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| Foreword | |
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| Introduction to Bodybuilding | |
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| Evolution and History | |
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| The Transition to Bodybuilding | |
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| Bodybuilding in the Forties and Fifties | |
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| Bodybuilding in the Sixties | |
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| Bodybuilding in the Seventies | |
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| Pumping Iron | |
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| Bodybuilding in the Eighties and Nineties | |
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| The Explosive Growth of Bodybuilding | |
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| The Arnold Classic Weekend | |
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| The Profession of Bodybuilding | |
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| Joe Weider | |
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| The Evolution of Modern Training | |
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| The Future of Bodybuilding | |
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| Women's Bodybuilding | |
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| The ABCs of Bodybuilding | |
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| Sport vs. Exercise System | |
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| Progressive-Resistance Training | |
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| Weightlifting, Resistance Training, and Bodybuilding | |
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| Aerobics and Muscular Definition | |
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| Bodybuilding for Athletes | |
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| The Training Experience | |
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| What You Think Is What You Get | |
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| Training for Women | |
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| The Gym | |
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| The Gym Explosion | |
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| What to Look for in a Gym | |
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| Environment and Atmosphere | |
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| Who Else Is Training in the Gym? | |
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| You Don't Have to Train in Los Angeles | |
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| Gyms for Noncompetitors | |
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| Training at Home | |
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| Getting Started | |
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| Fast and Slow Developers | |
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| Free Weights vs. Machines--A Matter of Gravity | |
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| Shoes | |
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| Gloves | |
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| Straps | |
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| Belts | |
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| Wraps | |
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| Head Straps | |
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| Gravity Boots | |
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| Rubber Suits | |
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| Training Diary | |
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| Bodybuilding and the Very Young | |
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| Starting Late | |
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| Bodybuilding and the Elderly | |
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| Marking the Transition | |
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| Competition | |
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| Training Programs | |
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| Basic Training Principles | |
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| Individual Needs | |
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| Progressive Resistance | |
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| Reps | |
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| Training to Failure | |
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| Sets | |
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| Full Range of Motion | |
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| The Quality of Contraction | |
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| Warming Up | |
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| Power Training | |
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| Heavy Days | |
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| Overtraining and Recuperation | |
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| Resting Between Sets | |
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| Breathing | |
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| Stretching | |
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| Stretching Exercises | |
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| Learning Your Body Type | |
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| Understanding Your Body Type | |
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| Metabolism and Muscle-Building | |
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| Ectomorph Training | |
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| Mesomorph Training | |
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| Endomorph Training | |
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| Body Composition Testing | |
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| The Basic Training Program | |
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| Split System Training | |
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| The Basic Muscles | |
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| Organizing Your Training | |
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| Rest and Recuperation | |
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| When to Train | |
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| Level I Exercise Program | |
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| Level II Exercise Program | |
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| Advanced Training Principles | |
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| Increasing Training Intensity | |
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| Intensity Techniques | |
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| Power-Training Principle | |
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| Learning to Use Advanced Training Principles | |
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| Building a Quality Physique: The Advanced Training Program | |
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| When to Move on to Advanced Training | |
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| "High-Set" Training | |
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| Double-Split Training | |
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| Advanced Training Program | |
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| The Two-Level Advanced Program | |
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| Level I Exercise Program | |
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| Level II Exercise Program | |
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| Going to the Limit | |
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| Varying Your Program | |
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| Weak Point Training | |
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| Training Weak Areas | |
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| Competition Training Program | |
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| Building a Competition Physique | |
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| The Fear of Smallness | |
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| The Elements of Competition Training | |
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| Depending on Your Training Partner | |
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| Training Volume | |
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| Choosing Exercises | |
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| The Training Split | |
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| Competition Exercise Program | |
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| Individualizing the Training Program | |
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| Muscle Separation | |
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| Muscularity and Definition: Analyzing Your Progress | |
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| Outdoor Training | |
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| Mind Over Matter: Mind, the Most Powerful Tool | |
