We found 73 Reddit comments about Strength Training Anatomy, 3rd Edition. Here are the top ones, ranked by their Reddit score.
They are pages from the Strength Training Anatomy book: http://amzn.to/fvrM8R (my affiliate link).
Here's the direct link for the affiliate-link-phobics: http://www.amazon.com/gp/product/0736063684
It's a very good book. I highly recommend it.
*Edit: here's the third edition: http://amzn.to/eqvleS ( http://www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269/ )
Strength Training Anatomy by Frederic Delavier: https://www.amazon.co.uk/Strength-Training-Anatomy-Sports/dp/0736092269
I've got a copy, it's really good.
Thanks for the link.
I bought the book on Amazon for $12 (shipped) earlier this year, but it's at $14 now. Price Fluctuation
Having a PDF of it, I can look at it on mobile without having to carry the book around.
Seconded. While absolutely not the ultimate compendium of exercises it does label muscle groups with a good anatomical drawing and what exercises works what, does give suggestions on alternative grips, cautionary warnings. It is a very good book.
source: I own a copy
I can't recommend this book enough, it's called Strength Training Anatomy, it goes through each lift and tells you what muscle it primarily works and secondarily works.
I own his book, and honestly the illustrations of women are a little disturbing to me. They are frequently shown topless and even when wearing sports bras their nipples are regularly showing through. I mean, I'm all for showing accurate anatomical drawings, but I'm not sure how a careful illustration of a woman's naked breasts is supposed to teach me which muscles are worked in a deadlift ...
Bench works the anterior (front) delt.
OHP works the anterior and lateral (middle/side) delt. If you are able to do a back version of it that will work the posterior (rear) delt. If you find this an uncomfortable range of motion try it with dumbbells.
Bent over lat raises target the rear delt.
Standing lat raises target side delt.
Bent over and seated rows target the rear delt. Upright rows target front, side and rear.
If you want to learn more I highly recommend picking up Strength Training Anatomy by Frederic Delavier.
For anyone interested in source or more drawings. Excellent book.
No! Not from a dead hang. Keep a little tension in your arms so they don't go completely straight. Leave a little bend in your arms. The extra few degrees is not going to impact the exercise any. Going completely straight can cause tendinitis in your forearms. If you are worried that a few degrees amounts to cheating, then hang some weigh from a belt and do weighted pull-ups.
locking our your elbows at the end of a pull-up can cause tendonitis of the distal tendon of the biceps brachii where it inserts at the radius. see. eg. Strength Training Anatomy, by Frederic Delavier
Please take this down, unless you got permission from the author of the book these are taken from (Strength Training Anatomy, by Frederic Delavier) You can use the "Look Inside" feature of amazon to verify.
The book is very good; I have a copy- there are hundreds of such diagrams. One of the better 10$ fitness investments I've ever made.
For time under tension, nobody really knows. People argue all day long about stupid shit like this that probably doesn't even make a 1% difference in your muscular development in the long run. As long as you are doing the reps you will get most of the benefit.
As for type of curl, you should do hammer curls along with at least one type of regular curl. Hammer curls isolate the brachialis more than any other type of curl, whereas normal curls mostly isolate the biceps brachii. Source: Strength Training Anatomy.
Books I've read and/or am reading.
The first overall source I'd look to for Ex-Sci is a textbook from Mcardle Katch & Katch it's a bit more user friendly for getting into the field.
Another good source for info is the American College of Sports Medicine (ACSM), and they have an Intro to Exercise Science as well. They're a bit more Science and Research Heavy, so they can be good or bad depending on the reader.
To get a good starter for musculature a very helpful one is Strength Training Anatomy This one is only a very colorful and visual source of where the different muscles are and how they're involved with different movements.
Supertraining was mentioned earlier in the thread, and is an Amazing source for how different training variables and methods affect the body.
I've found Exercise Metabolism very helpful in how the body uses different macro-nutrients in various intensities of physical activity.
One of my favorite books is also the Essentials of Strength and Conditioning from the National Strength and Conditioning Association (NSCA). It's more geared toward programming for athletic pursuits rather than overall physical fitness, but it still does give a great understanding of training variables and the body's adaptations to them.
