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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.

Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best.

The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised

Contents



Foreword



BOOK ONE INTRODUCTION TO BODYBUILDING



CHAPTER 1



EVOLUTION AND HISTORY



The Transition to Bodybuilding



Bodybuilding in the Forties and Fifties



Bodybuilding in the Sixties



Bodybuilding in the Seventies



Pumping Iron



Bodybuilding in the Eighties and Nineties



The Explosive Growth of Bodybuilding



The Arnold Classic Weekend



The Profession of Bodybuilding



Joe Weider



The Evolution of Modern Training



The Future of Bodybuilding



Women's Bodybuilding



CHAPTER 2



THE ABCs OF BODYBUILDING



Sport vs. Exercise System



Progressive-Resistance Training



Weightlifting, Resistance Training, and Bodybuilding



Aerobics and Muscular Definition



Bodybuilding for Athletes



CHAPTER 3



THE TRAINING EXPERIENCE



What You Think Is What You Get



Training for Women



CHAPTER 4



THE GYM



The Gym Explosion



What to Look for in a Gym



Environment and Atmosphere



Who Else Is Training in the Gym?



You Don't Have to Train in Los Angeles



Gyms for Noncompetitors



Training at Home



CHAPTER 5



GETTING STARTED



Fast and Slow Developers



Free Weights vs. Machines -- A Matter of Gravity



Shoes



Gloves



Straps



Belts



Wraps



Head Straps



Gravity Boots



Rubber Suits



Training Diary



Bodybuilding and the Very Young



Starting Late



Bodybuilding and the Elderly



Marking the Transition



Competition



BOOK TWO TRAINING PROGRAMS



CHAPTER 1



BASIC TRAINING PRINCIPLES



Individual Needs



Progressive Resistance



Reps



Training to Failure



Sets



Full Range of Motion



The Quality of Contraction



Warming Up



Power Training



Heavy Days



Overtraining and Recuperation



Resting Between Sets



Breathing



Stretching











STRETCHING EXERCISES



SideBends



Forward Bends



Hamstring Stretches



Lunges



Feet Apart



Seated Forward Bends



Inner Thighs Stretches



Quadriceps Stretches



Hurdler's Stretches



Spinal Twist



Hanging Stretches









CHAPTER 2



LEARNING YOUR BODY TYPE



Understanding Your Body Type



Metabolism and Muscle-Building



Ectomorph Training



Mesomorph Training



Endomorph Training



Body Composition Testing



CHAPTER 3



THE BASIC TRAINING PROGRAM



Split System Training



The Basic Muscles



Organizing Your Training



Rest and Recuperation



When to Train



Level I Exercise Program



Level II Exercise Program



CHAPTER 4



ADVANCED TRAINING PRINCIPLES



Increasing Training Intensity



Intensity Techniques



Power-Training Principle



Learning to Use Advanced Training Principles



CHAPTER 5



BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM



When to Move on to Advanced Training



"High-Set" Training



Double-Split Training



Advanced Training Program



The Two-Level Advanced Program



Level I Exercise Program



Level II Exercise Program



Going to the Limit



Varying Your Program



Weak Point Training



Training Weak Areas



CHAPTER 6



COMPETITION TRAINING PROGRAM



Building a Competition Physique



The Fear of Smallness



The Elements of Competition Training



Depending on Your Training Partner



Training Volume



Choosing Exercises



The Training Split



Competition Exercise Program



Individualizing the Training Program



Muscle Separation



Muscularity and Definition: Analyzing Your Progress



Outdoor Training







CHAPTER 7



MIND OVER MATTER: MIND, THE MOST POWERFUL TOOL



Big Goals and Little Goals



