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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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RRP $49.99
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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 6 reviews)

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100%

of respondents would recommend this to a friend.

Pros

  • Easy to understand (6)
  • Informative (5)
  • Inspirational (5)
  • Well written (5)
  • Relevant (4)

Cons

    Best Uses

    • Reference (4)
      • Reviewer Profile:
      • Casual reader (4)

    Reviewed by 6 customers

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    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.

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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 & Schuster
                  Dimensions (cm): 27.6 x 21.6  x 4.8
                  Weight (kg): 2.59