EDIT: The subject of Kinesiology is touched on in most resources, but you may also want to get a standalone resource for this if you want to really understand the construction and functionality of the musculoskeletal system. The courses I've taken and research I've done have used a lot of different resources, so I don't have a single one personally to include here.
Strength Training Anatomy
Delavier's 3rd Edition of Strength Training Anatomy
I saw pics of my love handles from vacation so now I'm just maintaining/baby cutting for the next 4 weeks so I maybe look less eauw for B A L I, which I'm getting really excited for.
I'm pretty sure I'm moving to Austin at the end of 2018! My parents are retiring and moving away, and that's the only family here, so there's no reason to stay around. Hmm, or maybe somewhere exotic! Good thing I have time to think about it.
My healthcare somehow fell through the cracks, and it's almost resolved! This is exciting because I need to see a physiatrist and don't want to pay $infinity.
I got this book for Christmas and I'm digging it so far. I don't know a lot of about anything so it feels like a good start. Knowledge gains!
I have to offer a different opinion than the folks before me. I was in exactly this same scenario about eight months ago. I did power lifting back in high school, was in relatively good shape, and then through poor choices during the twelve years after graduating, I ended up at 254 pounds and my doctor informing me that I was beginning to develop a fatty liver. So, I got my shit together and joined a local gym that same week. I knew I was out of shape, so for the first couple of weeks I just focused on hitting the treadmill and starting slow. I also used that time to take stock of the equipment, the people, what I knew how to use and what I didn't. If there were things I had never used before, I just observed others. When I felt ready to jump back into lifting, I started with free weights and cables, because these were things that I knew how to use. If you've lifted before, like you said, then there is bound to be shit that looks familiar that you still remember. I also knew that I would have terrible DOMS for the first few weeks as my muscles adjusted again. So I started light with everything. I wanted to develop a baseline again before I started working a program. I went slow and gradually worked back up to the big compound lifts. I also put a lot of time and effort into technique, breathing, stretching, muscle contraction. If I was going to basically relearn everything, I wanted to do it right. Fast forward to now, and I'm down to 215, and following a modified 5x5 program called Ice Cream Fitness. I'm also in the best shape of my life through eating way better and regular exercise. You can do it. Here are my recommendations:
-Start slow, don't take on too much at once. Too much change leads to stress, stress can lead to failure.
-If you don't know how to use things, observe, or better yet, just ask. You might be surprised that a lot of people are willing to help, even if they have permanent bitch face. It's a gym after all, people are usually focused and are just going to look that way when they are there. You'll do it too. As far as looking stupid, a lot of people are probably just not going to be paying that much attention to you, so don't overthink it. It's easy to feel dumb if you are going to the gym and starting with just the bar, but everyone has to start somewhere, and you're never going to improve until you start. I did it, and it's just something you do and get through. I've gone from just the bar to almost 200+ lb. squats now, and it feels great to see that improvement. Work for you, not for anyone else.
-To help with your anxiety, check into forms of meditation, it can work wonders. You can retrain your brain if you put in the effort. A life lower in stress is a thing that you CAN control, you just need to put in the effort.
-These two books, here and here were, and continue to be, invaluable to me. They are not expensive and they are worth every penny. They will help you learn a lift from the inside out, and they will teach you how to stretch properly. I reference them constantly.
Stay positive, put in the effort, and you will beat your anxiety and be on the road to a happier, healthier life.
I don't know of a website, but Strength Training Anatomy has a huge list of exercises in its pages along with color-coding all the muscles used in each eaxercise.
I have Strength Training Anatomy, which is pretty close
Edit: I also have becoming a supple leopard, which sounds retarded and is kind of a 'how to move correctly' manual. The combination of those two might be what you want.
Another great read, one that was recommended to me by another guy around these parts, is Power by Fred "Dr Squat" Hatfield. Much more easily digestible filled with great concepts that stand today.
Edit: I figured I might as well help build some libraries while I'm in here.
Top 5 for Brain Gains
Those first three are big bucks. So I opted to go to the library, I suggest many of you do the same. Photocopiers are the shit. (Or just gift yourself a $100 book.)
