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, s 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.

1. Bodyweight Strength Training Anatomy Pdf Free

Bodyweight Strength Training Anatomy, 2013, 224 pages, Bret Contreras,, 290, Human Kinetics, 2013 DOWNLOAD http://en. 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.'

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. Thank you for the complimentary goodreads first-read copy of this book! 'Bodyweight Strength Training Anatomy' is a very well designed and researched book. Each chapter targets a specific group of muscles, including exceptionally well done diagrams of each muscle group. Beginning with each diagram, it is followed by a brief, yet very understandable to the reader description of the muscle group and what it's function is within the body and our movements.

Following this is a series of exercises, wh Thank you for the complimentary goodreads first-read copy of this book! 'Bodyweight Strength Training Anatomy' is a very well designed and researched book. Each chapter targets a specific group of muscles, including exceptionally well done diagrams of each muscle group. Beginning with each diagram, it is followed by a brief, yet very understandable to the reader description of the muscle group and what it's function is within the body and our movements. Following this is a series of exercises, which include a clear, understandable diagram, very clear instructions for the exercise and extremely helpful and interesting additional notes about each exercise. The beauty of these exercises is that they don't require any fancy, costly equipment and can be done anywhere easily.

For my own purposes, I was very interested in this book, particularly about re-building upper body strength. I had bilateral mastectomy surgery in June, and have been trying to regain upper body strength slowly but surely under my doctor's guidance. After receiving my copy and reading through the book, I was quite impressed, both with the easy to understand, consistent layout of the book and the well researched information it contains. I brought it to one of my doctor's appts. To ask her approval on several of the exercises for upper body strength, and she too was quite impressed with it! I've been able to add 2 exercises to begin with and we are going to gradually build from there. Very exciting and motivating!

I'd also like to say that while I was reading the book, I thought it would be terrific for my 21 year old son. He's a senior in college, and for work and as a passion, he has trained to be a guide for very challenging mountain and cliff climbing, cross country skiing 3 day no frills survivalist trips and white water rafting and kayak extended trips. He is a certified Maine Bound guide and a certified First Responder for Wilderness emergencies. All of this requires quite a bit of body strength, for which he regularly works to maintain.

As he has to go to the campus gym to use equipment for this, I thought this book would be terrific for him because you need no equipment for the exercises. It's often very crowded at the campus gym with long waits to use the equipment. So, I am definitely going to purchase a copy for him for Christmas - he can use the program anywhere he goes - except maybe when he's dangling from the side of a cliff, which I must say as a Mom puts my heart in my throat. So anything I can do to help maintain maximum safety for him is money well spent! There are also other books in this series, a few that a plan to purchase. 'Stretching Anatomy' for myself and 'Dance Imagery for Technique and Performance' for one of my daughters. There are many more to choose from!

So whether you are a beginner and/or someone who needs to regain body strength, or you are more advanced and are working diligently to maintain body strength, this is the perfect book for you! Also it makes a terrific gift for someone you know who might enjoy and/or need it. Again the beauty is you don't need equipment for any of the exercises and the book is exceptionally well done. Thank you so very much again for the complimentary copy of 'Bodyweight Strength Training Anatomy'! Bret Contreras + Human Kinetics = Wonderful Other books I've read pointed out possible gaps in bodyweight programs. (I vaguely recall Pavel Tsatsouline implying in the FAQ/Epilogue of a book that good skill + strength in the barbell dead lift would fit on top of the pistol squat and 1-arm-1-leg push-up.) Where the provides a template, books explain and encourage and illustrate the ideas. This author divides exercises into six categories: knee & hip dominant, upper body Bret Contreras + Human Kinetics = Wonderful Other books I've read pointed out possible gaps in bodyweight programs.

(I vaguely recall Pavel Tsatsouline implying in the FAQ/Epilogue of a book that good skill + strength in the barbell dead lift would fit on top of the pistol squat and 1-arm-1-leg push-up.) Where the provides a template, books explain and encourage and illustrate the ideas. This author divides exercises into six categories: knee & hip dominant, upper body pull & press, linear core, and lateral & rotary core.

A super guide with very clear explanations and diagrams of how to do each exercise, and exactly what muscles they hit. The book explains how high intensity intervals and metabolic conditioning work, with examples of how to do each. There are sample routines built for purpose that are really easy to follow and adjust to your own needs based on your requirements. As an Olympic weightlifter and competitive rower, I have special interest in the whole-body routines that build strength and mobility. Y A super guide with very clear explanations and diagrams of how to do each exercise, and exactly what muscles they hit. The book explains how high intensity intervals and metabolic conditioning work, with examples of how to do each.

There are sample routines built for purpose that are really easy to follow and adjust to your own needs based on your requirements. As an Olympic weightlifter and competitive rower, I have special interest in the whole-body routines that build strength and mobility. You don't need a gym or costly equipment to do these workouts, they get real results, and are an excellent complement to sport-specific training. I won this book in a giveaway.

First of all, I'm super sore! I was familiar with many of the exercises in this book, but was able to try out some new ones as well.

I learned new things about the exercises I have been doing for years. This book is beautifully illustrated and gives excellent information about each exercise. I can do most recommended activities in my own home with no special equipment. I especially liked that there were difficulty ratings and modifications on each exercise so that I won this book in a giveaway.

First of all, I'm super sore! I was familiar with many of the exercises in this book, but was able to try out some new ones as well. I learned new things about the exercises I have been doing for years. This book is beautifully illustrated and gives excellent information about each exercise. I can do most recommended activities in my own home with no special equipment. I especially liked that there were difficulty ratings and modifications on each exercise so that I could adjust accordingly based on my own fitness level. I love anatomy and learning new exercises, so this book was great!

