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The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised - Arnold Schwarzenegger

The New Encyclopedia of Modern Bodybuilding

The Bible of Bodybuilding, Fully Updated and Revised

Paperback

Published: 5th November 1999
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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. Plus, all the features that have made this book a classic are here:

  • Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique
  • The most effective methods of strength training to stilt your needs, whether you're an amateur athlete or a pro bodybuilder preparing for a competition
  • Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy
  • Expert advice on the prevention and treatment of sports-related injuries
  • Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity
  • The fascinating history and growth of' bodybuilding as a sport, with a photographic "Bodybuilding Hall of Fame"
  • And, of course, Arnold's individual brand of inspiration and motivation throughout
Covering every level of expertise and experience, The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best. With his unique perspective as a seven-time winner of the Mr. Olympia title and all international film star, Arnold shares his secrets to dedication, training, and commitment, and shows you how to take control of your body and realize your own potential for greatness.

About the Author

Arnold Schwarzenegger served as governor of California from 2003 to 2011. Before that, he had a long career, starring in such films as the Terminator series; Stay Hungry; Twins; Predator; and Junior. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when published in 1977 and, along with his Encyclopedia of Modern Bodybuilding, has never been out of print since.

REVIEW SNAPSHOT®

by PowerReviews
The New Encyclopedia of Modern Bodybuilding
 
5.0

(based on 7 reviews)

Ratings Distribution

  • 5 Stars

     

    (7)

  • 4 Stars

     

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100%

of respondents would recommend this to a friend.

Pros

  • Easy to understand (7)
  • Informative (6)
  • Inspirational (6)
  • Well written (6)
  • Relevant (5)

Cons

    Best Uses

    • Reference (5)
      • Reviewer Profile:
      • Casual reader (5)

    Reviewed by 7 customers

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    5.0

    Awesome book

    By Algard8

    from West Wollongong

    About Me Casual Reader

    Verified Buyer

    Pros

    • Deserves Multiple Readings
    • Easy To Understand
    • Informative
    • Inspirational
    • Relevant
    • Well Written

    Cons

      Best Uses

      • Reference

      Comments about The New Encyclopedia of Modern Bodybuilding:

      Great book for anybody looking for inspiration & motivation for their training.

      Comment on this review

       
      5.0

      Substantial, interesting, great purchase

      By Mum of 5

      from Gemfields

      About Me Everyday Reader

      Verified Buyer

      Pros

      • Easy To Understand
      • Informative
      • Inspirational
      • Relevant
      • Well Written

      Cons

        Best Uses

          Comments about The New Encyclopedia of Modern Bodybuilding:

          Specific and informative

          Comment on this review

           
          5.0

          Everything you need Doesn't miss a trick

          By Capt.Awesome

          from Perth, WA

          About Me Casual Reader

          Verified Buyer

          Pros

          • Easy To Understand
          • Informative
          • Inspirational
          • Relevant
          • Well Written

          Cons

            Best Uses

            • Special Needs

            Comments about The New Encyclopedia of Modern Bodybuilding:

            Very informative and easy to understand. A step by step guide/how to for beginners to pro's!

            Comment on this review

             
            5.0

            One of the best books I own

            By Mary

            from Melbourne

            About Me Everyday Reader

            Pros

            • Easy To Understand
            • Informative
            • Inspirational
            • Relevant
            • Well Written

            Cons

              Best Uses

              • Reference

              Comments about The New Encyclopedia of Modern Bodybuilding:

              There is so much to be learnt from this book, a powerful addition for any bodybuilder seeking expert know-how!

              Comment on this review

               
              5.0

              Must Have Book For Body Building

              By Debz

              from Wollongong

              About Me Casual Reader

              Verified Buyer

              Pros

              • Deserves Multiple Readings
              • Easy To Understand

              Cons

                Best Uses

                • Reference

                Comments about The New Encyclopedia of Modern Bodybuilding:

                A Must Have book for any bodybuilder or fitness fanatic, easy to read and great to keep going back to.

