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Fifteen fantastic years after first publication, Arnold Schwarzenegger is ready to teach and motivate a new generation of athletes with this fully updated and revised New Encyclopedia of Modern Bodybuilding. Inside, Arnold covers all the very latest advances in both training and competition, with new sections on diet and nutrition, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos featuring bodybuilding's newest stars.
Plus, all the features that made this book a classic are still here. You'll find every facet of bodybuilding, from the history of the sport to a complete analysis of the muscles in the body, including Arnold's tips on how to strengthen, sculpt, and define each and every muscle to create the ultimate balanced physique.
The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding
by Arnold SchwarzeneggerEdition: Revised
Format: Hardcover
Pub. Date: 2000-01-01
Publisher(s): Simon & Schuster
Availability: This title is currently not available.
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Summary
Author Biography
Arnold Schwarzenegger has won more bodybuilding titles than anyone else in the world, including seven Mr. Olympia titles and three Mr. Universe titles. He has also won international fame as a movie superstar. He lives in Los Angeles with his wife, Maria Shriver, and their four children.
Table of Contents
| 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. |
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