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Bodyweight Strength Training Anatomy, by Bret Contreras
PDF Download Bodyweight Strength Training Anatomy, by Bret Contreras
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Review
"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
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About the Author
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.
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Product details
Series: Anatomy
Paperback: 212 pages
Publisher: Human Kinetics Publishers; 1 edition (September 6, 2013)
Language: English
ISBN-10: 1450429297
ISBN-13: 978-1450429290
Product Dimensions:
7 x 0.5 x 10 inches
Shipping Weight: 1.2 pounds (View shipping rates and policies)
Average Customer Review:
4.6 out of 5 stars
279 customer reviews
Amazon Best Sellers Rank:
#8,501 in Books (See Top 100 in Books)
I have been into physical fitness all my life. I have probably tried just about every form of exercise program, from using barbells and dumbbells, rubber and metal expanders, circuit programs, Navy SEAL fitness programs, Military and special forces programs and various bodyweight strength programs. I am a voracious reader on anything to do with combat fitness and I have written reviews on numerous fitness and martial art related books. I found this volume (Bodyweight Strength Training Anatomy by Bret Contreras) to be one of the best books on this topic that I have read lately.This book has more anatomy details than other books I have read on the subject. One of the many things I love about this book are the clear and unique illustrations. They show in great detail the specific body part and what exercises will develop those particular muscles. It also has a simple guide (1,2,3,4 levels)to show how challenging each exercise is to perform. Even though I was familiar with most of the exercises in this text; nevertheless, I learned numerous variations and how to properly do each exercise for the most benefit.The great book is organized into 11 chapters. Chapter 1 covers the bodyweight challenge. Chapter 2 deals with developing the arms. Chapter 3 explains how to exercise the neck and shoulders. Chapter 4 shows how to develop and strengthen the chest. Chapter 5 is an important chapter because it covers the "Cor" area of the body. Chapter 6 deals with exercises for the back. Chapters 7, 8, and 9 shows how to develop the lower part of the body, which includes the thighs, glutes and calves. Chapter 10 covers exercises that work the whole body, which are the type of challenging exercises many military training programs use to get their people into top physical shape. The final chapter (11) shows how to properly plan your exercise program.In conclusion, if you are into physical fitness this book should be in your personal library. It is a book that fitness followers will want to use as a reference source in their programs.Rating: 5 Stars. Joseph J. Truncale (The Samurai Soul: An old warrior's poetic tribute)
This is a review of 3 bodyweight exercise books (paperback editions): "Your Body Is Your Barbell" by BJ Gaddour, "You Are Your Own Gym" by Mark Lauren and "Bodyweight Strength Training Anatomy" by Bret Contreras. These reviews are coming from my perspective of a 44 year old man who decided I needed to lose some weight and just get in a little bit better overall shape. After doing my research I decided to focus on bodyweight exercises for their simplicity, efficiency and effectiveness. Bodyweight exercises require minimal equipment, allow you to work many muscles at once (compound exercises), and use motions that are natural body movements unlike a lot of gym machines. All 3 of these books contain basic information on exercises, exercise plans and how to make each exercise easier or more difficult. The ability to change the difficulty level of each exercise (progressions or regressions) will fine tune an exercise to your current particular ability and allow you to keep challenging your body. Examples of bodyweight exercises can also be found on YouTube for further clarification.Of these 3 books I think that "Your Body Is Your Barbell" by BJ Gaddour (let's refer to it as 'Barbell' for short) is the clear standout. If you are brand new to exercising or just want a solid foundation of the basics this is the book to get. 'Barbell' is a complete *program* clearly organized and aimed at raw beginners but contains enough to still challenge intermediate athletes. The superior organization and explanations are no doubt due to the resources of Men's Health magazine which has been writing about these types of exercises for quite a while. Its purpose is not to overwhelm the reader with all the different bodyweight exercises you can do, but to only focus on the minimum exercises that give the best overall results in the shortest amount of time. It explains the benefits of bodyweight training in a very clear and convincing manner, has a short easy-to-understand section on simple nutrition, and gives good clear information about general fitness. It has excellent photographs of exercises, a readable format and precise guidelines and instructions for what a beginner needs to do and focuses on only 8 basic bodyweight exercises to learn (you ultimately only need to choose 4). The 8 exercises are broken down into 4 movement