These last two are relatively cheap and extremely helpful. The first a great stepping point for some of the nuances of strength training. Appropriately written by a doctor who squatted a grand, most appropriately titled "Power."
And it pays to not be a dumbass about the very basics:
I want to learn more about movement. At the suggestion of r/weightroom, I purchased this book. Is there anything I can do while lifting to "actively learn" this stuff? Like "oh I'm noticing the hamstrings working, they must be acting as synergists to the blah blah blah".
First stop should be /r/fitness top place.
It's not really literature but I found BioLayne's youtube series really helpful in helping me to progress my training. https://www.youtube.com/user/biolayne He also has a blog which is really good too.
https://www.t-nation.com/ seems to be quite good as well.
Some on my reading list
Getting to ripped is literally just about really low body fat with some muscles.
Strength Training Anatomy - 3rd Edition
Amazon - $ 13.37
This book is awesome. I keep it in my gym bag to reference it before I do a workout if I need to. It's broken down by body section and shows different exercises for each body part. The cool thing about it is that it's drawn like an anatomy text book and it shows which muscles you should be feeling during each exercise. It also has injury prevention tips and some good stretches. I REALLY like this book. I mean check this shit out! 2 of the pages on deadlifts
Amazing illustrations, exercise instructions, injury prevention, etc.
Some exercises I wish were explained a little better.
I'll go low tech here, and suggest one of my favorite books instead. Not only are the anatomy illustrations the very best I'm ever seen, it also contains just about every exercise you do in a gym and tells you exactly which muscles(not just groups) they'll train.
AMAB runner here! I found that running didn't flatten my booty, but it didn't build it either. I'm sure I got some great cardiovascular benefits, but I didn't see much change when I looked in the mirror (I was always a healthy weight.) The main change I saw was that my abs were more defined (probably a combination of working my core muscles and losing body fat.)
Recently I started strength training. Squats do work your booty, but it's secondary. The main effort is done by your quads. Deadlifts are more focused on your backside (hamstrings and glutes.)
Standard protein just isn't quite enough coming from scratch.
Get cast iron bells. Rubber and plastic are shit, and if you pussy out, the iron can be moved on ebay for something more than complete loss.
Get the book, because parts one and two are useless if you just do curls until your bicep explodes.
My favorite anatomy book for lifting is Delavier's Strength Training Anatomy, although some don't agree (like the list above).
As for regular anatomy, Grey's Anatomy.
Hey, give my boy Delavier some credit. I recognized them from this book, which is actually a great reference for lifters of all skill levels (note the customer reviews and ratings).
It doesn't offer a program or training regimen, it is just straight up exercise reference with crazy in-depth diagrams of the muscles involved and interesting points or warnings.
I've read a lot, and my theories on routines and splits have changed, but this has stayed my favorite book Strength Training Anatomy. I love the drawings and details of the anatomy as it relates to lifting. It really gives you a foundation to build on. :)
I don't own this and haven't ever read it, but others have recommended it and it's got good ratings on Amazon. I plan to get it at some point.
Strength Training Anatomy
this book: https://www.amazon.ca/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269
best starting place. Just pictures of people without skin doing exercises with everything that's worked lit up and labelled.
It's much simpler than most of what people here have recommended - also I think a better starting place.
Not the exact book, but I have Strength Training Anatomy. It's essentially the same sort of book, great reading pictures!
I like Strength Training Anatomy ( http://www.amazon.com/Strength-Training-Anatomy-3rd-Frederic-Delavier/dp/0736092269/ref=sr_1_3?ie=UTF8&amp;qid=1371269884&amp;sr=8-3&amp;keywords=weightlifting ) It's simple and short, shows you some of the best excises to do for each muscle group along with obviously the anatomy behind it/preventing injury etc.
Even though you can find out a lot of this online (well you can with anything really), I like flipping through this when I'm taking a shit or when I wan't to double check I'm doing an exercise right. Just a really good reference/shitter book
I agree Starting Strenght it's a great reference to start.
I recommend add this one:
Strength Training Anatomy by Frederic Delavier. There it will explain, like a true genius, with awesome pictures how the muscles are involve on each workout, how to avoid injuries and develop a perfect form for your routines.
A MUST HAVE / READ.