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This is a great book teaching to do the basic exercises properly. The illustrations are great about which exercise work which muscles. The exercises range from basic to advance.

There is a meter at the top saying what lever the exercise is supposed to be set for. One of the misconceptions I want to clear up. Yes we can all do press up, however as the author states there are dozens of variations of press up, a change as slight as changing from normal to knuckle press ups work different muscles. In This is a great book teaching to do the basic exercises properly. The illustrations are great about which exercise work which muscles.

The exercises range from basic to advance. There is a meter at the top saying what lever the exercise is supposed to be set for. One of the misconceptions I want to clear up.

Yes we can all do press up, however as the author states there are dozens of variations of press up, a change as slight as changing from normal to knuckle press ups work different muscles. In this book Brent does give different variations (not every variant) ranging from popular to challenging. He does give a breakdown of how to work your way up to the Handstand press up by doing less challenging variants to strengthen muscles needed to pull the Handstand press up off. There are a lot of great tips like this to make body weight training more challenging either through repetitions, intensity, or by stringing different excises together. He does give his advice into creating a personal training program, what to look for and what to try to avoid. Then he talks about exercises he recommends that work well together or complement each other; especially in the total body workout section.

The largest section of the book is devoted to legs which does make sense as they are the biggest, and a core muscle groups; also in keeping with his reputation as the 'Glutes guy'. He does talk about the whole leg including the calf muscles, to the Glutes and everything in between.

He does mention about joint safety and personal differences in body types and genetics. He talk about safety being first, but he does also recommend many exercises where people pull ups under tables or door frames. Maybe there are studier tables in America, but these exercise do not really appeal to me personally. I would recommend getting a pull up bar rather than this. I fairness he do say this as well if you are not happy with the sturdiness for the equipment you are using. This book is great for anyone looking to train from home, if you are a specialised athlete and looking for a book improve you particular discipline this is probably not the best book, except learning through the illustrations to target specific muscles groups you might want to improve on.

Having said that a number of gyms I have been in recent have been setting aside larger areas for functional or bodyweight training, so the information in this is useful. I would mainly recommend this book for people like me who do not have as much time as we used to get to the gym and want to train from home, or people who want to improve their personal and functional fitness.

There was a lot I enjoyed about this book. The exercise explanations were clear, I like how the book was divided by chapter, and it really gave a number of helpful tips. I'm definitely logging in a few of these body weight training exercises into my repertoire. Its a book great for travelers. What prevents me from giving this book a 5.

rating are two things: 1. Although it has a great repertoire of moves, many I already knew of, so it wasn't a book that really gave a whole lot of new information There was a lot I enjoyed about this book. The exercise explanations were clear, I like how the book was divided by chapter, and it really gave a number of helpful tips. I'm definitely logging in a few of these body weight training exercises into my repertoire. Its a book great for travelers. What prevents me from giving this book a 5. rating are two things: 1.

Although it has a great repertoire of moves, many I already knew of, so it wasn't a book that really gave a whole lot of new information and insight. I loathed the way the author talked about women's motivations for working out. At the beginning of each chapter, he would outline why this particular body part is in need of exercise, and how everyone covets a 'sexy muscular back' or whatever. In his descriptions of women's motivations, they were almost completely aesthetic, while for men, it was more about strength and power. The sexist attitude got a little sickening to read, so for the latter half of the book I just skipped the intros. The exercise breakdowns were very scientific. I found it hard to read because of this, and found myself just picking out the highlights of various exercises.

That's more because I come from a background where I am not familiar with the anatomical terminology. I also found this book rather sexist.

The author kept pointing out that exercises were important for men to get big and strong, and women to look good in backless dresses and to live up to the current fascination society as with attractive g The exercise breakdowns were very scientific. I found it hard to read because of this, and found myself just picking out the highlights of various exercises. That's more because I come from a background where I am not familiar with the anatomical terminology. I also found this book rather sexist. The author kept pointing out that exercises were important for men to get big and strong, and women to look good in backless dresses and to live up to the current fascination society as with attractive glutes.

Bodyweight Strength Training Anatomy Pdf Free

I found this distracted from the general scientific writing in the rest of the book, and didn't really need to be there. This book is different then the others written on the same subject because it goes into anatomy of the exercises and tells you exactly which muscles are being worked on during each exercise. What separates it from others is that it doesn't give you read made routines to follow but actually gives you the basic principles to make your own routines which most other books overlook. It concentrates on individualism in exercises i.e what routines may work for one person may not be right for another so This book is different then the others written on the same subject because it goes into anatomy of the exercises and tells you exactly which muscles are being worked on during each exercise.

What separates it from others is that it doesn't give you read made routines to follow but actually gives you the basic principles to make your own routines which most other books overlook. It concentrates on individualism in exercises i.e what routines may work for one person may not be right for another so if you are dreading the next workout and not looking forward to it then this is an indication that something needs to change and this book provides that change. What a fascinating book.

I loved the illustrations and the explanation for the exercises. I can't do most of the recommended exercises due to physical limitations, but in just a few days I have found some exercises to add to my current routine. I highly recommend this to anyone who is bored with going to the gym or wants to change up their fitness routine. Note- I won this book in a Goodreads give-away. I'd like to think I would have purchased it if I had seen it in the bookstore. It is high qua What a fascinating book.

I loved the illustrations and the explanation for the exercises. I can't do most of the recommended exercises due to physical limitations, but in just a few days I have found some exercises to add to my current routine. I highly recommend this to anyone who is bored with going to the gym or wants to change up their fitness routine. Note- I won this book in a Goodreads give-away. I'd like to think I would have purchased it if I had seen it in the bookstore. It is high quality and well worth the purchase price.

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.

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. '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.