categories (2 exercises per category that you can pick from). The 4 movement categories are upper body (pushing or pulling) and lower body (hip dominant or knee dominant). The 2 upper body *pushing* exercises are the pushup and handstand pushup, the 2 upper body *pulling* exercises are the row and the pullup. The 2 lower body hip dominant exercises are the hip hinge and the hip thrust, the 2 lower body knee dominant exercises are the deep squat and the single-leg squat. Each of the 8 exercises has its own chapter with 5 different difficulty levels, each with additional progressions and regressions to suit your current ability. The different levels of exercises start with complete beginners, who may be considerably overweight and never exercised a day in their life, to more difficult levels that in some cases might only be completed by Olympic athletes. Clearly the emphasis of the book is on complete beginners to intermediates who want maximum benefits with the shortest amount of time invested.The next book is "You Are Your Own Gym" by Mark Lauren (let's call it 'Gym' for short). The book begins with some background on the author's military training and his success in restructuring military exercise training routines that produced better results in much less time than traditional methods. He has an interesting section on the superiority of strength training to cardiovascular training and the nutrition chapter is very well written. There is some other good general information on strength training before introducing the exercise portion of the book. The exercises are organized by regions of the body and include descriptions, photos and variations (progressions and regressions) to suit your current physical conditioning. There are several exercise plans included based on your general level of fitness, from very basic to elite athletes. There are only a few photos of each exercise by necessity and the exercise plans require beginners to learn multiple different exercises instead of mastering a few and working in small progressions to increase difficulty. Unfortunately there is little guidance as to which exercises you should learn first and which will give you the most benefit for your time and effort.The third book is "Bodyweight Strength Training Anatomy" by Bret Contreras (let's call it 'Anatomy' for short). This book is a collection of bodyweight exercises organized by muscle region (arms, chest, back, glutes, etc.). Each exercise is beautifully illustrated to show the specific muscles involved. The muscles of each exercise are colored differently to indicate whether they are used primarily or secondarily in the exercise. The book includes muscle regions that the other two books leave out, such as the neck, and does a decent job of indicating many different exercises for a particular region, with variations that are easier or harder. Notes on the particular exercises are helpful as is the general descriptions of each muscle region. The book includes some brief general information aimed at beginners but this book is really for intermediate and advanced users. It seems to be more about bodybuilding than overall general fitness. 'Anatomy' has the same problem as the previous book 'Gym' in that it offers too many options and the suggested workout routines do not focus on general compound exercises but rather require mastering a wide variety of movements. This book is still a useful reference for people that already have a basic knowledge of bodyweight training and are perhaps looking for new techniques or specific information about what exercises target which exact muscles.In my opinion, beginners need a clear, simple path to follow and "Your Body Is Your Barbell" by BJ Gaddour offers exactly what I needed and nothing which I didn’t to get in the best overall physical shape with a minimum investment of time and money.
This is absolutely a superior book on bodyweight training. I did gymnastics growing up, so I am a bit familiar with body weight exercises, and I think his exercise and form descriptions are excellent and on point. And I love his emphasis on safety. I also really, really appreciate that in this book he lays out the different options for different types of body weight strength training goals and then gives you some guidance for how to set up a program to meet your individualized goals. As a person who will probably never set foot in a gym again, I really like that and think it has high value to someone who works out at home. And because my needs are somewhat specialized and a bit unique, I prefer reading resources that give a wide range of different options for customizing your individual training goals. And I really like that this book didn't go into selling any one specific idealized body image or size. Big fan of that.In the interest of fairness, not everyone will want to read the descriptions of the muscles and their movements. I know I was having flashbacks to when I took Anatomy and Physiology nearly 20 years ago. Crud that makes me feel old...but I would argue that if you're going to take your strength training seriously, it's probably a good idea to know that information. And if you really don't want to read it, then just skip those paragraphs. Otherwise, I highly recommend this particular book.
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