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

ISBN-10: 0684857219
ISBN-13: 9780684857213
Edition: 1999 (Revised)
List price: $32.00 Buy it from $13.50
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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  More...

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Book details

List price: $32.00
Copyright year: 1999
Publisher: Simon & Schuster
Publication date: 11/5/1999
Binding: Paperback
Pages: 832
Size: 8.00" wide x 11.00" long x 1.75" tall
Weight: 5.742
Language: English

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 Bodybuildingwill 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.

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

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