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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
ISBN: 9780684857213
Number Of Pages: 832

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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.

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
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
Publisher: Simon & Schuster
Country of Publication: US
Dimensions (cm): 27.7 x 21.5  x 4.5
Weight (kg): 2.62
Edition Number: 1

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