From elite bodybuilding competitors to gymnasts, from golfers to fitness gurus, anyone who works out with weights must own this book - a book that only Arnold Schwarzenegger could write, a book that has earned its reputation as "the bible of bodybuilding."
Inside, Arnold covers the very latest advances in both weight training and bodybuilding competition, with new sections on diet and nutrition, sports psychology, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos of some of bodybuilding's newest stars.
Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best.
Contents
Foreword
BOOK ONE INTRODUCTION TO BODYBUILDING
CHAPTER 1
EVOLUTION AND HISTORY
The Transition to Bodybuilding
Bodybuilding in the Forties and Fifties
Bodybuilding in the Sixties
Bodybuilding in the Seventies
Pumping Iron
Bodybuilding in the Eighties and Nineties
The Explosive Growth of Bodybuilding
The Arnold Classic Weekend
The Profession of Bodybuilding
Joe Weider
The Evolution of Modern Training
The Future of Bodybuilding
Women's Bodybuilding
CHAPTER 2
THE ABCs OF BODYBUILDING
Sport vs. Exercise System
Progressive-Resistance Training
Weightlifting, Resistance Training, and Bodybuilding
Aerobics and Muscular Definition
Bodybuilding for Athletes
CHAPTER 3
THE TRAINING EXPERIENCE
What You Think Is What You Get
Training for Women
CHAPTER 4
THE GYM
The Gym Explosion
What to Look for in a Gym
Environment and Atmosphere
Who Else Is Training in the Gym?
You Don't Have to Train in Los Angeles
Gyms for Noncompetitors
Training at Home
CHAPTER 5
GETTING STARTED
Fast and Slow Developers
Free Weights vs. Machines -- A Matter of Gravity
Shoes
Gloves
Straps
Belts
Wraps
Head Straps
Gravity Boots
Rubber Suits
Training Diary
Bodybuilding and the Very Young
Starting Late
Bodybuilding and the Elderly
Marking the Transition
Competition
BOOK TWO TRAINING PROGRAMS
CHAPTER 1
BASIC TRAINING PRINCIPLES
Individual Needs
Progressive Resistance
Reps
Training to Failure
Sets
Full Range of Motion
The Quality of Contraction
Warming Up
Power Training
Heavy Days
Overtraining and Recuperation
Resting Between Sets
Breathing
Stretching
- STRETCHING EXERCISES
- SideBends
- Forward Bends
- Hamstring Stretches
- Lunges
- Feet Apart
- Seated Forward Bends
- Inner Thighs Stretches
- Quadriceps Stretches
- Hurdler's Stretches
- Spinal Twist
- Hanging Stretches
CHAPTER 2
LEARNING YOUR BODY TYPE
Understanding Your Body Type
Metabolism and Muscle-Building
Ectomorph Training
Mesomorph Training
Endomorph Training
Body Composition Testing
CHAPTER 3
THE BASIC TRAINING PROGRAM
Split System Training
The Basic Muscles
Organizing Your Training
Rest and Recuperation
When to Train
Level I Exercise Program
Level II Exercise Program
CHAPTER 4
ADVANCED TRAINING PRINCIPLES
Increasing Training Intensity
Intensity Techniques
Power-Training Principle
Learning to Use Advanced Training Principles
CHAPTER 5
BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM
When to Move on to Advanced Training
"High-Set" Training
Double-Split Training
Advanced Training Program
The Two-Level Advanced Program
Level I Exercise Program
Level II Exercise Program
Going to the Limit
Varying Your Program
Weak Point Training
Training Weak Areas
CHAPTER 6
COMPETITION TRAINING PROGRAM
Building a Competition Physique
The Fear of Smallness
The Elements of Competition Training
Depending on Your Training Partner
Training Volume
Choosing Exercises
The Training Split
Competition Exercise Program
Individualizing the Training Program
Muscle Separation
Muscularity and Definition: Analyzing Your Progress
Outdoor Training
CHAPTER 7
MIND OVER MATTER: MIND, THE MOST POWERFUL TOOL
Big Goals and Little Goals
Learning from Failure
Muscular Inhibition
Maximizing Your Motivation
Breaking Barriers
How Bodybuilding Affects the Mind
BOOK THREE BODY PART EXERCISES
THE SHOULDERS
The Muscles of the Shoulders
Looking at the Shoulders
Training the Deltoids
Basic Training
Advanced Training
The Competition Program
Training the Trapezius Muscles
Weak Point Training
- SHOULDER EXERCISES
- Arnold Presses
