Roman Chair Side Bends

What's up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. This exercise is working on the bench originally planned for lumbar extension. Put yourself on the side with your hip on the bench and your torso in the void. Your hands are behind your head or on your torso…

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Dumbbell Side Bends

What's up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing wit your legs slightly apart with one hand behind your head and a dumbbell in the other hand : Do a lateral flexion of your torso on the opposite side of the dumbbell Return to the start position or…

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Knee Instability

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. When the knee extended, external and internal lateral ligaments stretched and prevent rotation of the joint. Standing on one foot, knee wedged in extension, which means that there is no need for muscle action to stabilize the joint. When the knee flexed, external and internal lateral…

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Seated Calf Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Sitting on the machine with the bottom of your thighs under the pads. Your forefoot on the step with your ankles in passive flexion : Do an extension of your feet This exercise mainly works soleus (this muscle named like that because it looks like flat fish,…

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Donkey Calf Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Your feet on the step in passive flexion with yor legs stretched. Your torso inclined and your forearms are on the support. Your pelvis placed under the top pads : Do an extension of your feet or a flexion. This exercise works triceps surae (composed of 2…

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Standing Calf Raise Machine

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Stand with your back straight and your shoulders under the pads. The front of your feet on the step with your ankles in passive flexion : Do an extension of your feet with of your knees joints in extension. This exercise works the triceps surae composed of…

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Standing Calf Raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Stand with the front of your feet on a step. Put your hand on a wall or a support to have more stability : Slowly flex your feet to stretch your calves. Extend your feet with your knees extended or slightly bent. It's a movement to be…

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Spinal Disc Herniation

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. First we can say : « disc herniation » or « herniated disc » but I prefer use « disc herniation » in my article. Disc herniation is a common pathology in bodybuilding. This often occurs because of poor back placement during exercises such as squat, deadlift and rows (barbell bent row, seated…

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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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Biceps Tendon Rupture

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Rupture or tear of the biceps long head is the serious injury the most frequent in sport This injury usually appears on a muscle weakened by tendinitis caused by a sudden movement of the arm. Sudden arm movements are usually thrown like baseball, tennis, throwing sports…

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Biceps Resets

As you know, I went to the next level in my training by increasing weights of 4 kg (8.8 lbs). But there are exercices when I haven't been able to do like biceps exercises. I have 3 biceps exercises : Cable Curl High; Incline Dumbbell Alternate; Barbell Curl. For these three exercices I kept the same weights but I do 5…

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