If you are just starting to train and are serious about it, I definitely recommend getting the book Strength Training Anatomy. It does an excellent job of depicting common strength training exercises, how to do them, and the muscles they target.
Here is an image of the page for the leg press that you might find useful, it should answer your question.
Theres one for women too but it's all about the booty. Great books but I need more than 40 butt exercises.
Doesn't cover work out programs. It just breaks down exercises, the correct forms, correct forms for different body types, common injuries and common mistakes.
The illustrations are also awesome. There's one of some guy in jesus sandals doing some lifts. Strait out of the 90's gym wardrobes. Aside from the sarcasm the illustrations are actually very good and highly detailed.
This one is awesome:
Hey man. I'm new to Aikido as well, but have been strength training 3-5 times a week consistantly for over 5 years. What I can tell you is that it will come down to your willingness to just start lifting, or starting a program whether you're doing it 100% correct or not. Over time you will figure out what is correct by how your body responds. By all means be safe and smart by starting with very low weights, but just start.
After reading through your responses to peoples suggestions, u/rolandthedickslinger pretty much hit the nail on the head (even if a bit abrupt) but he's totally right. You're making excuses. Maybe re-read this thread and count how many times you shoot down helpful suggestions. Speaking of suggestions... I've read loads of books when I started trying to wade through the seas of useless fitness info, and the one book that helped me tremendously was Delaviers 'Strength Training Anatomy'. It teaches you all the muscles, groups, and how to safely train them. For more of a program oriented approach, get 'Strength Training Anatomy Workout II' also by Delavier. The illustrations are excellent, and everything is written so well its really easy to understand.
It will definitely have an effect. To quote Frederic Delavier's Strength Training Anatomy:
>Although bow-leggedness (genu varum) does not present more risk than normal legs, knock-kneed legs (genu valgum) or hyperextended knees (genu recurvatum) may even be a contraindication to weightlifting with heavy weights...
>...If the genu valgum is too great, the articulation is overused. The medial collateral ligament is overstretched and the lateral meniscus along with the articular surfaces covered with cartilage of the lateral condyle of the femur and the lateral external tuberosity of the tibia are subjected to excessive friction, which can lead to overuse pathologies.
You're going to need to train with this in mind. Ideally, I'd see a sports doctor as another user recommended.
Strength Training Anatomy by Frederic Delavier is a fantastic reference. It's $14 on Amazon. The illustrations are very good but can be a bit graphic lol.
Strength Training Anatomy is a great book to learn from. The entire book is flawlessly illustrated. And while it does lack the personality and style of the Bridgeman books it makes up for that in practical knowledge about how to grow muscles and how muscles get injured and how that might affect one's silhouette and form.
Here's a link to the book on amazon: http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
Here's a link to the book if you want the rest of the muscles explained
Its definitely worth buying. u/Nimbah u/satthereonashelf Arnold Schwarzenegger wrote it for fuck's sake. Get the updated one though if you do.
The trick is to not copy it word for word, but to study his methods and techniques and adapt your training and nutrition to his ideas. Figure out a way to use them in a way that works for you, because what works for one person might not work for someone else.
Another couple good ones I like:
Sedentary lifestyle. If you were leading a sedimentary lifestyle then you would be a rock. Not figuratively, literally.
I would start with your plan of walking. The saying of walk before your run is true and especially for overweight individuals. I'd much rather a trainee walk everyday for an hour then jog a couple times a week and have sore shins and knees and feel so crappy from over-exertion that they want to quit. Ease in.
The weight training idea is spot on. Start with just the training and walking until your body adapts to the new demands you are placing on it and then begin to experiment with other forms of cardio at the gym or outside as you wish.
For diet it doesn't have to be over complicated. You already show that you understand the basic concepts. Start with eliminating all the junk that you KNOW is bad intrinsically. Soda, chips, candy, cookies, etc. Aim for eating a real cooked or prepared foods and shop the outside edges of the grocery store for your ingredients. This means meat, fruit, vegetables, etc. I personally believe in keeping carbs low in the beginning of the day and only bringing them up to a 'normal' level in meals post-workout. Protein is your new best friend.
