Good Morning

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing with your feet slightly apart. The barbell put on your trapezius or lower on your posterior deltoids : Inhale and bend you torso forward to the horizontal with your back straight, the axis of flexion passing through coxofemoral joint. Back to the start position and exhale.…

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Adapt Your Training To Your Morphology (Part 2)

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. If you didn't read Part 1, click here. Legs Improve your squat position To reduce the lower back's effort and limit the hamstrings tension, it's possible to do like powerlifters by putting the barbell on posterior deltoids. This technique decreases the cantilever and increases the power…

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Adapt Your Training To Your Morphology (Part 1)

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. In bodybuilding, it's really important to take into account individual morphological differences. Especially for squat and deadlift. Squat and deadlift have a different muscular work for a brevilineal person and a rangy person A brevilineal person has a proportionally long torso and short limbs. An rangy…

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How To Do Dumbbell Squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing with your feet apart. A dumbbell in each hand with your arms relaxed : You look straight in front of you. You inhale deeply. You arch a little bit your back and squat down. When your thighs are parallel to the floor, straighten your legs to…

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Squat Correctly (Part 1)

I read a Nerd Fitness article  and I learned good stuff. I’m sure that in your gym, everyone says it’s good to do squat ? But who do your see really doing ? There’s not a lot of people, it’s weird, no ? I do the squat on leg’s day but the truth is that it’s actually a « full body » exercice. « Full body »…

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Know How Much Weight To Lift (Part 1)

I read a Nerd Fitness article  and I learned good stuff. When we’re beginners and we have studied the theory well, the first time we train in a gym, we have this kind of questions : What weight should lift to begin with ? If my program tells me to do 5 sets of 5 reps at 80 % of my 1 rep…

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Upright Rows

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and your hands are a little more apart than the width of your shoulders : Inhale and pull the barbell along your body to your…

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Barbell Front Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing with legs slightly apart. Your back straight with your abs contracted. Place a barball on your thinghs with a pronated grip and you have arms outstrechted : Inhale and raises the barbell until the level of your eyes Back to the start position slowly by avoiding…

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Stretching Of Deltoids Anterior

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing legs spreads to shoulers width. Your arms stretched behind your back with your fingers crossed. Push your arms as far back as possible and raise your arms slowly. Pull out your torso and try to touch your torso with your chin. Keep this position for…

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High Pulley Lateral Extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Standing in front of pulleys. Keep your arms stretched forward to take the right handle with your left hand and take the left handle with your right hand : Inhale and spread your arms, keeping your arms outstretched. Expire at the end of the movement. Back to…

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One Arm Rear Deltoid Fly With Cable

I read a Frederic Delavier’s book « Strength Training Anatomy » and there is good stuff. Place the pulley at your waist and place your body in profil in relation to the machine. Take the handle and stick your arm along your body with your elbow flexed and your forearm against your stomach : Do an external rotation of your arm trying to…

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Low Pulley Bent Over Lateral Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing, your feet apart with your legs slightly bent. Bent your bust forward with your back straight. Lets hang your arms and take a handle in each hand for cables to cross : Inhale and raises your arms to the horizontal Exhale at the end of the…

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