The biggest champions

^e biggest champions of the training world are not the drug-enhanced genetically blessed competitive elite, ^e biggest champions are the unsung heroes who applied years of dogged determination in order to build themselves up against the odds, without ever using drugs, without seeking or finding publicity, and without divorcing themselves from the rigors and responsibilities of everyday working and family life. Genetically gifted and drug-enhanced super achievers who have near-perfect training conditions and lifestyles cannot hold a candle to the real heroes of the training world.

Sternocleidomastoid Trapezius Deltoid

Pectoralis major Serratus anterior Biceps brachii Obliquus externus Rectus abdominis Brachioradialis Pronator teres Flexor carpi radialis Palmaris longus Obliquus internus Tensor fasciae latae Pectineus Sartorius Vastus lateralis Rectus femoris Vastus medialis Tibialis anterior

Some of the musculature shown on the right side of each anatomy chart is different from that on the left. 7is occurs where the outer layer of muscle has been omitted in order to show some of the deeper musculature.






Pectoralis minor


Flexor digitorum \ (profundus and superficialis)


Quadratus lumborum Iliacus

Psoas (major and minor) Adductor brevis Vastus intermedius Adductor longus Adductor magnus Extensor digitorum longus Extensor hallucis longus

chart: front




Teres minor

Teres major

Latissimus dorsi

Triceps brachii


Extensor carpi radialis (longus and brevis)

Extensor carpi ulnaris

Flexor carpi ulnaris Obliquus externus

Gluteus medius Gluteus maximus Adductor magnus Semitendinosus Biceps femoris Semimembranosus Gastrocnemius Soleus

if ' fia1



/ tos

Levator scapulae Rhomboideus Supraspinatus Spinalis dorsi Longissimus dorsi Ilio costalis lumborum Serratus anterior External intercostal --Supinator

-Quadratus lumborum

¡O Gluteus minimus


Quadratus femoris Obturator internus ~Popliteus ~Peroneus longus Tibialis posterior Flexor digitorum longus Flexor hallucis longus

Drawings by Eleni Lambrou based on those of Chartex Products, England.

chart: back

One of the biggest and most disastrous errors in the training world today is the belief that basics-first abbreviated programs are only for beginners.

As Charles A. Smith told me shortly before his death, "You never know how important good health is until you no longer have it." 1ink about this. Dwell on it. Make it one with you while you still have your health, not when it is too late. Avoid all harmful habits, activities and environments. Look after yourself!

1e first reading of this book will teach you a huge amount. A second reading will produce another big leap in your understanding of how to train effectively. lis will occur because the second reading will build on the first. It will deepen your grasp of each topic, and knit everything together to provide all the know-how you need to achieve your potential for muscle and might.

31 Days To Bigger Arms

31 Days To Bigger Arms

You can have significantly bigger arms in only 31 days. How much bigger? That depends on a lot of factors. You werent able to select your parents so youre stuck with your genetic potential to build muscles. You may have a good potential or you may be like may of the rest of us who have averages Potential. Download this great free ebook and start learns how to build your muscles up.

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