                Comment on this review

                 
                5.0

                An absolute must for bodybuilders

                By Benno

                from Gold Coast

                About Me Casual Reader

                Verified Buyer

                Pros

                • Deserves Multiple Readings
                • Easy To Understand
                • Informative
                • Inspirational
                • Relevant
                • Well Written

                Cons

                  Best Uses

                  • Gift
                  • Older Readers
                  • Reference
                  • Younger Readers

                  Comments about The New Encyclopedia of Modern Bodybuilding:

                  A really well written and presented book with invaluable information about everything to do with bodybuilding from nutrition to training programmes, different exercises, wight loss/gain to the history of bodybuilding. Lots of examples and real easy to follow. Highly recommended to anyone with even just a slight interest in weightlifting - male or female.

                  Comment on this review

                   
                  5.0

                  excellent

                  By paolo

                  from Bunbury, au

                  About Me Casual Reader

                  Verified Buyer

                  Pros

                  • Easy To Understand
                  • Informative
                  • Inspirational
                  • Well Written

                  Cons

                    Best Uses

                    • Reference
                    • Special Needs

                    Comments about The New Encyclopedia of Modern Bodybuilding:

                    This is a great book, has all helpful information at a great price. I use it all the time to reference bodybuilding advice.

                    Comment on this review

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                    Forewordp. xxi
                    Introduction to Bodybuilding
                    Evolution and Historyp. 3
                    The Transition to Bodybuildingp. 11
                    Bodybuilding in the Forties and Fiftiesp. 13
                    Bodybuilding in the Sixtiesp. 17
                    Bodybuilding in the Seventiesp. 24
                    Pumping Ironp. 34
                    Bodybuilding in the Eighties and Ninetiesp. 34
                    The Explosive Growth of Bodybuildingp. 36
                    The Arnold Classic Weekendp. 39
                    The Profession of Bodybuildingp. 39
                    Joe Weiderp. 40
                    The Evolution of Modern Trainingp. 42
                    The Future of Bodybuildingp. 43
                    Women's Bodybuildingp. 45
                    The ABCs of Bodybuildingp. 47
                    Sport vs. Exercise Systemp. 47
                    Progressive-Resistance Trainingp. 48
                    Weightlifting, Resistance Training, and Bodybuildingp. 49
                    Aerobics and Muscular Definitionp. 56
                    Bodybuilding for Athletesp. 57
                    The Training Experiencep. 66
                    What You Think Is What You Getp. 66
                    Training for Womenp. 82
                    The Gymp. 84
                    The Gym Explosionp. 84
                    What to Look for in a Gymp. 85
                    Environment and Atmospherep. 85
                    Who Else Is Training in the Gym?p. 87
                    You Don't Have to Train in Los Angelesp. 88
                    Gyms for Noncompetitorsp. 89
                    Training at Homep. 89
                    Getting Startedp. 92
                    Fast and Slow Developersp. 95
                    Free Weights vs. Machines--A Matter of Gravityp. 97
                    Shoesp. 99
                    Glovesp. 99
                    Strapsp. 99
                    Beltsp. 101
                    Wrapsp. 101
                    Head Strapsp. 101
                    Gravity Bootsp. 102
                    Rubber Suitsp. 102
                    Training Diaryp. 103
                    Bodybuilding and the Very Youngp. 104
                    Starting Latep. 105
                    Bodybuilding and the Elderlyp. 105
                    Marking the Transitionp. 106
                    Competitionp. 107
                    Training Programs
                    Basic Training Principlesp. 135
                    Individual Needsp. 136
                    Progressive Resistancep. 136
                    Repsp. 137
                    Training to Failurep. 137
                    Setsp. 139
                    Full Range of Motionp. 140
