Strength training anatomy complete book pdf

Currently, more than 90% of the unofficially authorized "Strength Training Anatomy Complete Book" PDFs that can be found online are scanned copies of the old version in 2015. They lack the core content of the two new chapters of the 2021 revised version: strength adjustment for women's menstrual cycles and joint pressure correction for elderly trainers. Some of the illustrations are still from the wrong version back then. It is easy to go wrong when practicing according to them, and it involves copyright infringement. There is really no need to go to all the trouble to find it. Ordinary people who want to read it must either spend 50 or 60 yuan to buy the genuine physical version, or go to WeChat to read it and buy an authorized electronic version. The most expensive one is only 15 yuan. It is high-definition and can take notes. It is much better than the incomplete resources that can be found everywhere.

In the first half year of my systematic strength training, I always felt that "to know something, you must know why." I heard an old coach on the Internet say that this book is the anatomy bible for ironmen, so I read three or four fitness forums, saved 50 forum coins, and downloaded a PDF of more than 130 MB. They were all mixed up, and I practiced for two weeks according to the "lateral raise abduction to 180 degrees" mentioned in it, and my shoulder snapped for half a month. Later, I went to a regular bookstore to renovate the version and found out that the data in the old version had been changed a long time ago. Ordinary people do not have the range of motion of the shoulder joint of athletes, and abduction to 120 degrees is enough. Then the supraspinatus muscle is directly stuck by the acromion. It is strange that it does not hurt.

To be fair, this book, with so many people rushing to find it, does contain real stuff. It is different from the systematic anatomy used in medical schools. It is written entirely from the perspective of a trainer. If you read other anatomy books, they will only talk about the long head, lateral head, and medial head of the triceps brachii, and where the starting and ending points are. This book directly marks for you how much to buckle your wrist in when doing a rope push-down. The activation rate of the long head can be increased by 27%. The narrow distance How much of the elbow joint can be clamped during the bench press can maximize the proportion of force generated by the medial head. Even how much of the pelvis can be turned to avoid training the erector spinae when doing the goat push-up. It is all clearly calculated for you. Whether you are a newbie who can't tell the difference between the biceps and the brachialis, or a veteran coach who has been working for five or six years, you can find something in this book.

Of course, the fitness circle is not one-sided about this book. Several friends I know who do sports rehabilitation feel that this book relies too much on the standard human body model. In fact, everyone's bone proportions and muscle starting and ending points are different. For example, in the same squat, for a person with a long femur and a person with a long tibia, the pressure on the knee over the toe is not the number stated in the book. If you apply it mechanically, you will easily get injured. This is true. A member I worked with before was 1.9cm tall and his legs were 20cm longer than his upper body. He could not squat at all when he squatted with his lower legs perpendicular to the ground as mentioned in the book. After adjusting the angle of his knees, it was no problem. But having said that, for the vast majority of ordinary trainers, your level is not yet at the point where you need to worry about individual differences. The standard data given in the book is enough for you to avoid 90% of training pitfalls.

If you really want to find an electronic version, don’t search on those messy resource sites. I have tried it before. Eight of the ten download links I clicked were game installation packages, and two contained pop-up viruses. Regularly authorized electronic versions are available from WeChat Reading. I bought them from WeChat Reading last year for only 12 yuan. The pictures are all high-definition vectors. When you click on a muscle part, the corresponding training action explanation will pop up. It is 10 times easier to use than the scanned version. If you go to the gym often, you should buy a physical book. The coated paper is not afraid of sweating. Before practice, go to the locker room and flip through two pages of the key points of the parts to be practiced that day. Pay careful attention when practicing. The progress is really much faster than practicing randomly. I have been practicing butt training for half a year and I don’t feel it. Yes, I read a book and saw that the prerequisite for gluteus maximus activation is that the hip extension must be 15 degrees above the neutral position. Then I realized that when I deadlifted, I always stood straight and then retracted, and did not do enough hip extension at all. After the adjustment, my glutes were sore for three days the next day, and the effect was better than half a month of training before.

Oh, by the way, there are still many people selling old versions of PDFs with 2023 version covers everywhere for more than ten yuan a copy. Don’t be fooled. There is an orange “2021 Revised” mark on the cover of the genuine revised version. The ones that are not there are all old versions, so you can’t afford to waste the money. If you really want to study hard, spend the money of a cup of milk tea to buy a regular electronic version, or drink two cups of milk tea and buy a physical version. It is better than practicing blindly with a scanned version that is so blurry that you can't see the muscle lines.