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| Big Goals and Little Goals | |
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| Learning from Failure | |
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| Muscular Inhibition | |
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| Maximizing Your Motivation | |
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| Breaking Barriers | |
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| How Bodybuilding Affects the Mind | |
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| Body Part Exercises | |
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| The Shoulders | |
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| The Muscles of the Shoulders | |
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| Looking at the Shoulders | |
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| Training the Deltoids | |
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| Basic Training | |
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| Advanced Training | |
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| The Competition Program | |
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| Training the Trapezius Muscles | |
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| Weak Point Training | |
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| Shoulder Exercises | |
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| Trapezius Exercises | |
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| The Chest | |
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| The Muscles of the Chest | |
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| Total Chest Development | |
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| Training the Chest | |
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| Beginning and Advanced Programs | |
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| Competition Program | |
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| Weak Point Training | |
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| Power Training | |
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| Posing and Flexing | |
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| The Serratus Muscles | |
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| Training the Serratus | |
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| Chest Exercises | |
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| The Back | |
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| The Muscles of the Back | |
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| Training the Back | |
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| The Upper Back | |
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| The Lats | |
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| Lower Lats | |
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| Middle Back Thickness | |
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| Lower Back | |
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| Back Muscle Functions | |
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| Designing a Back Program | |
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| Weak Point Training | |
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| Stretching and Flexing | |
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| Back Exercises | |
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| The Arms | |
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| The Muscles of the Arms | |
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| Training the Arms | |
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| Developing Perfect Arms | |
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| Biceps Training | |
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| Cheat Curls | |
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| Beginning Program | |
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| Advanced Program | |
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| Competition Program | |
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| Weak Point Training | |
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| Triceps Training | |
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| Beginning and Advanced Programs | |
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| Competition Program | |
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| Weak Point Training | |
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| Forearm Training | |
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| Beginning Program | |
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| Advanced Program | |
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| Competition Program | |
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| Posing the Forearms | |
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| Weak Point Training | |
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| Arm Exercises | |
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| The Thighs | |
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| The Muscles of the Upper Leg | |
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| The Importance of Thigh Training | |
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| The Demands of Leg Training | |
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| Building the Quadriceps | |
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| The Hamstrings | |
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| Beginning and Advanced Programs | |
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| Competition Program | |
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| Flexing and Stretching | |
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| Weak Point Training | |
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| Leg Exercises | |
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| The Calves | |
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| The Muscles of the Calf | |
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| Training the Calves | |
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| Stretching the Calves | |
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| Beginning Program | |
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| Advanced and Competition Programs | |
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| Weak Point Training | |
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| Posing the Calves | |
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| Calf Exercises | |
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| The Abdomen | |
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| The Muscles of the Abdomen | |
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| Training the Abdominals | |
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| Spot Reduction | |
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| Ab-Specific Exercises | |
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| All Kinds of Crunches | |
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| Oblique Exercises | |
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| Serratus and Intercostals | |
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| Beginning Program | |
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| Advanced Program | |
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| Competition Program | |
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| Weak Point Training | |
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| Abdominal Exercises | |
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| Competition | |
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| Posing | |
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| The History of Posing | |
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| The Art of Posing | |
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| Learning by Observing | |
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| How IFBB Contests Are Conducted | |
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| Scoring | |
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| NPC Contests | |
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| Overall Winners | |
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| Endurance | |
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| Practicing Posing | |
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| Practicing for Round One | |
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| Practicing for Round Two | |
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| Personalizing Your Poses | |
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| Practicing for Round Three | |
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| The Way Judging Used to Be | |
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| Choosing Posing Music (For Round Three) | |
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| The Boredom Factor | |
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| Practicing for Round Four | |
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| Common Posing Mistakes | |
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| Controlling Your Emotions | |