                    The Quality of Contractionp. 140
                    Warming Upp. 141
                    Power Trainingp. 142
                    Heavy Daysp. 146
                    Overtraining and Recuperationp. 147
                    Resting Between Setsp. 148
                    Breathingp. 148
                    Stretchingp. 149
                    Stretching Exercisesp. 151
                    Learning Your Body Typep. 162
                    Understanding Your Body Typep. 164
                    Metabolism and Muscle-Buildingp. 169
                    Ectomorph Trainingp. 169
                    Mesomorph Trainingp. 170
                    Endomorph Trainingp. 170
                    Body Composition Testingp. 171
                    The Basic Training Programp. 173
                    Split System Trainingp. 174
                    The Basic Musclesp. 175
                    Organizing Your Trainingp. 176
                    Rest and Recuperationp. 176
                    When to Trainp. 179
                    Level I Exercise Programp. 180
                    Level II Exercise Programp. 182
                    Advanced Training Principlesp. 187
                    Increasing Training Intensityp. 187
                    Intensity Techniquesp. 188
                    Power-Training Principlep. 191
                    Learning to Use Advanced Training Principlesp. 199
                    Building a Quality Physique: The Advanced Training Programp. 200
                    When to Move on to Advanced Trainingp. 202
                    "High-Set" Trainingp. 202
                    Double-Split Trainingp. 203
                    Advanced Training Programp. 205
                    The Two-Level Advanced Programp. 205
                    Level I Exercise Programp. 206
                    Level II Exercise Programp. 208
                    Going to the Limitp. 209
                    Varying Your Programp. 210
                    Weak Point Trainingp. 212
                    Training Weak Areasp. 213
                    Competition Training Programp. 215
                    Building a Competition Physiquep. 215
                    The Fear of Smallnessp. 218
                    The Elements of Competition Trainingp. 219
                    Depending on Your Training Partnerp. 219
                    Training Volumep. 220
                    Choosing Exercisesp. 220
                    The Training Splitp. 221
                    Competition Exercise Programp. 222
                    Individualizing the Training Programp. 224
                    Muscle Separationp. 224
                    Muscularity and Definition: Analyzing Your Progressp. 225
                    Outdoor Trainingp. 227
                    Mind Over Matter: Mind, the Most Powerful Toolp. 229
                    Big Goals and Little Goalsp. 233
                    Learning from Failurep. 233
                    Muscular Inhibitionp. 240
                    Maximizing Your Motivationp. 241
                    Breaking Barriersp. 242
                    How Bodybuilding Affects the Mindp. 243
                    Body Part Exercises
                    The Shouldersp. 250
                    The Muscles of the Shouldersp. 250
                    Looking at the Shouldersp. 251
                    Training the Deltoidsp. 259
                    Basic Trainingp. 259
                    Advanced Trainingp. 260
                    The Competition Programp. 260
                    Training the Trapezius Musclesp. 262
                    Weak Point Trainingp. 265
                    Shoulder Exercisesp. 272
                    Trapezius Exercisesp. 295
                    The Chestp. 299
                    The Muscles of the Chestp. 299
                    Total Chest Developmentp. 299
                    Training the Chestp. 307
                    Beginning and Advanced Programsp. 308
                    Competition Programp. 311
                    Weak Point Trainingp. 312
                    Power Trainingp. 318
                    Posing and Flexingp. 319
                    The Serratus Musclesp. 322
                    Training the Serratusp. 323
                    Chest Exercisesp. 324
                    The Backp. 345
                    The Muscles of the Backp. 345
                    Training the Backp. 346
                    The Upper Backp. 347
                    The Latsp. 348
                    Lower Latsp. 350
                    Middle Back Thicknessp. 351
                    Lower Backp. 353
                    Back Muscle Functionsp. 354
                    Designing a Back Programp. 354
                    Weak Point Trainingp. 355
                    Stretching and Flexingp. 360
