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100 STEP-BY-STEP EXERCISE PHOTOS AND 100 COLOR ANATOMY ILLUSTRATIONS COMBINE TO CREATE A HELPFUL, INFORMATIVE GUIDE FOR MAXIMIZING YOUR STRENGTH TRAINING RESULTS Picturing hundreds of step-by-step exercises and clearly colored muscle illustrations, Freeweight Training Anatomy reveals precisely which muscle groups are being built, stretched and sculpted in every workout. This extensive anatomy and fitness guide is the ultimate resource for creating smart, balanced fitness routines that employ barbells, dumbbells, kettlebells, sandbags and even your own body weight. • Isolate and exercise hard-to-sculpt muscles • Revolutionize your routine with unconventional weights • Add hardcore combination moves for a full-body workout
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Text Copyright © 2016 Ryan George. Design and concept © 2016 Ulysses Press and its licensors. Photographs copyright © 2016 Rapt Productions except as noted below. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law. Published in the United States by Ulysses Press P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN 13: 978-1-61243-535-0 Library of Congress Control Number 2015944218 10 9 8 7 6 5 4 3 2 1 Acquisitions Editor: Keith Riegert Managing Editor: Claire Chun Editor: Lily Chou Proofreader: Lauren Harrison Interior design: Jake Flaherty Cover photographs: man © Jasminko Ibrakovic/shutterstock.com; anatomy © TsuneoMP/shutterstock.com Interior illustrations: © Linda Bucklin/shutterstock.com page 2; © Clip Area/shutterstock.com page 103; © Design 36/shutterstock.com pages 22–27, 36–39, 55, 56 (right), 60, 61, 63, 64, 75–77, 90, 91, 99 (left),102, 107 (left), 108–111, 112, 113 (left), 114; © Digital Storm/shutterstock.com pages 69–72, 95, 96, 99; © DM7/shutterstock.com pages 52–54, 57, 58 (left), 65, 67, 93, 104 (left); © Sebastian Kaulitzki pages 57, 58 (right), 66, 73 (left); © TsuneoMP/shutterstock.com pages 13–20, 29–31, 33–35, 41–43, 45–49, 56 (left), 62, 73 (right), 79, 80, 86–88, 98, 101 (right), 104 (right), 106, 107 (right), 113 (right); © Vitstudio/shutterstock.com pages 82–84; © York Berlin page 101 (left) Models: Ryan George, Bryan Johnson, Ashley Mitchell Distributed by Publishers Group West Please Note: This book has been written and published strictly for informational purposes, and in no way should be used as a substitute for consultation with health care professionals. You should not consider educational material herein to be the practice of medicine or to replace consultation with a physician or other medical practitioner. The author and publisher are providing you with information in this work so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The author and publisher also urge all readers to be aware of their health status and to consult health care professionals before beginning any health program.
CONTENTS PART 1: OVERVIEW INTRODUCTION FITNESS ESSENTIALS USING THIS BOOK
PART 2: EXERCISES PECTORALS (CHEST) LATISSIMUS DORSI UPPER BACK MUSCLES DELTOIDS (SHOULDERS) BICEPS TRICEPS TRUNK MUSCLES QUADRICEPS HAMSTRINGS CALF MUSCLES GLUTEAL MUSCLES OTHER MUSCLES FULL-BODY MOVEMENTS
PART 3: THE PROGRAMS GETTING STARTED PROGRAMMING FOR YOUR GOALS EXERCISE PROGRAMS ACKNOWLEDGMENTS ABOUT THE AUTHOR
PART 1
OVERVIEW
INTRODUCTION The human body is a remarkably dynamic machine that’s capable of producing an incalculable variety of movements. These movements are an essential aspect of how we interact with the world around us. At its core, human movement consists of using our skeletal muscles to manipulate our bones. Maxi