Learning from Failure



Muscular Inhibition



Maximizing Your Motivation



Breaking Barriers



How Bodybuilding Affects the Mind



BOOK THREE BODY PART EXERCISES



THE SHOULDERS



The Muscles of the Shoulders



Looking at the Shoulders



Training the Deltoids



Basic Training



Advanced Training



The Competition Program



Training the Trapezius Muscles



Weak Point Training











SHOULDER EXERCISES



Arnold Presses



Behind-the-Neck Presses



Dumbbell Presses



Military Press



Clean and Press



Machine Presses



Push Presses



Standing Lateral Raises



One-Arm Cross Cable Laterals



One-Arm Side Cable Laterals



Seated One-Arm Cross Cable Laterals



Reverse Overhead Dumbbell Laterals



Machine Laterals



Front Dumbbell Raises



Seated Bent-Over Dumbbell Laterals



Standing Bent-Over Dumbbell Laterals



Bent-Over Cable Laterals



Lying Side Laterals

















TRAPEZIUS EXERCISES



Upright Rows



Heavy Upright Rows



Dumbbell Shrugs



Barbell Shrugs



THE CHEST



The Muscles of the Chest



Total Chest Development



Training the Chest



Beginning and Advanced Programs



Competition Program



Weak Point Training



Power Training



Posing and Flexing



The Serratus Muscles



Training the Serratus

















CHEST EXERCISES



Barbell Flat Bench Presses



Barbell Incline Bench Presses



Dumbbell Flat Bench Presses



Incline Dumbbell Presses



Decline Dumbbell Presses



Parallel Dips



Machine Presses



Dumbbell Flys



Incline Dumbbell



Flys Standing Cable Crossovers



Bent-Forward Cable Crossovers



Flat Bench Cable Crossovers



Machine Flys



Straight-Arm Pullovers



Rope Pulls



One-Arm Cable Pulls



Machine Pullovers



Close Grip Chins



Hanging Serratus Crunches



Hanging Dumbbell Rows

















THE BACK



The Muscles of the Back



Training the Back



The Upper Back



The Lats



Lower Lats



Middle Back Thickness



Lower Back



Back Muscle Functions



Designing a Back Program



Weak Point Training



Stretching and Flexing

















BACK EXERCISES



Wide-Grip Chins Behind the Neck



Wide-Grip Chins to the Front



(Optional) Close-Grip Chins



Lat Machine Pulldowns



Close-or Medium-Grip Pulldowns



Bent-Over Barbell Rows



Bent-Over Dumbbell Rows



T-Bar Rows



One-Arm Dumbbell Rows



One-Arm Cable Rows



Seated Cable Rows



Seated Cable Rows (Optional)



Machine Rows



Bent-Arm Pullovers with Barbell



Machine Pullovers



Deadlifts



Good Mornings



Hyperextentions









THE ARMS



The Muscles of the Arms



Training the Arms



Developing Perfect Arms



BICEPS TRAINING



Cheat Curls



Beginning Program



Advanced Program



Competition Program



Weak Point Training



TRICEPS TRAINING



Beginning and Advanced Programs



Competition Program



Weak Point Training



FOREARM TRAINING



Beginning Program



Advanced Program



Competition Program



Posing the Forearms



Weak Point Training











ARM EXERCISES



Standing Barbell Curls



Arm Blaster Curls (Optional)



Cheat Curls



Preacher Curls



3-Part Curls (21s)



Incline Dumbbell Curls



Seated Dumbbell Curls



Hammer Curls (Optional)



Alternate Dumbbell Curls



Concentration Curls



Lying Dumbbell Curls



Two-Hand Cable Curls



Cable Curls with Preacher Bench (Optional)



Reverse Curls



Reverse Preacher Bench Curls



Biceps Machines



Machine Curls



Triceps Cable Pressdowns (or Lat Machine Pressdowns)



One-Arm Cable



Reverse Pressdowns



Seated Triceps Presses



Standing Triceps Presses



Lying Triceps Extensions



Lying Dumbbell Extensions



Lying Cross Face



Triceps Extensions (Optional)