                    Back Exercisesp. 364
                    The Armsp. 384
                    The Muscles of the Armsp. 384
                    Training the Armsp. 386
                    Developing Perfect Armsp. 392
                    Biceps Trainingp. 396
                    Cheat Curlsp. 399
                    Beginning Programp. 400
                    Advanced Programp. 400
                    Competition Programp. 401
                    Weak Point Trainingp. 402
                    Triceps Trainingp. 410
                    Beginning and Advanced Programsp. 410
                    Competition Programp. 414
                    Weak Point Trainingp. 415
                    Forearm Trainingp. 418
                    Beginning Programp. 419
                    Advanced Programp. 420
                    Competition Programp. 421
                    Posing the Forearmsp. 421
                    Weak Point Trainingp. 424
                    Arm Exercisesp. 426
                    The Thighsp. 478
                    The Muscles of the Upper Legp. 478
                    The Importance of Thigh Trainingp. 478
                    The Demands of Leg Trainingp. 481
                    Building the Quadricepsp. 483
                    The Hamstringsp. 487
                    Beginning and Advanced Programsp. 489
                    Competition Programp. 489
                    Flexing and Stretchingp. 493
                    Weak Point Trainingp. 493
                    Leg Exercisesp. 497
                    The Calvesp. 512
                    The Muscles of the Calfp. 512
                    Training the Calvesp. 513
                    Stretching the Calvesp. 515
                    Beginning Programp. 516
                    Advanced and Competition Programsp. 516
                    Weak Point Trainingp. 519
                    Posing the Calvesp. 524
                    Calf Exercisesp. 526
                    The Abdomenp. 533
                    The Muscles of the Abdomenp. 533
                    Training the Abdominalsp. 535
                    Spot Reductionp. 538
                    Ab-Specific Exercisesp. 539
                    All Kinds of Crunchesp. 539
                    Oblique Exercisesp. 540
                    Serratus and Intercostalsp. 540
                    Beginning Programp. 540
                    Advanced Programp. 541
                    Competition Programp. 541
                    Weak Point Trainingp. 542
                    Abdominal Exercisesp. 544
                    Competition
                    Posingp. 565
                    The History of Posingp. 567
                    The Art of Posingp. 568
                    Learning by Observingp. 569
                    How IFBB Contests Are Conductedp. 572
                    Scoringp. 582
                    NPC Contestsp. 582
                    Overall Winnersp. 589
                    Endurancep. 589
                    Practicing Posingp. 589
                    Practicing for Round Onep. 597
                    Practicing for Round Twop. 598
                    Personalizing Your Posesp. 607
                    Practicing for Round Threep. 607
                    The Way Judging Used to Bep. 633
                    Choosing Posing Music (For Round Three)p. 633
                    The Boredom Factorp. 636
                    Practicing for Round Fourp. 636
                    Common Posing Mistakesp. 645
                    Controlling Your Emotionsp. 647
                    Posing as Exercisep. 647
                    Posing for Photographsp. 651
                    Total Preparationp. 660
                    Posing Trunksp. 661
                    Tanningp. 664
                    Tanning Parlors and Sunlampsp. 665
                    Artificial Tansp. 667
                    Posing Oilp. 668
                    Hairstylep. 669
                    Body Hairp. 671
                    Dressing for Successp. 672
                    Finishing Touchesp. 672
                    Competition Strategy and Tacticsp. 674
                    The Role of Experiencep. 676
                    How Often to Competep. 677
                    Getting Your Feet Wetp. 677
                    Advanced Competitionp. 678
                    Publicityp. 681
                    Politics and Public Relationsp. 683
                    Learning to Peak for Competitionp. 685
                    Waterp. 688
                    The Day of the Contestp. 690
                    Psychological Warfarep. 695
                    Representing the Sportp. 698
                    Health, Nutrition, And Diet
                    Nutrition and Dietp. 703
                    The Special Requirements of Bodybuildingp. 705
