12. STRENGTHENING THE KNEES
3.13. HIGHLIGHTS OF CHAPTER THREE
CHAPTER 4: BUILDING THE FRAME: THE PRIMARY ZONE
4.1. GOODMORNING BACK EXTENSION
4.2. STIFF-LEGGED DEADLIFT
4.3. CLASSICAL DEADLIFT
4.4.1. BACK SQUAT
4.5. MILITARY CLEAN
4.6. POWER CLEAN
4.7. HANG CLEAN
4.8. MILITARY SNATCH
4.9. POWER SNATCH
4.10. BENT-OVER ROWS
4.11. LEVER BENT-OVER ROW
4.12. ABDOMINAL EXERCISES
CHAPTER 5: BUILDING THE BRIDGES: THE SECONDARY ZONE
PART I: SHOULDERS
5.1. SHOULDER PRESS
5.2. SHOULDER ELEVATION
5.3. SHOULDER EXTERNAL ROTATION
5.4. FRONT RAISES
5.5. SHOULDER ABDUCTION
PART II: CHEST
5.6. BENCH PRESS
5.7. PARALLEL BAR DIPS
5.8. SHOULDER FRONT ADDUCTION
5.9. PULLOVER
PART III: BACK
5.10. LATISSIMUS DORSII EXERCISES
5.11. BENT-OVER ROWS
PART IV: HIPS
5.12. HIP EXTENSION
5.13. HIP FLEXION
5.14. HIP ADDUCTION
5.15. CABLE AND MACHINE HIP ADDUCTION
5.16. HIP ABDUCTION
5.17. KNEE EXTENSION
5.18. KNEE FLEXION
PART V: TORSO
5.19. TORSO AND LOW BACK
CHAPTER 6: BUILDING THE TERMINALS: THE TERTIARY ZONE
6.1. BRACHIALIS MUSCLE
6.2. BICEPS BRACHII MUSCLE
6.3. BICEPS BRACHII MUSCLE
6.4. BRACHIORADIALIS MUSCLE
6.5. WRIST AND FINGER EXTENSORS
6.6. WRIST AND FINGER FLEXORS
6.7. ANKLE FLEXION (DORSAL FLEXION)
6.8. ANKLE EXTENSION (PLAN
Exercising every region in your body in every training session is a skill and art that you must master if you are serious about living long and healthy life. You can train every muscle every day, within reasonable training time, and at reasonable energy expenditure.
Here is how it works.
Think of the spine as the [primary zone] of every exercise. The spine is involved in every action that is triggered by the brain and executed by the limbs and torso. That means: you must train the spine every day and with every exercise.
Next, your [secondary zone] should not be the immediate muscle that you intend to exercise. Your secondary zone should be the major region that connects the spine to the limb upon which you intend to work out.
Last, your [tertiary zone] is the immediate zone which you are working out. That could be your biceps, calves, shoulders, or chest. For example, if you intend to work out your abdominal muscles, you should start with the spine as primary. The abdomen is linked to the spine through the shoulders and hips. Those are your secondary zones. The abdominal muscles are now your tertiary zone. Because, if you start and stay with the abdominal muscles alone being exercised, you will quickly feel the protest of the spine in reaction to the high tone of the abdomen and the low preparation of the spine. The shoulders and hips sit at the top and bottom of the spine and will suffer if not involved in abdominal exercising.
Thinking spinal, thinking axial, and making your bone frame the focus of your physical activities will promote you soft tissues to thrive in a healthy system. Of those, your heart, lungs, and brain will thank you for your judicial planning of your resistance training routines.