- Behind-the-Neck Presses
- Dumbbell Presses
- Military Press
- Clean and Press
- Machine Presses
- Push Presses
- Standing Lateral Raises
- One-Arm Cross Cable Laterals
- One-Arm Side Cable Laterals
- Seated One-Arm Cross Cable Laterals
- Reverse Overhead Dumbbell Laterals
- Machine Laterals
- Front Dumbbell Raises
- Seated Bent-Over Dumbbell Laterals
- Standing Bent-Over Dumbbell Laterals
- Bent-Over Cable Laterals
- Lying Side Laterals
- TRAPEZIUS EXERCISES
- Upright Rows
- Heavy Upright Rows
- Dumbbell Shrugs
- Barbell Shrugs
THE CHEST
- The Muscles of the Chest
- Total Chest Development
- Training the Chest
- Beginning and Advanced Programs
- Competition Program
- Weak Point Training
- Power Training
- Posing and Flexing
- The Serratus Muscles
- Training the Serratus
- CHEST EXERCISES
- Barbell Flat Bench Presses
- Barbell Incline Bench Presses
- Dumbbell Flat Bench Presses
- Incline Dumbbell Presses
- Decline Dumbbell Presses
- Parallel Dips
- Machine Presses
- Dumbbell Flys
- Incline Dumbbell
- Flys Standing Cable Crossovers
- Bent-Forward Cable Crossovers
- Flat Bench Cable Crossovers
- Machine Flys
- Straight-Arm Pullovers
- Rope Pulls
- One-Arm Cable Pulls
- Machine Pullovers
- Close Grip Chins
- Hanging Serratus Crunches
- Hanging Dumbbell Rows
- THE BACK
- The Muscles of the Back
- Training the Back
- The Upper Back
- The Lats
- Lower Lats
- Middle Back Thickness
- Lower Back
- Back Muscle Functions
- Designing a Back Program
- Weak Point Training
- Stretching and Flexing
- BACK EXERCISES
- Wide-Grip Chins Behind the Neck
- Wide-Grip Chins to the Front
- (Optional) Close-Grip Chins
- Lat Machine Pulldowns
- Close-or Medium-Grip Pulldowns
- Bent-Over Barbell Rows
- Bent-Over Dumbbell Rows
- T-Bar Rows
- One-Arm Dumbbell Rows
- One-Arm Cable Rows
- Seated Cable Rows
- Seated Cable Rows (Optional)
- Machine Rows
- Bent-Arm Pullovers with Barbell
- Machine Pullovers
- Deadlifts
- Good Mornings
- Hyperextentions
THE ARMS
The Muscles of the Arms
Training the Arms
Developing Perfect Arms
BICEPS TRAINING
Cheat Curls
Beginning Program
Advanced Program
Competition Program
Weak Point Training
TRICEPS TRAINING
Beginning and Advanced Programs
Competition Program
Weak Point Training
FOREARM TRAINING
Beginning Program
Advanced Program
Competition Program
Posing the Forearms
Weak Point Training
- ARM EXERCISES
- Standing Barbell Curls
- Arm Blaster Curls (Optional)
- Cheat Curls
- Preacher Curls
- 3-Part Curls (21s)
- Incline Dumbbell Curls
- Seated Dumbbell Curls
- Hammer Curls (Optional)
- Alternate Dumbbell Curls
- Concentration Curls
- Lying Dumbbell Curls
- Two-Hand Cable Curls
- Cable Curls with Preacher Bench (Optional)
- Reverse Curls
- Reverse Preacher Bench Curls
- Biceps Machines
- Machine Curls
- Triceps Cable Pressdowns (or Lat Machine Pressdowns)
- One-Arm Cable
- Reverse Pressdowns
- Seated Triceps Presses
- Standing Triceps Presses
- Lying Triceps Extensions
- Lying Dumbbell Extensions
- Lying Cross Face
- Triceps Extensions (Optional)
- Dumbbell Kickbacks
- One-Arm Triceps Extensions
- Dips
- Dips Behind Back
- Fixed Bar Triceps Extensions
- Barbell Wrist Curls
- Dumbbell One-Arm Wrist Curls
- Behind-the-Back-Wrist Curls
- Reverse Wrist Curls with Barbell
- Reverse Wrist Curls with Dumbbells
- Reverse Barbell Curls
- Reverse Preacher Bench Barbell Curls
- Reverse Curls Machine
- One-Arm Cable Reverse Curls
- THE THIGHS
- The Muscles of the Upper Leg
- The Importance of Thigh Training
- The Demands of Leg Training
- Building the Quadriceps
- The Hamstrings
- Beginning and Advanced Programs
- Competition Program
- Flexing and Stretching
- Weak Point Training
- LEG EXERCISES
- Squats
- Heavy Squats
- Half Squats
- Machine Squats
- Front Squats
- Sissy Squats
- Leg Presses
- Leg Press Variations
- Back Squats
- Lunges
- Leg Extensions
- Leg Curls
- Standing Leg Curls
- Straight-Leg Deadlifts
- THE CALVES
- The Muscles of the Calf
- Training the Calves
- Stretching the Calves
- Beginning Program
- Advanced and Competition Programs
- Weak Point Training
