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Increase strength, build mass, burn fat, and define your muscles. With full-color anatomical illustrations, step-by-step instructions, and training advice, Bodyweight Strength Training Anatomy is the authoritative resource for sculpting your physique without free weights, machines, or expensive equipment.
Targeting all muscle zones and primary muscle regions—arms, chest, shoulders, back, core, thighs, glutes, and calves—Bodyweight Strength Training Anatomy presents 156 of the most effective bodyweight exercises that can be performed anytime, anywhere. With expert advice from renowned strength trainer Bret Contreras, you’ll learn how to modify, combine, and sequence exercises to ramp up your routine and avoid plateaus.
In depth yet practical, Bodyweight Strength Training Anatomy takes you inside every exercise through stunning anatomical artwork that reveals primary muscles worked along with the relevant surrounding structures, including bones, ligaments, and tendons.
Whether you are just beginning your quest for a better body or simply seeking a proven approach for training at home, on the road, or on the go, Bodyweight Strength Training Anatomy is a one-of-a-kind resource that you’ll refer to again and again.
- Sales Rank: #20224 in Books
- Brand: Brand: Human Kinetics
- Published on: 2013-09-06
- Original language: English
- Number of items: 1
- Dimensions: 10.00" h x 7.00" w x .50" l, 1.20 pounds
- Binding: Paperback
- 224 pages
- Used Book in Good Condition
Review
"Bret Contreras is hands down one of the top fitness professionals. If you want to learn the science and art of bodyweight training, there is no better resource than Bret's book, Bodyweight Strength Training Anatomy."
Brad Schoenfeld, MSc, CSCS, CSPS-- Author of The M.A.X. Muscle Plan
“Bret Contreras is extremely knowledgeable about biomechanics, and Bodyweight Strength Training Anatomy is a tremendous resource for anyone wanting a better understanding of performing bodyweight exercises.”
Joe Dowdell, CSCS-- Founder and Owner of Peak Performance, New York City
About the Author
Bret Contreras, PhD, MS, CSCS, has become known in the strength and conditioning industry as the Glute Guy because of his expertise in helping clients develop strong, shapely glutes. In 2015 he earned his PhD in sport science from the Auckland University of Technology in New Zealand, where he studied under biomechanics expert John Cronin. Contreras has conducted numerous electromyography experiments in his research.
As the former owner of Lifts Studio in Scottsdale, Arizona, Contreras worked closely with hundreds of clients ranging from sedentary people to elite athletes, and he invented a glute-strengthening machine called the Hip Thruster. He currently trains figure competitors, writes programs for clients from all over the world, and consults for various professional sport teams. He is the author of the bestselling book Bodyweight Strength Training Anatomy (Human Kinetics, 2014) and coauthor of Strong Curves (Victory Belt, 2013).
Contreras is a distinguished lecturer in strength and conditioning, presenting at many conferences throughout the United States, including those hosted by the National Strength and Conditioning Association (NSCA). He is editor in chief of the NCSA’s Personal Training Quarterly and cofounder of Strength & Conditioning Research Review. He is a peer-reviewed author and regular contributor to well-known industry publications including Men’s Health, Men’s Fitness, Oxygen, and MuscleMag. Oxygen magazine voted him the Glute Expert in their 2010 glutes edition. Contreras maintains the Strength of Evidence Podcast, where he discusses important topics in strength and conditioning.
Most helpful customer reviews
119 of 128 people found the following review helpful.
Bodyweight Strength Training Anatomy
By Martin Palacio
I've been training exclusively with bodyweight exercises from the book You Are Your Own Gym by Mark Lauren for about a year now and have achieved great results. Im a big fan of this type of training, so naturally this book piqued my interest. It has good exercises, and it does a decent job of illustrating the primary and secondary muscles being worked. Overall, I enjoyed the read and had only the below critiques:
1. I found exercise descriptions should have been more descriptive, especially for the more complex movements like the one-arm push-up, especially since the illustrations show only the finishing positions. The devil's in the details, especially when you expect people to train alone with only your book as their guide.
