Table of Contents

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Chapter 1: The Levers of the Human Body

  • Lever Magnification
  • Primary & Secondary Levers
  • Tilting a Lever into a Secondary Plane

Chapter 2: Active Levers & Neutral Levers

  • Lever Position Relative to Resistance
  • Efficient & Inefficient Lever Positions
  • Assessing Exercise Efficiency
  • Making a Neutral Lever Dangerously Active

Chapter 3: Mechanical Disadvantage

  • The Difference Between a Muscle Pulling on its Operating Lever Perpendicularly versus from a Parallel Angle
  • Application and Examples
  • In Which Muscles/Joints Does This Occur?
  • Likelihood of Injury

Chapter 4: The Resistance Curve

  • Lever Position Determines Percentage of “Activeness”
  • Types of Resistance Sources / Angles of Resistance
  • Manipulating the Resistance Curve
  • Early Phase Loading

Chapter 5: The Apex and the Base

  • One Side of the Hill versus the Other
  • The Transference of Load
  • The Resistance Quadrants
  • Application
  • How the Secondary Lever Relates to the Apex and Base

Chapter 6: Primary & Secondary Resistance Sources and Other Forces

  • Secondary Resistance in Synch with the Primary Resistance Source
  • Secondary Resistance Source Pulling in a Different Direction Than the Primary Source
  • A Composite Direction of Resistance
  • Improperly Adding a Secondary Resistance Source
  • Centrifugal Force / Momentum
  • Ground Reaction Force

Chapter 7: Alignment

  • Direction of Movement and of Resistance
  • Consequence of Misalignment
  • The Muscle Origin and Insertion
  • Viewing the Alignment Plane

Chapter 8: Opposite Position Loading

  • The Load is Always Greatest Opposite the Direction of Resistance
  • Improper Positioning of a Muscle Relative to Resistance
  • Direction of Movement Determines Muscle Activation, But Not Necessarily Load
  • Consequence for Improper Positioning of Muscle, Relative to Resistance
  • Proper Positioning of a Muscle, Relative to Resistance

Chapter 9: Dynamic & Static Muscle Contraction / Range of Motion

  • Exercise With Movement versus Exercise Without Movement
  • Application of Static Muscle Contraction
  • Properly Combining Dynamic & Static Muscle Contraction, in a Given Exercise
  • Selecting the Correct Skeletal Pivot
  • Range of Motion
  • The History of Isometric Exercise

Chapter 10: The “All or Nothing” Principle of Muscle Contraction

  • Muscles Produce Movement by Pulling From Origin to Insertion
  • The Myth of Changing the Shape of a Muscle

Chapter 11: Reciprocal Innervation

  • The Discovery of Reciprocal Innervation
  • The Concept of Non-Interference
  • The Role of Reciprocal Innervation in the Apex and Base
  • The Stretch of an Antagonist Muscle Interferes with the Activation of an Agonist Muscle
  • Structuring One’s Workout by Utilizing Reciprocal Innervation
  • Utilizing Reciprocal Innervation to Relieve Muscle Cramps

Chapter 12: Compound versus Isolation Exercise: A Sociological Analysis

  • The Origins of “Strength Training”
  • The Bias Against Physique Development
  • The Evolution of Competitive Weight Lifting
  • The Glorifying of Strength and Performance Exhibitionism
  • The Role of Strength in Survival and Heroism
  • Comic Books and Mythology
  • Modern Day Male Fantasies of Being Powerful and Dangerous: Role Playing
  • Departure From Logic

Chapter 13: Peripheral Recruitment

  • The Assertions of “Compound Exercise” Proponents
  • Reality Check of Those Assertions
  • Comparing the “Muscle Building Effectiveness” of Compound Exercise versus Isolation Exercise: The Factors of Analysis Defining “Peripheral Recruitment”
  • The Illusion of “Compound Exercises”: Inefficient Levers
  • The Bio-Mechanical Flaws of Compound Exercises
  • The Folly and Injury Risk of Emphasizing Heavy Lifting to Build Muscle