Picking up a copy of SS is a good first step. Even if you don't follow the program it's full of good information. I also recommend Strength Training Anatomy. Outside of that read the FAQs and search websites for information on lifting. It's a lot like dieting where you will find there are basic core movements and ideas that are the foundation which you build upon. Squats, Deadlifts, Bench, OHP, pull-ups, dips, cleans, rows, etc as the lean protein, healthy fats and complex carbs of the lifting world and everything else is the filler you use to tailor to your goals.
Exrx as mentioned above me, or a great book is Strength Training Anatomy by Frederic Delavier
That is really awesome! I had sort of a similar goal when Man of Steel came out. I'm not into cosplay or anything, but it was my fitness goal to have Cavill's back muscles. I searched for "Man of Steel workout" online (there are a ton of different workouts that claim to be the one Cavill used), and used this one. It's pretty exhausting, and I saw results in months, but it's too intensive to be sustainable long-term. I wouldn't recommend going that route, knowing what I know now. It's better to just have your own fitness goals and work towards them at a steady pace, and be patient. Nowadays, I just go with my own workout using this book, that shows you different lifts for different muscle groups, and I eat better. Good luck man, it's a long, challenging road, but it's worth it.
And while I'm here, here's an interesting bit of weightlifting history: Superman was based on Zishe Breitbart, a Jewish strongman who used to perform feats like breaking chains. He toured the US under the name "Superman of the Ages" and Joe Shuster, the original Superman artist, was a bodybuilder who looked up to him.
PT student here - I think the book you are looking for is this http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269 Author is a French bodybuilder - illustrates which part of the deltoid is activated with varying lateral raises, which part of Pectoral with dumbbell vs. Barbell bench press. I've found it very useful
Strength Training Anatomy, 3rd Edition
Bodyweight Strength Training Anatomy
Anatomy Companion to You Are Your Own Gym: An Illustrated Guide to the Muscles Used for Bodyweight Training
I'm actually in my third year of college majoring in human physiology, and I've been lifting since I was 16-17. At this point I feel like I'm just starting to get a really basic understanding of how things work. If you're just trying to get in shape and don't really care about the intricacies of the human body, then honestly the sidebar and this sub has everything you need. Maybe this book would be useful. If you still really want to learn some basics of the human body then I would suggest Khan Academy. It takes years to truly understand the subject well. I've been studying it for three years and I still feel like I don't know shit.
Tricep pushdowns (from Strength Training Anatomy)
If you want more focus on the lateral head, use the rope attachment and bring your hands down by your sides.
If you want to focus the medial head, use an underhand grip.
If you want to focus the long head, face away from the machine and pull the cable over your head (like a skullcrusher).
Yeah, I was fat in my teens and transitioned to being strong in my post-teens, and this is the advice that seems to strike a note with me. The thing is, at that age I really had no idea what the different degrees of freedom were in terms of fitness. Not did I not know, but I also didn't know what I didn't know.
First thing I would do is just make him aware of the body of knowledge that exists in the strength and fitness world. Make it like you are discovering this stuff together more than you are lecturing him. And more than anything make him aware that eating a lot is not a bad thing in and of itself -- gradually teach him about the fact that most professional athletes (e.g. MMA fighters) need to do both, i.e. that there is bulking and there is cutting. And if he eats a lot, that is totally fine, as long as he also lifts big. Teach him about squats and bench, ask him "does he even lift", "squats and oats", etc. get all the memes into his head, nerd out on the fact that deadlifts are one of the most primal forms of physical expression going way back to caveman times (like literally how much shit can you pick up and put it down again), etc.
Most importantly, make him understand how lucky he is -- that a 14 year old is basically like a puppy on steroids -- his body is just now beginning to produce this magic juice that can get him looking like Arnold Schwarzenegger within 6 months if only he just eats big and lifts big too. Fuck diets -- just focus on eating big and just lift shit and put it back down again. You keep a rough progression table (in your head, or maybe even on paper) of his lifts as well as your own, and use the to motivate him. I mean, holy shit, he could legitimately add 5lbs to his lifts every week at the age of 14. If you don't have gym equipment at home, get some primal kettlebells and just start doing this shit yourself, and have him help you. Just get him to start, and I guarantee you once he smells what he is capable of, once the evidence of success overrides any self-doubt instilled by feelings of insecurity, he won't be able to stop. Make this into an obsession for him. Get books like this one, and just read it yourself and tell him stuff that you read from the book. Nerd out on eating and lifting. He will become addicted. And as a bonus, it will bring you guys closer together too.
