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

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

Format:  Paperback,

800 pages

Edition: FIRESIDE

Publisher: Simon & Schuster

Publish Date: Nov 1999

ISBN-13: 9780684857213

ISBN-10: 0684857219

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The following content was provided by the publisher.
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.
  • Specifications

    Publisher: Simon & Schuster
    Publish Date: Nov 1999
    ISBN-13: 9780684857213
    ISBN-10: 0684857219
    Format: Paperback
    Number of Pages: 800
    Shipping Weight (in pounds): 5.75
    Product in Inches (L x W x H): 8.0 x 11.0 x 1.75

    About the author

    Biography of Schwarzenegger, Arnold

    Arnold Schwarzenegger was born in Thal, Austria, in 1947, in a small village bordering the Styrian capital Graz. Schwarzenegger served in the Austrian Army in 1965 to fulfill the one year of service required at the time of all 18-year-old Austrian males. During his army service, he won the Junior Mr. Europe contest. In 1967, Schwarzenegger won the title of Mr. Universe for the first time, becoming the youngest ever Mr.

    Universe at the age of 20. He would go on to win the title three more times. Schwarzanegger moved to the U.S. in 1968 at the age of 21. In 1970, at age 23, he captured his first Mr. Olympia title in New York, and would go on to win the title a total of seven times. Schwarzenegger is considered among the most important figures in the history of bodybuilding, and his legacy is commemorated in the Arnold Classic annual bodybuilding competition.

    For many years, he wrote a monthly column for the bodybuilding magazines Muscle & Fitness and Flex. Shortly after being elected Governor, he was appointed executive editor of both magazines, in a largely symbolic capacity. The magazines agreed to donate $250, 000 a year to the Governor's various physical fitness initiatives. The magazine MuscleMag International has a monthly two-page article on him, and refers to him as "The King". Aside from bodybuilding, Schwarzenegger has been a successful actor, businessman, investor, and politician.

    He served as the 38th Governor of California from 2003 until 2011. Among his titles are: "Arnie": Schwarzenegger and the Movies, Governor Arnold: A Photodiary of His First 100 Days in Office, and Total Recall: My Unbelievably True Life Story which made The New York Times Best Seller List for 2012.

    Chapter outline

    Foreword
    Introduction to Bodybuilding
    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
    The ABCs of Bodybuilding
    Sport vs. Exercise System
    Progressive-Resistance Training
    Weightlifting, Resistance Training, and Bodybuilding
    Aerobics and Muscular Definition
    Bodybuilding for Athletes
    The Training Experience
    What You Think Is What You Get
    Training for Women
    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
    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
    Training Programs
    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
    Learning Your Body Type
    Understanding Your Body Type
    Metabolism and Muscle-Building
    Ectomorph Training
    Mesomorph Training
    Endomorph Training
    Body Composition Testing
    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
    Advanced Training Principles
    Increasing Training Intensity
    Intensity Techniques
    Power-Training Principle
    Learning to Use Advanced Training Principles
    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
    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
    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
    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
    Trapezius Exercises
    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
    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
    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
    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
    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
    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
    Competition
    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
    Total Preparation
    Posing Trunks
    Tanning
    Tanning Parlors and Sunlamps
    Artificial Tans
    Posing Oil
    Hairstyle
    Body Hair
    Dressing for Success
    Finishing Touches
    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
    Health, Nutrition, And Diet
    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
    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
    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
    Injuries and How to Treat Them
    Technical Information
    Muscle and Tendon
    Joints and Ligaments
    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
    Index

    Book description

    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.

    Customer Product Reviews

    Rated 4.1 out of 5★ by 7reviewers.
    Rated 3 out of 5★ by Great Reading This is a great book. Very easy reading, and full of all the information you will need for weight training. The problem is that the book is a paperback, and after reading the book I started using it for referance during my workouts. before long the pages started falling out. Very cheap manufacturing. Maybe think about getting digital copy. 01/30/2011
    Rated 5 out of 5★ by Amazing book This is a very thorough book that has massive amounts of information for working out, no matter what level you are looking for, from light lifting to serious body building. Talks about weights, nutrition, stretching, everything. 07/15/2010
    Rated 5 out of 5★ by Very Helpful & Worth Buying I got this book for my boyfriend who lifts weights. He loves it and uses it for all his workouts. It has a lot of pictures and different workouts. And it shows you how to do each exercise. Plus a lot more. For the price, very nice buy! 01/23/2010
    Rated 5 out of 5★ by Love this product My husband loves this book and recommends it to anyone that is in to fitness. 12/27/2010
    Rated 5 out of 5★ by One of the best, if not thebest body building book this is a must have book for anyone who wants to get in shape, and for peo[ple strength training, body building, martial arts, read this book and do the exercises and you will grow great muscles. but you must live a healthy lifestyle and keep it that way. this book is not for 'girly men'. 03/18/2013
    Rated 1 out of 5★ by The book came as expected but the binding fell apart after no less than a week.I would like a new book. 08/30/2013
    See All Reviews
     

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