Part I. Deepen Your Understanding of Advanced Anatomy and Morphology Analyze Your Anatomy and Morphology The Worst Squat in the World Anatomy and Morphology: Concepts That Are Often Misunderstood There Is No Miracle Exercise That Is Perfect for Everyone Are the Proportions of the Vitruvian Man Real? A Few Simple Rules Analysis of Arm Length Long and Short Torsos The Ratio Between the Abdomen and the Rib Cage Large Hips/Narrow Hips: How Does This Affect the Thighs? Short Thighs/Long Thighs The Paradox of Upper-Body/Lower-Body Development Genetic Secrets of the Calves Conclusion When Your Future Is Obvious From Your Morphology Understand the Pathologies Related to Strength Training So You Can Protect Yourself Success, Yes. but Not at Any Cost! Be Clever Like a Chess Player Learn to Structure Your Warm-Up Start With a Total Body Warm-Up Specific Warm-Up for Weak Areas Complete Warm-Up for the Muscle Groups That You Plan to Work Joint Hypermobility Caused by Hormone Fluctuations The Function of Relaxin Fatigue: Another Cause of Joint Hypermobility The Weather Report and Joint Pain How to Manage Temporary Joint Hypermobility or Sensitivity to the Weather What to Do If a Hypermobile Joint Does Not Get Better How to Alternate Exercises to Avoid Repetitive Injuries Can an Athlete Escape Wolff''s Law? What Is the Proper Range of Motion for Maximum Gain Without Injury? Partial or Full Repetitions? The Advantages of a Full Range of Motion/Disadvantages of a Partial Range of Motion The Disadvantages of a Full Range of Motion/Advantages of a Partial Range of Motion Conclusion Part II. Training and Recovery Techniques Advanced Training Techniques Target Muscles With Surgical Precision The Method of Contraction Influences the Muscle Area That Is Recruited Strategies for Adjusting Rest Breaks Between Sets Practical Applications of the Jendrassik Maneuver Changing the Center of Gravity by Adding Weight The Give-and-Take Theory for Progress High-Tech Bodybuilding Methods Electrical Muscle Stimulation What Is the Point of Blood Flow-Restricted Training? Vibration and Oscillation Techniques Secrets for Recovery A Better Definition of the Concept of Overtraining Heterogeneous Recovery Times Double Shock Nervous System Damage Following a Workout How Can You Promote Nerve Recovery? Understanding Aches and Pains Better Ensure Tendon and Joint Recovery Master Recovery Through Targeted Supplementation Part III. Strength Training Enlarge and Protect the Shoulders Specific Shoulder Pathologies Problems Developing the Shoulders Shoulder Rotation With a Band Jammer Press One-Arm Lateral Raise, Cheating, With a Dumbbell Attack the Complex Muscles of the Back Anatomy and Morphology Characteristics Pathology Specifics Problems Developing the Back Weightlifting Snatch Deadlift for the Latissimus Dorsi Reverse Hyperextension Delavier''s Shrug Target the Chest Why Is the Development of Chest So Unbalanced? Anatomy Specifics Specific Information About Good Training Materials Isolation Shrug for the Upper Chest (Gundill''s Shrug) Floor Press Build the Biceps, Triceps, and Forearms Problems Developing the Biceps Problems Developing the Triceps Finger Extension Power Biceps Curl Using a Low Pulley Power Triceps Extension Using a High Pulley Strengthen the Core Problems With Core Strength Problems Trimming Fat Problems With Water Retention in the Abs Problems With a Muscle That Lacks Endurance The Plank and Its Many Variations for Static Core Strengthening Standing Power Crunch With a Resistance Band for Dynamic Core Work Fill In the Quadriceps Biomechanical Specifics Specifics About Proper Training Materials Morphological Characteristics Problems Developing the Quadriceps Belt Squat Squat Using a Machine Vertical Leg Press Catch Up the Hamstrings Anatomy and Morphology of the Hamstrings Problems Developing the Hamstrings Problems With Regional Recruitment of the Hamstrings Glute-Ham Raise Hip Extension Fill In the Adductors and the Sartorius Anatomy and Morphology of the Adductors The Sartorius Is an Indispensable Muscle for Competitions Thigh Adduction Using a Machine Sartorius Exercise Understand and Manage Unequal Development in the Calves Physiological Characteristics Belt Squat Calf Raise Part IV. Advanced Programs Advanced Warm-Up Programs Basic Warm-Up Complete Warm-Up Advanced Programs to Catch Up Weak Areas Catch Up the Arms Catch Up the Upper Chest Catch Up the Back of the Shoulders Catch Up the Back Catch Up the Thighs.