The Strength Training Anatomy Workout II

PART 1

NEW GOALS TO HELP YOU KEEP GROWING

Five Factors That Stimulate Muscle Growth

Free Weights or Machines: How to Make the Right Choice

Compound or Isolation Exercises?

How Can You Strengthen a Weak Area?

Changing Motor Behavior

Advanced Techniques for Increasing the Intensity

TNT for Explosive Muscle Growth

Adjusting the Speed of Your Repetitions

The Best Bodybuilders Train Explosively

A Physiological Dilemma: Should You Slow Down the Negative Phase?

When the Negative Phase Is Not Accentuated

Potentiation

Continuous Tension or Full Range of Motion?

Burn

Manipulate Your Genetics Using Sets of 100 Reps

How to Improve Your Mind–Muscle Connection

Recovery: An Increasingly Limiting Factor

Muscle Soreness

Learn to Manage Your Ability to Recover

Strategies to Accelerate Recovery

Segmenting Muscles So You Can Dominate Them

Dealing With Injuries

Optimizing Your Strength by Holding Your Breath

Paying Attention to Head Position

Protective Equipment

PART 2

EXERCISES FOR THE MAIN MUSCLE GROUPS

Get Bigger Shoulders

Shoulder Exercises

Develop a Complete Back

Back Exercises

Latissimus Dorsi Exercises

Do Not Neglect the Infraspinatus

Infraspinatus Exercises

Build Impressive Trapezius Muscles

Trapezius Exercises

Develop Strong Lumbar Muscles to Protect Your Back

Exercises for the Lumbar Region

Create Balance in Your Chest

Chest Exercises

Build Your Biceps Quickly

Biceps Exercises

Attain More Developed Forearms

Forearm Exercises

Develop Impressive Triceps

Triceps Exercises

Take Steps Toward Massive Quadriceps

Quadriceps Exercises

Bring Your Hamstrings up to Speed

Hamstring Exercises

Develop the Calves Evenly

Calf Exercises

Chisel Your Abdominal Muscles

Abdominal Exercises

PART 3

WORKOUT PROGRAMS

Beginner Program for Putting on Muscle Quickly—2 Days per Week

Beginner Program for Putting on Muscle Quickly—3 Days per Week

Advanced Program—4 Days per Week

Advanced Program—5 Days per Week

Programs for Building Up Weak Areas