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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:

How to build muscle without gaining fatThe importance of cardiovascular exercisePrinciples of diet for weightlifters, including the role of proteinThe pros and cons of dietary supplementsHelpful sidebars on what to look for and what to avoidExercise variations to accommodate individual differencesTips on achieving optimum form to achieve optimum results

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.

From the Publisher

Anatomy of Muscle Building

A Trainer’s Guide to Increasing Muscle Mass

To build muscles, you have to know how they work, and in Anatomy of Muscle Building personal trainer Craig Ramsay guides you through some of the best exercises for building and toning key muscle groups. All of the exercises are presented with clear step-by-step instructions, full-color photography, and detailed anatomical illustrations that take you beneath the skin to allow you to see just which muscles you are working out during each exercise. Also included are trainer’s tips to guide you through each exercise, as well as advice on choosing the right gym for your goals. Organized by muscle groups and featuring a glossary of both general terms and Latin terminology, Anatomy of Muscle Building provides essential insights into your muscle-building regimen.

With more than ten years of experience, Craig Ramsay is one of the most sought-after trainers in the business. A trained contortionist, ballet dancer, hockey player, fitness model, and Broadway, TV, and film actor, Craig is respected internationally for his knowledge and experience transforming people’s health, bodies, and lives. His clients include some of Hollywood’s top celebrities and professional athletes. Craig’s personal goal is to reach out to all people willing and needing to change their lives. Craig, who lives in Los Angeles, held the very prestigious position of associate trainer opposite Jackie Warner in Bravo’s Thintervention.

Learn how to perform each exercise properly

Dumbbell Fly

Target

Middle chest

Look For

Your chest and rib cage to rise as the dumbbells descend.Your spine and shoulders to remain in the same position as you return to the starting position.Your elbows to be on a horizontal plane, even with the bench, when you reach the lowest position.

Avoid

Moving your head or chin forward or off the bench.Elevating your shoulders.Bending your elbows excessively as the dumbbells descend, or flattening them as the dumbbells ascend.

Bent-over Cable Raise

Targets

Side and rear deltoids

Look For

Your shoulders to remain down and back.

Avoid

Using momentum to execute the movement.Dropping your head.Allowing the chest or shoulders to roll in during the exercise.

Smith Machine Squat

Targets

Quadriceps

Look For

Your head to remain up at all times to ensure proper posture.

Avoid

Allowing your knees to go past your toes as you bend—this will exert great stress on the knee and may cause injury.Rolling your shoulders or upper back forward during this exercise.

Learn which muscles are activated during each exercise

Dumbbell Fly

Muscles Used

pectoralis majordeltoideus anteriorbiceps brachiicoracobrachialisbrachialistriceps brachiiflexor carpi radialisflexor digitorumextensor digitorum

Bent-over Cable Raise

Muscles Used

deltoideus medialisdeltoideus posteriordeltoideus anteriortriceps brachiipectoralis majorserratus anteriorbiceps brachiilevator scapulaetrapezius

Smith Machine Squat

Muscles Used

rectus femorisvastus lateralisvastus intermediusadductor magnusgluteus maximussoleusbiceps femorissemitendinosussemimembranosus

Publisher ‏ : ‎ Firefly Books
Publication date ‏ : ‎ March 24, 2011
Edition ‏ : ‎ Annotated
Language ‏ : ‎ English
Print length ‏ : ‎ 160 pages
ISBN-10 ‏ : ‎ 1554078164
ISBN-13 ‏ : ‎ 978-1554078165
Item Weight ‏ : ‎ 1.65 pounds
Dimensions ‏ : ‎ 8.75 x 0.44 x 11 inches
Part of series ‏ : ‎ Anatomy of Exercise
Best Sellers Rank: #218,143 in Books (See Top 100 in Books) #229 in Anatomy (Books) #295 in Sports Training (Books) #1,953 in Exercise & Fitness (Books)
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