Introduction

Part Ⅰ: A Deeper Understanding of Advanced Anatomy and Morphology

01 Analyse your body anatomically and morphologically.
□ 12 Worst Squat Postures
□ 12 Commonly Misunderstood Concepts in Anatomy and Morphology
□ There is no such thing as a miracle exercise that is perfect for everyone 13
Are the body proportions depicted in Da Vinci's "Human Proportions" true? 14
□ Some Simple Principles of Body Proportions 16
□ Relationship between arm length and movement 16
□ Long upper body and short upper body 24
□ Abdominal muscle to rib cage ratio 25
□ How does the difference in pelvic width affect the thighs? 29
□ Shape and muscle development of the thighs 33
□ Paradox of Upper and Lower Body Muscle Development 35
□ 36 Genetic Secrets Hidden in the Calves
□ Conclusion: How to Find the Training Method That's Right for You 36
□ Morphology can be used to predict the future 38

02 Understanding the pathology associated with muscle movement can help you protect your body.
□ Success is important, but it should not come at any price. 40
□ Be smarter when you exercise 40

03 Learn how to warm up systematically
□ Let's start with a full body warm-up 42
□ Detailed warm-up for injury-prone areas 42
□ Warm-up 43 to completely loosen up the muscles you will be exercising that day

04 Hormonal changes and joint hypermobility
□ Function of relaxin 44
□ Another cause of joint hypermobility: fatigue 46
□ Weather Forecast and Joint Pain 46
□ How to Manage Temporary Joint Hypermobility and Weather-Sensitive Joints 47
□ What should I do if my joint hypermobility doesn't improve? 47

05 How to prevent overuse injuries by alternating between exercises
06 Can athletes avoid Wolff's Law?
07 What is the optimal range of motion to maximize growth without injury?
□ Is it a partial repetition or a full repetition? 51
□ Advantages of full range of motion and disadvantages of partial repetitions 51
□ Disadvantages of full range of motion and advantages of partial repetitions 51
□ Conclusion: Not all exercises require the full range of motion 55

Part 2 Training and Recovery Techniques

01 Techniques for Advanced Exercisers
□ Stimulate the muscles as if performing precise surgery 58
□ The muscle recruitment area varies depending on the contraction method 59
□ Techniques for adjusting rest time between sets 60
□ How to Integrate the Zendrasik Manual into Exercise 63
□ Center of gravity changes depending on weight 65
□ Muscle redistribution theory that helps muscle growth 68

02 Cutting-edge muscle training methods
□ Electrical Muscle Stimulation Therapy 69
□ Is blood flow restriction training effective? 72
□ Tremor and Vibration Exercise Technique 76

03 Secrets of Recovery
□ A more precise definition of overtraining 78
□ Different recovery speeds for each person 78
□ Double impact 79
□ Nervous system damage after exercise 80
□ How to promote nerve recovery 82
□ Let's better understand pain and suffering 84
□ Let's restore tendons and joints 88
□ Take supplements that are tailored to your goals to achieve a complete recovery 91

Part 3 Muscle Exercises for Advanced Players

01 Let's make our shoulders bigger and protect them.
94 Pathological Problems of the Shoulder
Q Problems encountered when growing shoulders 104
EX Shoulder Exercise 106
Shoulder Rotation 106 with Bands
Jammer Press 109
Cheat One-Arm Lateral Raise with Dumbbells 112

02 Let's target the complex back muscles.
Anatomical and morphological features of the back 116
Pathological Problems Related to Back Muscles 119
Q Problems with Building Muscles 124
EX etc. Exercise 126
Weightlifting Snatch 126
Deadlift 129 for the latissimus dorsi
Reverse Hyperextension 133
Derabie Shrug 136

03 Let's build up our chest muscles
Why do pectoral muscles develop so unevenly? 138
Anatomical Analysis of the Pectoralis Major 139
How to Spot a Good Training Tool 142
EX Chest Workout 150
Isolation Shrugs for Upper Pecs (Gundils Shrugs) 150
Floor press 153

04 Let's develop biceps, triceps, and forearms.
Q Problems encountered when growing biceps? ~? 157
Q Problems encountered when growing triceps? ~? 160
EX Biceps, Triceps, and Forearm Workout 164
Finger Extension 164
Power Biceps Curl 168 with Low Pulley
Power Triceps Extension with High Pulley 172

05 Let's strengthen the core
Q Core strength issues? ~? 176
Q Fat Loss Problem 178
Q Water retention problem in the abdominal muscles 180
Q Problems due to lack of muscular endurance 180
EX Core Exercise 182
182 Planks and Variations to Improve Core Strength
Standing Power Crunches with Resistance Bands 186

06 Let's fill in the muscles in the thighs
Biomechanical characteristics of the thigh 190
How to Spot a Good Training Tool 192
Morphological features of the thigh 195
Q Problems encountered when developing quadriceps femoris ? ~ ? 198
EX Quadriceps Exercise 202
Belt Squat 202
Squats with a machine 206
Vertical leg press 208

07 Let's develop the hamstrings that have lagged in growth.
Anatomical and morphological features of the hamstrings 210
Q Problems encountered when developing hamstrings 213
Q Problems that arise when the hamstrings are mobilized in different areas 214
EX Hamstring Exercise 216
Glutham Raise 216
Hip Extension 218

08 Fill in the adductor and sartorius muscles
Anatomical and morphological features of the adductor muscles 222
224 Bonggonggeun, an essential muscle for athletes
EX Adductor and Sartorius Exercise 226
226 Thigh Adduction Exercises Using a Machine
Seated Serratus Anterior Muscle Exercise 229

09 Let's solve the imbalanced development of calf muscles.
Physiological characteristics of the calf 232
EX Calf Exercise 233
Belt Squat Calf Raise 233

Part 4: Advanced Workout Program

01 Warm-up Program for Advanced Players
□ Basic Warm-up 239
□ Complete warm-up 240

02 Advanced program to develop underdeveloped areas
□ Let's grow arms that have lagged in growth 242
□ Let's develop the upper pectoral muscles that have lagged in growth 244
□ Let's grow the deltoid muscles after growth has lagged behind 246
□ Let's build up the back muscles that have lagged in growth 248
□ Let's grow the thighs that have lagged in growth 250

Reference 252