The New Encyclopedia of Modern Bodybuilding

The Bible of Bodybuilding, Fully Updated and Revised

By: Arnold Schwarzenegger, Bill Dobbins

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Paperback | 4 December 1999 | Edition Number 1

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Paperback
832 Pages

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27.5 x 21 x 4

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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

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.

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Foreword	p. xxi
Introduction to Bodybuilding
Evolution and History	p. 3
The Transition to Bodybuilding	p. 11
Bodybuilding in the Forties and Fifties	p. 13
Bodybuilding in the Sixties	p. 17
Bodybuilding in the Seventies	p. 24
Pumping Iron	p. 34
Bodybuilding in the Eighties and Nineties	p. 34
The Explosive Growth of Bodybuilding	p. 36
The Arnold Classic Weekend	p. 39
The Profession of Bodybuilding	p. 39
Joe Weider	p. 40
The Evolution of Modern Training	p. 42
The Future of Bodybuilding	p. 43
Women's Bodybuilding	p. 45
The ABCs of Bodybuilding	p. 47
Sport vs. Exercise System	p. 47
Progressive-Resistance Training	p. 48
Weightlifting, Resistance Training, and Bodybuilding	p. 49
Aerobics and Muscular Definition	p. 56
Bodybuilding for Athletes	p. 57
The Training Experience	p. 66
What You Think Is What You Get	p. 66
Training for Women	p. 82
The Gym	p. 84
The Gym Explosion	p. 84
What to Look for in a Gym	p. 85
Environment and Atmosphere	p. 85
Who Else Is Training in the Gym?	p. 87
You Don't Have to Train in Los Angeles	p. 88
Gyms for Noncompetitors	p. 89
Training at Home	p. 89
Getting Started	p. 92
Fast and Slow Developers	p. 95
Free Weights vs. Machines--A Matter of Gravity	p. 97
Shoes	p. 99
Gloves	p. 99
Straps	p. 99
Belts	p. 101
Wraps	p. 101
Head Straps	p. 101
Gravity Boots	p. 102
Rubber Suits	p. 102
Training Diary	p. 103
Bodybuilding and the Very Young	p. 104
Starting Late	p. 105
Bodybuilding and the Elderly	p. 105
Marking the Transition	p. 106
Competition	p. 107
Training Programs
Basic Training Principles	p. 135
Individual Needs	p. 136
Progressive Resistance	p. 136
Reps	p. 137
Training to Failure	p. 137
Sets	p. 139
Full Range of Motion	p. 140
The Quality of Contraction	p. 140
Warming Up	p. 141
Power Training	p. 142
Heavy Days	p. 146
Overtraining and Recuperation	p. 147
Resting Between Sets	p. 148
Breathing	p. 148
Stretching	p. 149
Stretching Exercises	p. 151
Learning Your Body Type	p. 162
Understanding Your Body Type	p. 164
Metabolism and Muscle-Building	p. 169
Ectomorph Training	p. 169
Mesomorph Training	p. 170
Endomorph Training	p. 170
Body Composition Testing	p. 171
The Basic Training Program	p. 173
Split System Training	p. 174
The Basic Muscles	p. 175
Organizing Your Training	p. 176
Rest and Recuperation	p. 176
When to Train	p. 179
Level I Exercise Program	p. 180
Level II Exercise Program	p. 182
Advanced Training Principles	p. 187
Increasing Training Intensity	p. 187
Intensity Techniques	p. 188
Power-Training Principle	p. 191
Learning to Use Advanced Training Principles	p. 199
Building a Quality Physique: The Advanced Training Program	p. 200
When to Move on to Advanced Training	p. 202
"High-Set" Training	p. 202
Double-Split Training	p. 203
Advanced Training Program	p. 205
The Two-Level Advanced Program	p. 205
Level I Exercise Program	p. 206
Level II Exercise Program	p. 208
Going to the Limit	p. 209
Varying Your Program	p. 210
Weak Point Training	p. 212
Training Weak Areas	p. 213
Competition Training Program	p. 215