                    The Basic Nutrientsp. 705
                    Proteinp. 706
                    Carbohydratesp. 710
                    Dietary Fatsp. 712
                    Waterp. 714
                    Vitaminsp. 715
                    Mineralsp. 720
                    The Energy Content of Foodp. 722
                    Metabolic Ratep. 723
                    Exercise and Energy Expenditurep. 723
                    "False" Energyp. 724
                    Nutritional Minimumsp. 725
                    Balanced Dietp. 727
                    The Importance of Glycogenp. 728
                    Ketosisp. 728
                    Eating and Trainingp. 729
                    How Often to Eatp. 730
                    Weight Control: Gaining Muscle, Losing Fatp. 731
                    Body Compositionp. 731
                    Influences on Body Compositionp. 732
                    Diet and Body Typesp. 733
                    Age and Body Fatp. 733
                    Calorie Consumptionp. 734
                    Quality of Dietp. 734
                    Creating "Demand"p. 735
                    How Much Aerobics?p. 735
                    Eating to Gain Musclep. 736
                    Muscle-Gain Menu Planp. 737
                    High-Protein, High-Calorie Drinksp. 740
                    Level Ip. 741
                    Level IIp. 742
                    Level IIIp. 742
                    How to Lose Fatp. 743
                    Ketosisp. 744
                    Recommended Protein Sourcesp. 744
                    Recommended Carbohydrate Sourcesp. 745
                    A Summary of Fat-Loss Diet Rulesp. 746
                    Reading Labelsp. 746
                    Contest Diet Strategiesp. 748
                    Getting in Shape to Get in Shapep. 749
                    Writing It All Downp. 750
                    Eating, Eating, and Eatingp. 751
                    Deprivationp. 751
                    Metabolic Slowdownp. 752
                    Measuring Body Changesp. 752
                    Getting Started: 12 Weeks Outp. 753
                    Testing for Ketosisp. 754
                    Avoiding Too Much Aerobicsp. 754
                    Drugsp. 755
                    Drugs and Sportsp. 756
                    Side Effects of Steroid Usep. 758
                    Diureticsp. 759
                    Growth Hormonep. 760
                    Drug Testing and Bodybuildingp. 760
                    Super-Supplementationp. 761
                    The Last Weekp. 767
                    "Depletion"p. 767
                    Carbing-Upp. 768
                    Losing Waterp. 768
                    Training, Posing, and Dietp. 771
                    The Night Beforep. 771
                    The Morning of the Contestp. 772
                    Between Prejudging and the Night Showp. 772
                    After the Contestp. 773
                    Injuries and How to Treat Themp. 774
                    Technical Informationp. 775
                    Muscle and Tendonp. 775
                    Joints and Ligamentsp. 779
                    Practical Informationp. 781
                    The Calvesp. 781
                    The Kneep. 782
                    The Upper Legp. 783
                    The Groinp. 783
                    Lower Abdomenp. 783
                    Lower Backp. 784
                    Upper Backp. 784
                    The Shouldersp. 785
                    The Pectoralsp. 785
                    The Bicepsp. 786
                    The Tricepsp. 786
                    The Elbowsp. 786
                    The Forearmsp. 787
                    Training Around Injuriesp. 787
                    Cold-Weather Trainingp. 788
                    A Quick Summaryp. 788
                    Muscle Stiffness, Soreness, or Injuryp. 789
                    Pain or Problems with Your Jointsp. 789
                    Pumping Up Your Dietp. 790
                    What to Watch Out For: Dehydrationp. 790
                    What's Going On with My Immune System?p. 790
                    The Final Touchp. 790
                    Indexp. 791
                    Table of Contents provided by Syndetics. All Rights Reserved.

                    ISBN: 9780684857213
                    ISBN-10: 0684857219
                    Audience: General
                    Format: Paperback
                    Language: English
                    Number Of Pages: 832
                    Published: 5th November 1999
                    Publisher: Simon amp; Schuster
                    Dimensions (cm): 27.5 x 21.8  x 4.3
                    Weight (kg): 2.59
                    Edition Number: 1