The New Encyclopedia of Modern Bodybuilding

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.

Arnold Schwarzenegger and Bill Dobbins

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