Building a Competition Physique	p. 215
The Fear of Smallness	p. 218
The Elements of Competition Training	p. 219
Depending on Your Training Partner	p. 219
Training Volume	p. 220
Choosing Exercises	p. 220
The Training Split	p. 221
Competition Exercise Program	p. 222
Individualizing the Training Program	p. 224
Muscle Separation	p. 224
Muscularity and Definition: Analyzing Your Progress	p. 225
Outdoor Training	p. 227
Mind Over Matter: Mind, the Most Powerful Tool	p. 229
Big Goals and Little Goals	p. 233
Learning from Failure	p. 233
Muscular Inhibition	p. 240
Maximizing Your Motivation	p. 241
Breaking Barriers	p. 242
How Bodybuilding Affects the Mind	p. 243
Body Part Exercises
The Shoulders	p. 250
The Muscles of the Shoulders	p. 250
Looking at the Shoulders	p. 251
Training the Deltoids	p. 259
Basic Training	p. 259
Advanced Training	p. 260
The Competition Program	p. 260
Training the Trapezius Muscles	p. 262
Weak Point Training	p. 265
Shoulder Exercises	p. 272
Trapezius Exercises	p. 295
The Chest	p. 299
The Muscles of the Chest	p. 299
Total Chest Development	p. 299
Training the Chest	p. 307
Beginning and Advanced Programs	p. 308
Competition Program	p. 311
Weak Point Training	p. 312
Power Training	p. 318
Posing and Flexing	p. 319
The Serratus Muscles	p. 322
Training the Serratus	p. 323
Chest Exercises	p. 324
The Back	p. 345
The Muscles of the Back	p. 345
Training the Back	p. 346
The Upper Back	p. 347
The Lats	p. 348
Lower Lats	p. 350
Middle Back Thickness	p. 351
Lower Back	p. 353
Back Muscle Functions	p. 354
Designing a Back Program	p. 354
Weak Point Training	p. 355
Stretching and Flexing	p. 360
Back Exercises	p. 364
The Arms	p. 384
The Muscles of the Arms	p. 384
Training the Arms	p. 386
Developing Perfect Arms	p. 392
Biceps Training	p. 396
Cheat Curls	p. 399
Beginning Program	p. 400
Advanced Program	p. 400
Competition Program	p. 401
Weak Point Training	p. 402
Triceps Training	p. 410
Beginning and Advanced Programs	p. 410
Competition Program	p. 414
Weak Point Training	p. 415
Forearm Training	p. 418
Beginning Program	p. 419
Advanced Program	p. 420
Competition Program	p. 421
Posing the Forearms	p. 421
Weak Point Training	p. 424
Arm Exercises	p. 426
The Thighs	p. 478
The Muscles of the Upper Leg	p. 478
The Importance of Thigh Training	p. 478
The Demands of Leg Training	p. 481
Building the Quadriceps	p. 483
The Hamstrings	p. 487
Beginning and Advanced Programs	p. 489
Competition Program	p. 489
Flexing and Stretching	p. 493
Weak Point Training	p. 493
Leg Exercises	p. 497
The Calves	p. 512
The Muscles of the Calf	p. 512
Training the Calves	p. 513
Stretching the Calves	p. 515
Beginning Program	p. 516
Advanced and Competition Programs	p. 516
Weak Point Training	p. 519
Posing the Calves	p. 524
Calf Exercises	p. 526
The Abdomen	p. 533
The Muscles of the Abdomen	p. 533
Training the Abdominals	p. 535
Spot Reduction	p. 538
Ab-Specific Exercises	p. 539
All Kinds of Crunches	p. 539
Oblique Exercises	p. 540
Serratus and Intercostals	p. 540
Beginning Program	p. 540
Advanced Program	p. 541
Competition Program	p. 541
Weak Point Training	p. 542
Abdominal Exercises	p. 544
Competition
Posing	p. 565
The History of Posing	p. 567
The Art of Posing	p. 568
Learning by Observing	p. 569
How IFBB Contests Are Conducted	p. 572
Scoring	p. 582
NPC Contests	p. 582
Overall Winners	p. 589
Endurance	p. 589
Practicing Posing	p. 589
Practicing for Round One	p. 597
Practicing for Round Two	p. 598
Personalizing Your Poses	p. 607
Practicing for Round Three	p. 607
The Way Judging Used to Be	p. 633
Choosing Posing Music (For Round Three)	p. 633
The Boredom Factor	p. 636
Practicing for Round Four	p. 636