I watched this documentary a while ago, and it really blew my mind. Now the only reason I bring it up is because it is a documentary about 3 brothers and their journey through life. They grew up together and they lifted together, and there is something to be said about the bond that comes as a result of that. To be clear, I do not recommend even considering steroids, and in-fact I don't think you should even show him this documentary -- but I think it might be a good inspiration for you, to give you a sense of how close you two will become if you just have his back and are there for him at this point in his life. You live together, you eat together, and you should lift together. Coz he is your bro, and your bro needs his bro, bro. Haha, good luck!
Fairly gym-douchy, but still a pretty badass read. Amazing images.
In regard to programming I would say Mark Rippetoe's Practical Programming is solid.
As far as anatomy goes I'd just take a class in college on A&P would be solid. I haven't read this one but it has good reviews and is a consistent seller on Amazon -- Strength Training Anatomy
Injury prevention Eric Cressey, Mike Robertson, and all of those guys associated are good ones to look toward. It depends because most injuries/prehab/etc advice needs to be specific to a certain type of injury, so it's difficult to make specific predictions rather than general. I'm hopefully going to come out with my own material after I finish up 2nd edition of OG.
Thank you! I agree, it is addicting. I used to be a swimmer, which I think is probably similar to figure skating in that you're always monitoring yourself for like, the most efficiency in your movements. A hand placed slightly differently for better speed, or timing your breaths for a smoother flow. What I loved about swimming is how meditative it can all be--when you do laps, there's a lot of counting. How many breaths am I taking in each length? How many strokes? Can I improve on that in the next lap? Can I smooth out my motions to swim a little more effortlessly, requiring less breath, fewer strokes?
When I first started lifting, I bought an earlier edition of this book:
I just loved seeing the illustrations of how everything you can't see works together to move your body. I think it still might be one of my favorite books--there's so much happening under the surface.
Strength Training Anatomy, 3rd Edition
By Frederic Delavier
It's an incredibly informative read.
Right now my goal is very simple and a bit vague: I just want to look and feel more athletic. My current focus is improving the appearance of my butt, thighs, and shoulders. I am still struggling to get out of 'skinny fat' phase. This is why I'm doing cardio on Tuesdays and Thursdays--I'm currently trying to burn off the fat and I believe I'm still in the early phase in which it's possible to burn fat and build muscle simultaneously (it's worked thus far), but that phase will end eventually.
I put this program together myself. I started with Stronglifts, moved onto Ice Cream Fitness, then continued to build onto that. I basically just paid attention to the changes in my structure and added or subtracted exercises when I felt that I needed to work on X (for example, I stopped bicep curls, because my biceps were out of control compared to everything else and I'm not into having huge biceps. I've recently added side and front raises to pump up my deltoids). I basically just study up on fitness, examine and re-examine my Strength Training Anatomy book, and make adjustments accordingly.
Also, my workouts must be one hour and 20 minutes or less because the gym opens at 7 a.m. and that's how much time I have to workout before I have to go to work. I would be doing a serious full-body workout 3 days a week if I could spend 2 hours at the gym but sadly it isn't possible.
I'd love it if you shared your workout with me.
Strength training anatomy is a lot like the "Back/Triceps 101" posts that are popular lately. I have it and it goes through various accessory exercises all broken up in to sections based on body parts. I'd definitely recommend it :
I LOVE this book. It's not necessarily a program, but it'll be a valuable resource regardless of what program he decides to do.
I'll donate a prize. Maybe this book one for a men's group and women's version of the book for a women's group.
A bit more dense, but this book covers multiple exercises for each muscle group, complete with detailed anatomical drawings showing the activated muscles and the surrounding anatomy: http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
I paid $20 for it brand new and the value/dollar ratio is awesome.
