The New Encyclopedia of Modern Bodybuilding

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

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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.
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Product details

  • Paperback | 832 pages
  • 216 x 282 x 46mm | 2,579.96g
  • New York, United States
  • English
  • Revised
  • Revised, Updated
  • 850 photos & line drawings t-o
  • 0684857219
  • 9780684857213
  • 3,828

Back cover copy

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 suit 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 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 an international filmstar, 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.
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Table of contents

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
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About Arnold Schwarzenegger

Arnold Schwarzenegger, born in Thal, Austria in 1947, was Governer of California from 2003-2011. Before that, he had a long career starring in such films as the Terminator series, Stay Hungry, for which he won a Golden Globe,Twins, Predator, and Junior. His first book Arnold: The Education of a Bodybuilder was a bestseller when publisher in 1977 and has never been out of print since. The New Modern Encyclopedia of Bodybuilding has sold more than half a million copies in the past decade. Total Recall is his first public reflection on his term as Governor during what was perhaps California's most tumultous decade.
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Rating details

2,841 ratings
4.42 out of 5 stars
5 59% (1,681)
4 28% (783)
3 10% (292)
2 2% (61)
1 1% (24)
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