The Rocking Bible: The Anatomy of Strength Exercise

The anatomy of strength exercises in bodybuilding is a real science, which includes the anatomy of a person (the structure of bones, muscles, ligaments, tendons, motor skills), knowledge in the field of dietetics (calorie content), as well as body chemistry. Thanks to all this knowledge, an athlete can, by performing a specific exercise, increase efficiency due to many factors: starting with a change in the hormonal background and ending with a diet with a high protein content. The anatomy of bodybuilding, despite the widespread misconception, is not limited to the structure of the human body. It aims to study the ways of its development, building up proportional muscles and so on and so forth.

Anatomy of strength exercises for different muscle groups

strength exercise anatomy

When an athlete has been visiting the gym for more than six months, he pretty much adds in muscle mass (from 10 to 30 kg of muscle mass), and it becomes clear that continuing to perform basic exercises is simply pointless, which means that you have to diversify the workout with new exercises. Exercises on the muscles of the arms, back, legs and torso are divided into 2-3 smaller subgroups, and the structure of the training itself changes. Basic exercises are often very often excluded from training at this time. The anatomy of strength exercises during this period is such that more attention is paid to the particular rather than the general. It was during this period that bodybuilders were advised not to take a lot of weight, but to work with moderate. In order to form and strengthen those areas of the body and stabilizer muscles that previously dozed and were not included in the training.

Back training: will include training for the lumbar, spinal column, latissimus muscles and trapezium.

Chest training: The thoracic section should be trained primarily with high-weight dumbbells such as lifting, wiring, pullover and so on. Be sure to focus on pumping the chest into groups: the top, bottom, center and inner region of the pectoral muscles.

arm muscle exercises

Hand training: forearm, biceps, triceps, front, back bun and cuff of the shoulder. It’s extremely difficult to train all the hands in one day, since almost all the muscles of the hand work in almost every exercise, and the load will be very disproportionate. Isolated exercises should be avoided.

Leg training : legs, as one of the largest muscle groups, should preferably be practiced on a separate day. Leg press and lifting on toes with a barbell, as well as jumping rope and running are performed. Exercises on the hack simulator

bodybuilding anatomy
fear like fire, because because of the unnatural load that the body position in the simulator gives, the risk of injuries to the knee joint is extremely high.

Training the press: despite the fact that most bodybuilders have the perfect press, almost no one trains it. At the same time, powerlifters, which visually differ in a hefty belly, pump the press at each workout. This strengthens the abdominal muscles and creates a lumbar frame, which helps to avoid injuries.


You are now familiar with the basic theories of training, and the anatomy of bodybuilding strength exercises is no longer a secret for you. It's time to collect all the knowledge in one complex and realize all your ambitions in the hall!


All Articles