進階肌力訓練解剖聖經

The Strength Training Anatomy Workout #2

by Frédéric Delavier, 李恆儒 (Translator), 宋季純 (Translator)

　　為進階者設計的肌力訓練專書

　　為了提升國人健身的專業知識，我們繼《粗壯手臂鍛鍊聖經》之後，再度引進世界專業健身書王牌作者 Frederic Delavier 與 Michael Gundill 的巨著《進階肌力訓練解剖聖經》。讓有經驗的健身者能了解理論與實務上的差異，藉以改善自己的訓練方法，持續進步。

　　翻轉健身的錯誤認知，突破進步停滯的瓶頸

　　當我們持續健身一段時間之後，回首來時路，與剛開始健身的頭幾個月相比，我們可能會發現幾個問題：

　　> 全身的肌肉更加發達強健，但進步的程度並不一致。
　　> 某些肌肉群訓練效果顯著。
　　> 相反的，某些肌肉群訓練效果開始落後。

　　雖然肌力訓練的目標是增加全身的肌肉質量，但存在於不同肌肉群間的不平衡也需要調整。以下是四種常見的問題：

　　1.肌肉不夠大：似乎沒有人會真正對自己的肌肉質量感到滿意的，即使是優秀的運動員也不例外，肌肉大小就像銀行戶頭裏的數字：即使已經很大了，還是會覺得不夠大。

　　2.外觀不理想：同一個肌肉群的發展不一致時，就會影響其美觀程度，舉例而言，股四頭肌的上半部可能很發達，但下半部則不夠理想；肱二頭肌的纖維可能比較短，使得上臂與前臂間的距離看起來太大。因此除了肌肉大小之外，還要精確顧及每個肌肉中的某個部分以改善其外觀。

　　3.外觀不對稱：同一個肌肉群的外觀不對稱也是個問題，舉例而言，肱三頭肌或股四頭肌看起來可能只有外側或內側部分比較發達，需要調整訓練方式達到對稱與平衡。

　　4.能見度不明顯：某個肌肉群的線條可能不甚明顯，典型的例子就是腹直肌，常常被一層薄薄 (或者沒那麼薄) 的脂肪覆蓋住，以致於看不出「六塊肌」。其他很難練出肌肉能見度的部位還包括臀部、下背部和大腿。

　　本書將分別針對個別肌肉，就上述四種常見問題提出解決方法，協助健身者打造和諧的體態。

　　醍醐灌頂的實證經驗，開啟全方位的高階體驗

　　許多基礎健身書所講的都是通則，然而通則只適用於一般初學者，因為他們從沒做過大重量。身體天生結構的不同，決定你的努力是否徒勞。

　　●了解頂尖者訓練方法的優缺點
　　●破除長期積非成是的錯誤觀念
　　●強化肌肉弱項與改變動作模式
　　●認清肌肉長度與骨骼關節作用
　　●重量、反覆次數與頻率的設定
　　●普遍的觀念與實際狀況的差異
　　●避開易受傷的動作與不良器材

　　以下問題都可以在書中找到答案
　　●最常發生運動傷害的四個部位與三種動作為何？
　　●肌肉之間的動員競爭關係，弱處更弱的不平衡該如何改善？
　　●加快肌肉的恢復速度，可以做什麼運動彌補？
　　●蹲舉是動作之王，但軀幹與股骨的比例是否適合？
　　●憋氣時，肌肉的力量最強並提升動作精準度，如何掌握時機？
　　●肌肉燃燒後的痠痛，到底是訓練有效還是肌腱受傷？
　　●慢速離心收縮效果降低後，有哪種方法可以突破瓶頸？
　　●上胸太小、內胸過扁的難題，與肌腱位置有何關係？
　　●腹肌上下區段受不同運動神經支配，為何下腹特別難練？
　　●肌肉會自己找到偷懶的時機，該如何加入持續張力？

　　還有更多的精彩內容等您發現。

本書特色

　　1.世界健身書之王 Frederic Delavier 與 Michael Gundill 的巨著。
　　2.由李恆儒博士，宋季純醫師，韓立祥教練專業翻譯。
　　3.內附獨家授權健美肌肉解剖圖海報，全彩精印。
　　4.採用軟精裝方式裝訂，可平放翻閱。

Genres: Fitness, Health, Nonfiction, Science, Sports, Reference

352 pages, Paperback

First published July 7, 2010

About the author

Frédéric Delavier is 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 Le Monde du Muscle and a contributor to several other muscle publications, including Men's Health Germany. He is the author of the best-selling Strength 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.

Reviews

[Addee · Rating 5 out of 5]

Absolutely brilliant. These are the best training guides for beginners through to professionals. The information is simple, thourogh and relevant. I have been doing strength training for 15 years. I still refer back to this book regularly and always make significant gains when I put the information specific to me into practice. After a two year break from the gym, I started back with these books and after twelve months of training I am already benching freeweight of 20 kilo (50 pound) MORE than my bodyweight without any structural issues. And I'm a girl!

[Pete Wung · Rating 5 out of 5]

This is a major addition to the original Strength Training Anatomy book. This book is split into three parts. Part 1 is a pretty short part devoted to advanced techniques, while Part 2 is all about the exercises and the physiology behind the exercises. This is not a how to book, but it does a very good job of illustrating the exercises and the major muscle groups being trained through fantastic color photographs and detailed drawings of the muscles affected in cut away views etc. Part 3 is a short section on how to strengthen weak areas.

The book is very much concentrated on the musclehead kind of exercises, i.e. it does not really address anything that has anything to do with working out muscle groups in conjunction with one another. The emphasis is on building up individual muscles and obtaining the lean body builder look and mass. Definition is the key.

I wish that the authors would go into detail for the Olympic weight exercises, and show how the various muscle groups work in conjunctions and where one muscle group takes over from another and where the chain of muscular transfer happens. But that was never the intent of the series. It was to show how each large muscle group works, how to build them up and give the reader an idea as to how it all works.

This is an admirable book, it must have taken an immense effort to represent all the exercises and muscles in pictorial form. The book is incredibly thorough and quite informative for those who wants to understanding what they are doing without going headlong into the complete physiological and bio-mechanical studies.

[Salem Hassan · Rating 5 out of 5]

amazing

[Christian · Rating 3 out of 5]

I liked this much more than the first one.

[Hamed Sanati]

devgevr

[Aleona Christie · Rating 4 out of 5]

Old classic.

[Khalifé Mohamed · Rating 5 out of 5]

Le livre m'en a appris des choses .Je le conseille vivement !Vous ne le regretterez pas!

[Calum Shaw · Rating 4 out of 5]

Interesting, informative, good illustrations, I don't agree with a lot of the variations they offer, as they tend to put the body in a compromised position. Would not recommend for anyone with an injury, but for anyone with healthy joints and muscles it's a fantastic reference.

[Stephen Cranney · Rating 5 out of 5]

A pet peeve of mine is when exercise books don't cite their sources or connect their information to actual research. This book is one of the few that actually does. There's so much research out there I don't see why it isn't used more in popular press books.