Common Posing Mistakes	p. 645
Controlling Your Emotions	p. 647
Posing as Exercise	p. 647
Posing for Photographs	p. 651
Total Preparation	p. 660
Posing Trunks	p. 661
Tanning	p. 664
Tanning Parlors and Sunlamps	p. 665
Artificial Tans	p. 667
Posing Oil	p. 668
Hairstyle	p. 669
Body Hair	p. 671
Dressing for Success	p. 672
Finishing Touches	p. 672
Competition Strategy and Tactics	p. 674
The Role of Experience	p. 676
How Often to Compete	p. 677
Getting Your Feet Wet	p. 677
Advanced Competition	p. 678
Publicity	p. 681
Politics and Public Relations	p. 683
Learning to Peak for Competition	p. 685
Water	p. 688
The Day of the Contest	p. 690
Psychological Warfare	p. 695
Representing the Sport	p. 698
Health, Nutrition, And Diet
Nutrition and Diet	p. 703
The Special Requirements of Bodybuilding	p. 705
The Basic Nutrients	p. 705
Protein	p. 706
Carbohydrates	p. 710
Dietary Fats	p. 712
Water	p. 714
Vitamins	p. 715
Minerals	p. 720
The Energy Content of Food	p. 722
Metabolic Rate	p. 723
Exercise and Energy Expenditure	p. 723
"False" Energy	p. 724
Nutritional Minimums	p. 725
Balanced Diet	p. 727
The Importance of Glycogen	p. 728
Ketosis	p. 728
Eating and Training	p. 729
How Often to Eat	p. 730
Weight Control: Gaining Muscle, Losing Fat	p. 731
Body Composition	p. 731
Influences on Body Composition	p. 732
Diet and Body Types	p. 733
Age and Body Fat	p. 733
Calorie Consumption	p. 734
Quality of Diet	p. 734
Creating "Demand"	p. 735
How Much Aerobics?	p. 735
Eating to Gain Muscle	p. 736
Muscle-Gain Menu Plan	p. 737
High-Protein, High-Calorie Drinks	p. 740
Level I	p. 741
Level II	p. 742
Level III	p. 742
How to Lose Fat	p. 743
Ketosis	p. 744
Recommended Protein Sources	p. 744
Recommended Carbohydrate Sources	p. 745
A Summary of Fat-Loss Diet Rules	p. 746
Reading Labels	p. 746
Contest Diet Strategies	p. 748
Getting in Shape to Get in Shape	p. 749
Writing It All Down	p. 750
Eating, Eating, and Eating	p. 751
Deprivation	p. 751
Metabolic Slowdown	p. 752
Measuring Body Changes	p. 752
Getting Started: 12 Weeks Out	p. 753
Testing for Ketosis	p. 754
Avoiding Too Much Aerobics	p. 754
Drugs	p. 755
Drugs and Sports	p. 756
Side Effects of Steroid Use	p. 758
Diuretics	p. 759
Growth Hormone	p. 760
Drug Testing and Bodybuilding	p. 760
Super-Supplementation	p. 761
The Last Week	p. 767
"Depletion"	p. 767
Carbing-Up	p. 768
Losing Water	p. 768
Training, Posing, and Diet	p. 771
The Night Before	p. 771
The Morning of the Contest	p. 772
Between Prejudging and the Night Show	p. 772
After the Contest	p. 773
Injuries and How to Treat Them	p. 774
Technical Information	p. 775
Muscle and Tendon	p. 775
Joints and Ligaments	p. 779
Practical Information	p. 781
The Calves	p. 781
The Knee	p. 782
The Upper Leg	p. 783
The Groin	p. 783
Lower Abdomen	p. 783
Lower Back	p. 784
Upper Back	p. 784
The Shoulders	p. 785
The Pectorals	p. 785
The Biceps	p. 786
The Triceps	p. 786
The Elbows	p. 786
The Forearms	p. 787
Training Around Injuries	p. 787
Cold-Weather Training	p. 788
A Quick Summary	p. 788
Muscle Stiffness, Soreness, or Injury	p. 789
Pain or Problems with Your Joints	p. 789
Pumping Up Your Diet	p. 790
What to Watch Out For: Dehydration	p. 790
What's Going On with My Immune System?	p. 790
The Final Touch	p. 790
Index	p. 791
Table of Contents provided by Syndetics. All Rights Reserved.

The New Encyclopedia of Modern Bodybuilding

The Bible of Bodybuilding, Fully Updated and Revised

At a Glance

Paperback

Shipping

How to return your order

Defective items

You Can Find This Book In

Other Editions and Formats

ePUB

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