Dumbbell Kickbacks



One-Arm Triceps Extensions



Dips



Dips Behind Back



Fixed Bar Triceps Extensions



Barbell Wrist Curls



Dumbbell One-Arm Wrist Curls



Behind-the-Back-Wrist Curls



Reverse Wrist Curls with Barbell



Reverse Wrist Curls with Dumbbells



Reverse Barbell Curls



Reverse Preacher Bench Barbell Curls



Reverse Curls Machine



One-Arm Cable Reverse Curls

















THE THIGHS



The Muscles of the Upper Leg



The Importance of Thigh Training



The Demands of Leg Training



Building the Quadriceps



The Hamstrings



Beginning and Advanced Programs



Competition Program



Flexing and Stretching



Weak Point Training

















LEG EXERCISES



Squats



Heavy Squats



Half Squats



Machine Squats



Front Squats



Sissy Squats



Leg Presses



Leg Press Variations



Back Squats



Lunges



Leg Extensions



Leg Curls



Standing Leg Curls



Straight-Leg Deadlifts

















THE CALVES



The Muscles of the Calf



Training the Calves



Stretching the Calves



Beginning Program



Advanced and Competition Programs



Weak Point Training



Posing the Calves

















CALF EXERCISES



Standing Calf Raises



Calf Raises on Leg Press Machine



Seated Calf Raises



Donkey Calf Raises



One-Leg Calf Raises



Reverse Calf Raises

















THE ABDOMEN



The Muscles of the Abdomen



Training the Abdominals



Spot Reduction



Ab-Specific Exercises



All Kinds of Crunches



Oblique Exercises



Serratus and Intercostals



Beginning Program



Advanced Program



Competition Program



Weak Point Training

















ABDOMINAL EXERCISES



Roman Chairs



Crunches



Twisting Crunches



Reverse



Crunches



Hanging Reverse Crunches



Vertical Bench Crunches



Cable Crunches



Machine Crunches



Seated Leg Tucks



Seated Twist



Leg Raises



Flat Bench Leg Raises



Bent-Knee Flat Bench Leg Raises



Bent-Knee Incline Board Leg Raises



Bent-Knee Vertical Bench Leg Raise



Hanging Leg Raises



Twisting Hanging Leg Raises



Additional Leg-Raise Exercises



Side Leg Raises



Bent-Knee Side Leg Raises



Front Kicks



Bench Kickbacks



Rear Leg Scissors



Vacuums









BOOK FOUR COMPETITION



CHAPTER 1



POSING



The History of Posing



The Art of Posing



Learning by Observing



How IFBB Contests Are Conducted



Scoring



NPC Contests



Overall Winners



Endurance



Practicing Posing



Practicing for Round One



Practicing for Round Two



Personalizing Your Poses



Practicing for Round Three



The Way judging Used to Be



Choosing Posing Music (For Round Three)



The Boredom Factor



Practicing for Round Four



Common Posing Mistakes



Controlling Your Emotions



Posing as Exercise



Posing for Photographs



CHAPTER 2



TOTAL PREPARATION



Posing Trunks



Tanning



Tanning Parlors and Sunlamps



Artificial Tans



Posing Oil



Hairstyle



Body Hair



Dressing for Success



Finishing Touches



CHAPTER 3



COMPETITION STRATEGY AND TACTICS



The Role of Experience



How Often to Compete



Getting Your Feet Wet



Advanced Competition



Publicity



Politics and Public Relations



Learning to Peak for Competition



Water



The Day of the Contest



Psychological Warfare



Representing the Sport



BOOK FIVE HEALTH, NUTRITION, AND DIET



CHAPTER 1



NUTRITION AND DIET



The Special Requirements of Bodybuilding



The Basic Nutrients



Protein



Carbohydrates



Dietary Fats



Water



Vitamins



Minerals



The Energy Content of Food



Metabolic Rate



Exercise and Energy Expenditure



"False" Energy



Nutritional Minimums



Balanced Diet



The Importance of Glycogen



Ketosis



Eating and Training



How Often to Eat



CHAPTER 2



WEIGHT CONTROL: GAINING MUSCLE, LOSING FAT



Body Composition



Influences on Body Composition



Diet and Body Types



Age and Body Fat



Calorie Consumption



Quality of Diet



Creating "Demand"



How Much Aerobics?



Eating to Gain Muscle



Muscle-Gain Menu Plan



High-Protein, High-Calorie Drinks



Level I



Level II



Level III



How to Lose Fat



Ketosis



Recommended Protein Sources



Recommended Carbohydrate Sources



A Summary of Fat-Loss Diet Rules



Reading Labels



CHAPTER 3



CONTEST DIET STRATEGIES



Getting in Shape to Get in Shape



Writing It All Down



Eating, Eating, and Eating



Deprivation



Metabolic Slowdown



Measuring Body Changes



Getting Started: 12 Weeks Out



Testing for Ketosis



Avoiding Too Much Aerobics



Drugs



Drugs and Sports



Side Effects of Steroid Use



Diuretics



Growth Hormone



Drug Testing and Bodybuilding



Super-Supplementation



The Last Week



"Depletion"



Carbing-Up



Losing Water



Training, Posing, and Diet



The Night Before



The Morning of the Contest



Between Prejudging and the Night Show



After the Contest



CHAPTER 4



INJURIES AND HOW TO TREAT THEM



Technical Information



Muscle and Tendon



Initial Treatment



Spasms and Cramps



Tendinitis



Pain



Therapy



Injury Prevention



Joints and Ligaments



Injuries to the Capsule and Ligaments



Treatment



Joint Dislocation



Practical Information



The Calves



The Knee



The Upper Leg



The Groin



Lower Abdomen



Lower Back



Upper Back



The Shoulders



The Pectorals



The Biceps



The Triceps



The Elbows



The Forearms



Training Around Injuries



Cold-Weather Training



A Quick Summary



Muscle Stiffness, Soreness, or Injury



Pain or Problems with Your Joints



Pumping Up Your Diet



What to Watch Out For: Dehydration



What's Going On with My Immune System?



The Final Touch



pardIndex