Chapter 14: Momentum

  • “Good Form” versus “Bad Form”
  • The Illusion of Strength Created by Bad Form
  • The Role of Momentum in the Apex and Base
  • The Loss of Benefit Created by Momentum
  • Acceptable Applications of Momentum
  • The Risk of Those Applications

Chapter 15: Balance & Core Exercises: Stability versus Instability

  • The Sales Pitch
  • The Statistical Analysis
  • The Advent of the Marketing Trend
  • What is Balance?
  • What is Proprioception?
  • Consumer Deception: The Folly of Combining Proprioception Training with Resistance Exercise
  • The Risk of Unstable Exercise
  • What is the “Core”?

Chapter 16 – Cross Education & The Benefit of Uni-lateral Movements

  • The Discovery of “Cross Education”
  • The Mechanism
  • Applications of Cross Education
  • Defining “Uni-Lateral” Exercise and How to Utilize It
  • What is “Uni-Directional Focus”?
  • What is “Bi-Lateral Deficit”?

Chapter 17: Assessing & Selecting Exercises

  • Determining the Components of an Ideal Exercise
  • Muscles Always Pull Toward Their Origin
  • Referencing Human Evolution to Determine Ideal Anatomical Movement
  • Movements That Are Most “Natural” Are Best
  • Joint Design As a Reference
  • The Direction of a Muscle’s Fibers As a Reference
  • Determining Which Exercises Are Good, Better and Best (or Bad)
  • The Baseless “Need” to Change Exercises

Chapter 18: Pectorals

  • Anatomy of the Pectoralis major: Determining Its Ideal Direction of Motion
  • The Myth of the Incline Angle
  • The Best Pectoral Exercise
  • Defining “Incline”, “Flat” (supine) and “Decline” Angles
  • Alternative Exercise Angles for the Pecs
  • Examining Some “Not So Good” Exercises
  • Anatomy of the Pectoralis minor
  • Anatomy of the Coracobrachialis

Chapter 19: Latissimus dorsi & “Upper Back”

  • Anatomy of the Lats: Determining Its Ideal Direction of Motion
  • Determining the Ideal Direction of Resistance
  • Anatomy of the Muscles of the Upper Back
  • Determining the Ideal Anatomical Motion for the “Upper Back” (The Middle Trapezius)
  • Anatomy of the Upper Trapezius: Determining Its Ideal Direction of Motion
  • Exercise Alternative for Upper Trapezius Development

Chapter 20: Deltoids – Anterior, Posterior, Lateral

  • Anatomy of the Three Deltoid “Heads”
  • Ideal Direction of Motion for the Lateral (Medial) Deltoid
  • Compromised Directions of Anatomical Motion for the Lateral Deltoids
  • The Ideal Direction of Resistance for the Lateral Deltoids
  • Other Exercise Alternatives for the Lateral Deltoids
  • Anatomy of the Anterior Deltoid: Determining Its Ideal Motion, Position, Direction of Resistance and Range of Motion
  • Exercise Alternatives for the Anterior Deltoids
  • Anatomy of the Posterior Deltoids: Determining Its Ideal Motion, Position, Direction of Resistance and Range of Motion
  • Other Posterior Deltoid Exercises

Chapter 21: Biceps, Triceps and Forearms

  • Anatomy of the Biceps Brachii
  • Ideal Motion of the Biceps Brachii & Ideal Humeral Position for Biceps Contraction
  • Ideal Direction of Resistance for the Biceps Brachii, Given Mechanical Disadvantage
  • Biceps Injury / Consequence of Inappropriate Direction of Resistance
  • Best Exercises for the Biceps Brachii
  • Hand Position During Biceps Exercise
  • The Brachialis
  • Anatomy of the Triceps
  • Ideal Direction of Motion & Ideal Humeral Position During Triceps Exercise
  • Consequence / Discomfort Associated with Unnatural Humeral Position During Triceps Exercise
  • Ideal Direction of Resistance for Triceps Exercise
  • Ideal Triceps Exercises
  • “Not So Good” Exercises for the Triceps
  • Forearms: Anatomy and Function
  • Ideal Exercises for the Forearms
  • “Not So Good” Exercises for the Forearms