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| Posing as Exercise | |
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| Posing for Photographs | |
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| Total Preparation | |
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| Posing Trunks | |
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| Tanning | |
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| Tanning Parlors and Sunlamps | |
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| Artificial Tans | |
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| Posing Oil | |
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| Hairstyle | |
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| Body Hair | |
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| Dressing for Success | |
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| Finishing Touches | |
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| Competition Strategy and Tactics | |
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| The Role of Experience | |
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| How Often to Compete | |
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| Getting Your Feet Wet | |
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| Advanced Competition | |
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| Publicity | |
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| Politics and Public Relations | |
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| Learning to Peak for Competition | |
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| Water | |
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| The Day of the Contest | |
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| Psychological Warfare | |
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| Representing the Sport | |
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| Health, Nutrition, And Diet | |
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| Nutrition and Diet | |
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| The Special Requirements of Bodybuilding | |
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| The Basic Nutrients | |
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| Protein | |
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| Carbohydrates | |
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| Dietary Fats | |
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| Water | |
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| Vitamins | |
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| Minerals | |
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| The Energy Content of Food | |
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| Metabolic Rate | |
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| Exercise and Energy Expenditure | |
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| "False" Energy | |
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| Nutritional Minimums | |
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| Balanced Diet | |
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| The Importance of Glycogen | |
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| Ketosis | |
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| Eating and Training | |
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| How Often to Eat | |
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| Weight Control: Gaining Muscle, Losing Fat | |
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| Body Composition | |
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| Influences on Body Composition | |
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| Diet and Body Types | |
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| Age and Body Fat | |
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| Calorie Consumption | |
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| Quality of Diet | |
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| Creating "Demand" | |
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| How Much Aerobics? | |
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| Eating to Gain Muscle | |
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| Muscle-Gain Menu Plan | |
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| High-Protein, High-Calorie Drinks | |
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| Level I | |
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| Level II | |
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| Level III | |
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| How to Lose Fat | |
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| Ketosis | |
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| Recommended Protein Sources | |
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| Recommended Carbohydrate Sources | |
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| A Summary of Fat-Loss Diet Rules | |
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| Reading Labels | |
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| Contest Diet Strategies | |
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| Getting in Shape to Get in Shape | |
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| Writing It All Down | |
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| Eating, Eating, and Eating | |
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| Deprivation | |
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| Metabolic Slowdown | |
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| Measuring Body Changes | |
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| Getting Started: 12 Weeks Out | |
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| Testing for Ketosis | |
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| Avoiding Too Much Aerobics | |
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| Drugs | |
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| Drugs and Sports | |
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| Side Effects of Steroid Use | |
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| Diuretics | |
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| Growth Hormone | |
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| Drug Testing and Bodybuilding | |
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| Super-Supplementation | |
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| The Last Week | |
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| "Depletion" | |
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| Carbing-Up | |
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| Losing Water | |
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| Training, Posing, and Diet | |
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| The Night Before | |
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| The Morning of the Contest | |
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| Between Prejudging and the Night Show | |
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| After the Contest | |
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| Injuries and How to Treat Them | |
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| Technical Information | |
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| Muscle and Tendon | |
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| Joints and Ligaments | |
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| Practical Information | |
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| The Calves | |
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| The Knee | |
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| The Upper Leg | |
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| The Groin | |
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| Lower Abdomen | |
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| Lower Back | |
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| Upper Back | |
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| The Shoulders | |
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| The Pectorals | |
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| The Biceps | |
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| The Triceps | |
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| The Elbows | |
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| The Forearms | |
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| Training Around Injuries | |
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| Cold-Weather Training | |
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| A Quick Summary | |
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| Muscle Stiffness, Soreness, or Injury | |
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| Pain or Problems with Your Joints | |
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| Pumping Up Your Diet | |
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| What to Watch Out For: Dehydration | |
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| What's Going On with My Immune System? | |
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| The Final Touch | |
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| Index | |