Let me ask you this--do you need a trainer? Do you want a trainer? Or are you just a little uncomfortable at the idea of going it on your own (i.e., fear)? Because it sounds to me like you're just a bit nervous but ultimately know what to do. In which case, I say, toss the trainer idea and trust yourself. You can do this without any annoying/sexist dude bruhs guilting you while they check your form, and you can do it while saving $1300 (take yourself on a nice vacation to a spa town in 12 weeks instead).
I can't remember where I picked this up, but someone told me once that women tend to have good form in the weight room because they're more deliberate lifters. They're not just chasing high numbers and sacrificing their posture to do it. Also, with the difference in anatomy (Q-angles of knees, width of pelvis, etc.), I've had some men give me really questionable advice about form--like squatting with my knees closer together than was comfortable and having them insist that my discomfort/pain was normal. Like, no. But like in all things, the "default" of training advice tends to be for men, with "specialized" advice given for women's SPECIAL knees, so you can't really count on an everyman at the gym to know those things.
This is one of my favorite books: http://www.amazon.com/Strength-Training-Anatomy-3rd-Edition/dp/0736092269
It goes into detail about the muscles used in every exercise and variations, details about tendons and how the length of your femur will affect the leverage you get in a squat. There are notes for female anatomy and cautions/tips for form on pretty much every exercise you can think of.
I always loved this book. Along with the second volume.
Strength Training Anatomy, 3rd Edition https://www.amazon.com/dp/0736092269/ref=cm_sw_r_cp_api_joI7ybS2GC7TG
Get yourself Frederic Delavier's Strength Training Anatomy, so you can visualise the different muscles and how they work.
Listen to your body and learn how to FEEL those separate muscles under tension. Put on some tunes that motivate you, but help you focus, and find a quiet part of the gym to work in.
Also, try them at home with body weight first. Set up your phone and film yourself, or work in front of the mirror to check form. Build your confidence and learn how the correct form feels, then if you feel awkward in the gym you'll stand a chance of getting it right even if you're panicking about the world staring at and critiquing you.
Also: I know anxiety makes it challenging, but keep a smile on your face in the gym and some nice guys/girls will probably strike up a conversation and be happy to offer you pointers.
If that's too much, try getting in with a good PT (even for half an hour a week) which will make you feel comfortable and confident.
Look for the PT's with clients that are working hard but look happy to be doing so!
You've got this, you just need to keep pushing through and find your confidence with it. Make the gym the one place your anxiety doesn't rule your life.
Feel free to PM me if you ever want advice! :)
Strength training anatomy for learning how exercises strengthen certain parts, Bigger, Leaner, Stronger for basics on training for aesthetics and strength, and Burn the Fat, Feed the Muscle for good diet advice.
This is the best book I've found by far - https://www.amazon.co.uk/Strength-Training-Anatomy-Sports/dp/0736092269
It tells you, but it doesn't visually highlight the muscles worked in the videos/animations it provides.
You might try a Google image search and/or a YouTube search using the name of the exercise along with the search terms "muscles worked" or "anatomy" ...for example: squat muscles worked or deadlift anatomy.
There's also a popular booked called "Strength Training Anatomy" known for its detailed illustrations of the muscles being worked in specific exercises.
There's also this book which has really detailed illustrations of muscle activation for each exercise.
this book is amazing. You might also be interested in this
May I recommend a book? I have the first edition of Frederic Delavier's Strength Training Anatomy. It is a great resource for identifying what muscles are where, and what muscles exercises actually work.
For protein shakes I usually get something from GNC or Popeye's, look into BCAA's specifically leucine, isoleucine, and valine are best for muscle growth. But you need some carbs and fat to give you energy, it's extremely difficult for your body to turn protein into energy, so a serving/scoop that has 25g's of Protein should also have around 50g's of carbs and 6g's of fat.
If you really want to understand strength training and muscle groups then try reading any edition of Strength Training Anatomy by Frédéric Delavier, all the exercises you can think of and how to perform them properly. Also BodyBuilding.com has a good article on the different ways you can use HIT techniques. Looking into Arthur Jones, Casey Viator, and the Colorado Experiment will give you an idea of what is possible with proper training, technique, and diet can achieve(overlooking the fact that the guy was born to build muscle) but it was done decades ago before all this super-synthetic supplements came about.