Chapter 22: Quadriceps & Hamstrings

  • Anatomy & Function of the Quadriceps
  • Assessment of Common Exercises for the Quadriceps
  • The Effect of Traditional Squatting Exercises on the Spine
  • A Better Direction of Resistance for Squatting
  • Assessing Other Quadriceps Exercises
  • Anatomy & Function of the Hamstrings
  • Good and Bad Exercises for the Hamstrings Ideal Femural / Hip Position During Hamstring Exercise
  • Ideal Resistance Curve for the Hamstrings, Given Mechanical Disadvantage
  • Consequence of a Bad Resistance Curve for During a Hamstrings Exercise

Chapter 23: Glutes, Hip Flexors & Adductors

  • Anatomy & Function of Gluteus maximus
  • Assessment of Commonly Performed Exercises for the Gluteus maximus
  • Anatomy & Function of the Gluteus medius and minimus
  • Exercises for the Gluteus medius and minimus
  • Anatomy & Function of the Femoral Adductors
  • The Hip Flexor Group
  • The Iliopsoas
  • Preferred Spinal Position During Psoas Contraction, In Contrast to the Preferred Spinal Position During Rectus Abdominis Contraction
  • The Other Hip Flexors: Sartorius, Rectus Femoris and Tensor Fascia Lata
  • The Best Ways and the “Not So Good” Ways to Work the Hip Flexors, and Why

Chapter 24: Calves, Abs and Lower Back

  • Anatomy & Function of the Gastrocnemius and the Soleus
  • The Myth of Isolating the Gastrocnemius Over the Soleus, or the Inner Versus Outer “Heads” of the Gastrocnemius
  • Best Foot Position
  • Range of Motion
  • Proper Resistance for Calf Training
  • The Anatomy & Function of the Rectus Abdominis
  • The Most Common Misconception About Abdominal Exercise
  • Upper Abs Versus Lower Abs
  • Ideal Spinal Motion for Abdominal Exercise
  • Assessing Abdominal Exercises
  • How Many Repetitions for Abdominal Exercise
  • The “Less Good” Abdominal Exercises
  • The “Lower Back”: The Anatomy & Function of the Erector Spinae
  • Common “Lower Back” Exercises, and Why They’re “Not So Good”
  • A Better Option for Exercising the Erector Spinae
  • How Much Erector Spinae Development Can We Reasonably Expect?

Chapter 25: Transverse Abs, Internal & External Obliques & Shoulder Rotators

  • The Anatomy & Function of the Obliques
  • Ideal Direction of Resistance for Exercising the Obliques
  • Range of Motion / Limited Spinal Mobility
  • Assessing Other Exercises for the Obliques
  • The Anatomy & Function of the Transverse Abdominis
  • The Ideal Exercise for the Transverse Abdominis, and the Preferred Spinal Position
  • The Shoulder Rotators (Rotator Cuff)
  • The Anatomy & Function of the Supraspinatus
  • How To Prevent “Impingement Syndrome”
  • The Anatomy & Function of the Infraspinatus
  • Causes of Infraspinatus Injury During Resistance Exercise
  • Exercising the Infraspinatus
  • The Anatomy & Function of the Teres Minor
  • The Anatomy & Function of the Subscapularis
  • Activities Which Could Injure the Subscapularis
  • The Best Way of Exercising the Subscapularis

Chapter 26: In Conclusion

  • The Difference Between Bio-Mechanics and Exercise Physiology
  • Conflicts of Interest Within the Fitness Industry Which Result in Myths and Misinformation
  • Being Mislead By Those Whom We Most Trust For Reliable Information
  • “Experts” Passing On Information That Is Incorrect, Because They’ve Been Misinformed
  • Knowledge Versus Beliefs
  • Being Open to New (Better) Information