CHAPTER 1: THE MUSCULOSKELETAL SYSTEM
1.1. THE SHORT CUT TO BUILD MUSCLES AND DEFORM YOUR BONE FRAME
1.2. THE KEY TO BONE INTEGRITY AND FUNCTIONAL BALANCE
1.3. THE SKELETON
1.4. MAJOR SKELETAL MUSCLES
1.5. ANTHROPOMETRY AND BIOMECHANICS
1.6. MUSCULAR TORQUE DURING LIFTING
1.7. KNEE EXTENSORS
1.8. HIP FLEXION
1.9. THE HIP ABDUCTORS
1.10. THE HIP ADDUCTORS
1.11. THE FEET BALANCERS
1.12. TORSO EXTENSORS
1.13. THE SHOOTERS
1.14. THE ARM PULLERS
1.15. THE PRESSORS
1.16. THE HOOK MUSCLE
1.17. THE ARM RAISERS AND DEPRESSORS
1.18. MUSCULAR IMBALANCE
1.19. POWER BOOSTING MODALITIES
CHAPTER 2: WARM-UP & STRETCHING
2.1. INTRODUCTION
2.2. TRAPEZIUS STRETCHING
2.3. ASYMMETRIC SPINAL STRETCHING
2.4. SYMMETRIC SPINAL STRETCHING
2.5. IMPULSIVE, SYMMETRIC STRETCHING OF PELVIC AND SPINAL JOINTS
2.6. STATIC, ASYMMETRIC PELVIC STRETCHING
2.7. STATIC, SYMMETRIC STRETCHING OF KNEES AND ANKLES
2.8. STATIC, ASYMMETRIC STRETCHING OF LEGS
2.9. STRETCHING WITH LIGHT WEIGHTS
CHAPTER 3: BODYBUILDING BASICS
3.1. ESSENCE OF BODYBUILDING
3.2. JUDGING CRITERIA
3.3. BODYBUILDING DIET
3.4. ANABOLIC STEROIDS
3.5. MUSCULAR ACTIONS
3.6. STRENGTHENING ELBOW FLEXORS
3.7. STRENGTHENING ELBOW EXTENSORS
3.8. STRENGTHENING THE SHOULDERS
3.9. SHOULDER ADDUCTION AND EXTENSION
3.10. STRENGTHENING THE HIPS
3.11. HIP EXTENSION
3.12. STRENGTHENING THE KNEES
3.13. HIGHLIGHTS OF CHAPTER THREE
CHAPTER 4: BUILDING THE FRAME: THE PRIMARY ZONE
4.1. GOODMORNING BACK EXTENSION
4.2. STIFF-LEGGED DEADLIFT
4.3. CLASSICAL DEADLIFT
4.4.1. BACK SQUAT
4.5. MILITARY CLEAN
4.6. POWER CLEAN
4.7. HANG CLEAN
4.8. MILITARY SNATCH
4.9. POWER SNATCH
4.10. BENT-OVER ROWS
4.11. LEVER BENT-OVER ROW
4.12. ABDOMINAL EXERCISES
CHAPTER 5: BUILDING THE BRIDGES: THE SECONDARY ZONE
PART I: SHOULDERS
5.1. SHOULDER PRESS
5.2. SHOULDER ELEVATION
5.3. SHOULDER EXTERNAL ROTATION
5.4. FRONT RAISES
5.5. SHOULDER ABDUCTION
PART II: CHEST
5.6. BENCH PRESS
5.7. PARALLEL BAR DIPS
5.8. SHOULDER FRONT ADDUCTION
5.9. PULLOVER
PART III: BACK
5.10. LATISSIMUS DORSII EXERCISES
5.11. BENT-OVER ROWS
PART IV: HIPS
5.12. HIP EXTENSION
5.13. HIP FLEXION
5.14. HIP ADDUCTION
5.15. CABLE AND MACHINE HIP ADDUCTION
5.16. HIP ABDUCTION
5.17. KNEE EXTENSION
5.18. KNEE FLEXION
PART V: TORSO
5.19. TORSO AND LOW BACK
CHAPTER 6: BUILDING THE TERMINALS: THE TERTIARY ZONE
6.1. BRACHIALIS MUSCLE
6.2. BICEPS BRACHII MUSCLE
6.3. BICEPS BRACHII MUSCLE
6.4. BRACHIORADIALIS MUSCLE
6.5. WRIST AND FINGER EXTENSORS
6.6. WRIST AND FINGER FLEXORS
6.7. ANKLE FLEXION (DORSAL FLEXION)
6.8. ANKLE EXTENSION (PLAN
Product Details
| BN ID: | 2940013648722 |
|---|---|
| Publisher: | Shaymaa Publishing Corporation |
| Publication date: | 08/04/2011 |
| Sold by: | Barnes & Noble |
| Format: | eBook |
| File size: | 3 MB |
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