2. I would have liked to see more ways to increase or decrease the difficulty of these movements or been given recommendations on how to work up to the harder exercises. Unlike with lifting weights or using machines, with bodyweight training you can't just add or remove plates or adjust a pin. Without knowing how to adjust the difficulty, the usefulness of many of these movements is highly limited. Exercise progressions and tips on adjusting movement intensity are a must for any book on Bodyweight training to be truly effective.
3. Because of the above stated reason (not knowing how to progress or adjust movement difficulty), it's impossible to create a real strength training program with the given bodyweight exercises. Yes, you can exercise, but you can't really "train" with an end goal other than to increase reps. The author's program in the back of the book is evidence to this as he does not provide rep goals for any of the exercises and oddly suggests training the entire body 5 times per week, using the same exercises. That is without a doubt "exercising" and not what I would consider strength training with clear objectives in mind. When using a good strength training program that makes use of whole body training sessions, every other day is plenty for the average person. And since movement intensity needs to be adjusted in order to keep you in the appropriate rep range for the development of strength, in my opinion, "Bodyweight Exercise Anatomy" would have been a more appropriate title for this book.
Like I said, overall, I like the book, and it does contain good information. However, I was only able to add a few minor tools to my bodyweight training arsenal that I hadn't already picked up from using You Are Your Own Gym for the last year.
27 of 28 people found the following review helpful.
Amazing info for the bodyweight training enthusiast
By gt surber
Bret Contreras has produced an amazing addition to the rapidly growing body of literature on body weight strength and athletic training. Bret has included data on muscles involved in each of the exercises he describes. This is data I have not seen in anywhere close to this detail and accuracy elsewhere. Scattered throughout the book are golden nuggets of wisdom on body weight training, and training in general. These are all of the most common sense and readily applicable nature. Warnings as to over use and over training are gently inserted, not to scare, but to keep the user of this book on the right path. There is a brief section on nutrition that makes sense (eat natural foods, leaning protein heavy, but include vegetables and fruits, balancing with a few carbs. That's it). Bret does not push Paleo, either the original or Rob Wolff's version, but clearly approaches that concept.
First Bret introduces us to the concept of bodyweight training. Then he takes the parts of the body and details several exercises in each. In each of these sections, the exercise is rated as to difficulty, well described with diagrams depicting the muscles and bones and postures involved in most of them, , and then discussed in terms of the motions and sports that utilize that activity. The body sections Bret discusses are very inclusive: Arms, Neck and Shoulders, Chest, Core, Back, Thighs, Glutes, Calves. Mention is made of the grip in appropriate places. Then a chapter on whole body exercises is included. Bret finishes with a chapter called "Planning your Program" discussing Individualization, Autoregulation, Strength Balance, Training Goals, Training Variables, Putting it all Together, and Training for Fat Loss. Each chapter is clearly and simply written. Necessary words are defined right in the text. If one masters all the words Bret defines and uses, one would have a good understanding of basic anatomy of the human body. Bret has pruned the details of human anatomy down to the essentials and makes the essentials clear. There is not fluff in this book.
Bret Contreras has both a Masters degree and the CSCS certification. He has owned a strength gym in Scottsdale AZ. Bret is, according to his bio in the book, a sought after speaker. He is a peer-reviewd author and contributor to many industry publications. Currently, he is in New Zealand studying biomechanics, pursuing a PhD in sport science. In spite of all this, this book is not pedantic, but well and clearly written.
Bret has chosen an excellent menu of exercises in each anatomic area. But to keep the size of the book manageable, he has left many good exercises out. The user of this book would benefit from just doing the Exercises Bret includes. But I would recommend augmenting the lists with the encyclopedic texts "Men's Health Big Book of Exercises" and "Men's Health Power Training" by Robert dos Remedios.
This book is a reference book that should be on the shelves of every bodyweight enthusiast, and trainer. I initially bought the Kindle Version. But once, I realized the importance and uniqueness if this book, I ordered the paperback version for my library.
2 of 2 people found the following review helpful.
Great Reference
By Stephanie C
This is a awesome book. It provides information on exercises you can do pretty much anywhere using body weight, and it has useful pointers for correctly executing each one. The images highlight which muscle group you're working on most, so it makes it easier to choose which exercises to focus on.
Overall, it's an informative guide to working out and a good reference to have.
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