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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: 4th December 1999
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Published: 3rd July 2012
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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
 
4.8

(based on 11 reviews)

Ratings Distribution

  • 5 Stars

     

    (9)

  • 4 Stars

     

    (2)

  • 3 Stars

     

    (0)

  • 2 Stars

     

    (0)

  • 1 Stars

     

    (0)

100%

of respondents would recommend this to a friend.

Pros

  • Easy to understand (9)
  • Informative (9)
  • Inspirational (8)
  • Relevant (7)
  • Well written (7)

Cons

No Cons

Best Uses

  • Reference (8)
  • Gift (4)
    • Reviewer Profile:
    • Casual reader (5), Everyday reader (3)

Reviewed by 11 customers

Displaying reviews 1-10

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5.0

Excellent reference source

By 

from Brisbane

About Me Everyday Reader

Verified Buyer

Pros

  • Deserves Multiple Readings
  • Informative
  • Inspirational

Cons

  • Not A "light" Read

Best Uses

  • Gift
  • Reference

Comments about The New Encyclopedia of Modern Bodybuilding:

Bought this for my teenage so who has a strong interest in health, fitness etc. He has really found this book so useful and informative. Great value for money!

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4.0

Start here for any self improvement projects

By 

from Sydney AU

About Me Rarely Read

Verified Buyer

Pros

    Cons

      Best Uses

      • Gift
      • Younger Readers

      Comments about The New Encyclopedia of Modern Bodybuilding:

      Long winded but well indexed

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      5.0

      bought as a gift and was everything he wanted

      By 

      from Riverland

      About Me Bookworm

      Verified Buyer

      Pros

      • Deserves Multiple Readings
      • Easy To Understand
      • Informative
      • Inspirational
      • Relevant
      • Well Written
      • Wonderful As A Gift

      Cons

        Best Uses

        • Gift
        • Reference

        Comments about The New Encyclopedia of Modern Bodybuilding:

        No problems arrived in plenty of time

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        4.0

        Everything you would expect from Arnie

        By 

        from Victoria

        About Me Bookworm

        Verified Buyer

        Pros

        • Easy To Understand
        • Informative
        • Relevant

        Cons

        • Information Overload

        Best Uses

        • Reference

        Comments about The New Encyclopedia of Modern Bodybuilding:

        My husband and I read this to each other on a road trip across the country. We read it cover to cover and by the time we got home we knew every Mr Olympia, exactly what exercises to do and how many grams of protein to eat. A lot of the information we already knew but he presented the science in a way that improved our understanding. Suitable for the complete novice right through to those looking to complete. In fact any body who gives a hoot about their health and fitness would gain something from this book. If you want the latest fad in diet and exercise then this is not for you, if you want good old fashioned advice that works then but this book. Then read it out loud, doing your best Arnie impersonation.

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        5.0

        Awesome book

        By 

        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.

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          5.0

          Substantial, interesting, great purchase

          By 

          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 reviewHelp Icon

               
              5.0

              Everything you need Doesn't miss a trick

              By 

              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!

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                5.0

                One of the best books I own

                By 

                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!

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                  5.0

                  Must Have Book For Body Building

                  By 

                  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 reviewHelp Icon

                     
                    5.0

                    An absolute must for bodybuilders

                    By 

                    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.

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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: 4th December 1999
                      Country of Publication: US
                      Dimensions (cm): 27.5 x 21.8  x 5.5
                      Weight (kg): 2.6
                      Edition Number: 1