- Posing the Calves
- CALF EXERCISES
- Standing Calf Raises
- Calf Raises on Leg Press Machine
- Seated Calf Raises
- Donkey Calf Raises
- One-Leg Calf Raises
- Reverse Calf Raises
- THE ABDOMEN
- The Muscles of the Abdomen
- Training the Abdominals
- Spot Reduction
- Ab-Specific Exercises
- All Kinds of Crunches
- Oblique Exercises
- Serratus and Intercostals
- Beginning Program
- Advanced Program
- Competition Program
- Weak Point Training
- ABDOMINAL EXERCISES
- Roman Chairs
- Crunches
- Twisting Crunches
- Reverse
- Crunches
- Hanging Reverse Crunches
- Vertical Bench Crunches
- Cable Crunches
- Machine Crunches
- Seated Leg Tucks
- Seated Twist
- Leg Raises
- Flat Bench Leg Raises
- Bent-Knee Flat Bench Leg Raises
- Bent-Knee Incline Board Leg Raises
- Bent-Knee Vertical Bench Leg Raise
- Hanging Leg Raises
- Twisting Hanging Leg Raises
- Additional Leg-Raise Exercises
- Side Leg Raises
- Bent-Knee Side Leg Raises
- Front Kicks
- Bench Kickbacks
- Rear Leg Scissors
- Vacuums
BOOK FOUR COMPETITION
CHAPTER 1
POSING
The History of Posing
The Art of Posing
Learning by Observing
How IFBB Contests Are Conducted
Scoring
NPC Contests
Overall Winners
Endurance
Practicing Posing
Practicing for Round One
Practicing for Round Two
Personalizing Your Poses
Practicing for Round Three
The Way judging Used to Be
Choosing Posing Music (For Round Three)
The Boredom Factor
Practicing for Round Four
Common Posing Mistakes
Controlling Your Emotions
Posing as Exercise
Posing for Photographs
CHAPTER 2
TOTAL PREPARATION
Posing Trunks
Tanning
Tanning Parlors and Sunlamps
Artificial Tans
Posing Oil
Hairstyle
Body Hair
Dressing for Success
Finishing Touches
CHAPTER 3
COMPETITION STRATEGY AND TACTICS
The Role of Experience
How Often to Compete
Getting Your Feet Wet
Advanced Competition
Publicity
Politics and Public Relations
Learning to Peak for Competition
Water
The Day of the Contest
Psychological Warfare
Representing the Sport
BOOK FIVE HEALTH, NUTRITION, AND DIET
CHAPTER 1
NUTRITION AND DIET
The Special Requirements of Bodybuilding
The Basic Nutrients
Protein
Carbohydrates
Dietary Fats
Water
Vitamins
Minerals
The Energy Content of Food
Metabolic Rate
Exercise and Energy Expenditure
"False" Energy
Nutritional Minimums
Balanced Diet
The Importance of Glycogen
Ketosis
Eating and Training
How Often to Eat
CHAPTER 2
WEIGHT CONTROL: GAINING MUSCLE, LOSING FAT
Body Composition
Influences on Body Composition
Diet and Body Types
Age and Body Fat
Calorie Consumption
Quality of Diet
Creating "Demand"
How Much Aerobics?
Eating to Gain Muscle
Muscle-Gain Menu Plan
High-Protein, High-Calorie Drinks
Level I
Level II
Level III
How to Lose Fat
Ketosis
Recommended Protein Sources
Recommended Carbohydrate Sources
A Summary of Fat-Loss Diet Rules
Reading Labels
CHAPTER 3
CONTEST DIET STRATEGIES
Getting in Shape to Get in Shape
Writing It All Down
Eating, Eating, and Eating
Deprivation
Metabolic Slowdown
Measuring Body Changes
Getting Started: 12 Weeks Out
Testing for Ketosis
Avoiding Too Much Aerobics
Drugs
Drugs and Sports
Side Effects of Steroid Use
Diuretics
Growth Hormone
Drug Testing and Bodybuilding
Super-Supplementation
The Last Week
"Depletion"
Carbing-Up
Losing Water
Training, Posing, and Diet
The Night Before
The Morning of the Contest
Between Prejudging and the Night Show
After the Contest
CHAPTER 4
INJURIES AND HOW TO TREAT THEM
Technical Information
Muscle and Tendon
Initial Treatment
Spasms and Cramps
Tendinitis
Pain
Therapy
Injury Prevention
Joints and Ligaments
Injuries to the Capsule and Ligaments
Treatment
Joint Dislocation
Practical Information
The Calves
The Knee
The Upper Leg
The Groin
Lower Abdomen
Lower Back
Upper Back
The Shoulders
The Pectorals
The Biceps
The Triceps
The Elbows
The Forearms
Training Around Injuries
Cold-Weather Training
A Quick Summary
Muscle Stiffness, Soreness, or Injury
Pain or Problems with Your Joints
Pumping Up Your Diet
What to Watch Out For: Dehydration
What's Going On with My Immune System?
The Final Touch
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