The New Encyclopedia of Modern Bodybuilding

Front Cover
Simon and Schuster, 1998 - 800 pages
Power. Speed. Agility. Pride. These are just a few of the reasons why bodybuilding has become the fastest growing sport in America. From gymnasts to football players, from golfers to boxers, athletes everywhere now are working out with weights to maximize their performance and their lives. And you can, too, thanks to one man and one book: Arnold Schwarzenegger and his "Encyclopedia of Modern Bodybuilding." Across the country and around the world it's recognized as the definitive source on the subject -- the "bible of bodybuilding."

Now, fifteen fantastic years after that first publication, Arnold is ready to teach and motivate a new generation of athletes with this fully updated and revised "New Encyclopedia of Modern Bodybuilding."

Inside, Arnold covers all the very latest advances in both training and competition, with new sections on diet and nutrition, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos featuring bodybuilding's newest stars.

Plus, all the features that made this book a classic are still here. You'll find every facet of bodybuilding, from the history of the sport to a complete analysis of the muscles in the body, including Arnold's tips on how to strengthen, sculpt, and define each and every muscle to create the ultimate balanced physique.

Encompassing every stage of your development, the encyclopedia outlines specific training programs for basic, advanced, and competition-level bodybuilders. You'll get expert advice on everything, from what equipment the beginner should use to complete career and competition strategies for the elite bodybuilder.

Whether it's your first time in the gym or you're a pro bodybuilder competing in a top event, Arnold's inside advice on training and exercise will help you achieve your best. Then, once you're ready, "The New Encyclopedia of Modern Bodybuilding" will prepare you for the intense psychological warfare of professional competition.

Applying his experience as the only seven-time Mr. Olympia, as well as his monumental success as an international film star, Arnold shares his secrets about dedication, training, and commitment that will allow you to take control of your body and reach your ultimate potential.

 

Contents

CHAPTER
3
The Transition to Bodybuilding
11
Bodybuilding in the Sixties
17
Bodybuilding in the Seventies
24
Pumping Iron
34
Joe Weider
40
CHAPTER 2
47
Aerobics and Muscular Definition
56
Preacher Curls 431 3Part Curls 21s 435 Incline Dumbbell Curls 437 Seated
446
Lying Triceps Extensions 457 Lying Dumbbell Extensions 460 Lying Cross Face
468
The Demands of Leg Training
481
Beginning and Advanced Programs
489
Heavy Squats 498 Half Squats 498 Machine Squats 499 Front
511
Posing the Calves
524
Spot Reduction
538
Cable Crunches 549 Machine Crunches 550 Seated Leg Tucks 551 Seated
554

CHAPTER 3
66
Training for Women
82
BOOK TWO TRAINING PROGRAMS
133
Full Range of Motion
140
Heavy Days
146
Breathing
148
CHAPTER 2
162
Metabolism and MuscleBuilding
169
The Basic Muscles
175
Exercise Program
182
Intensity Techniques
188
Learning to Use Advanced Training Principles
199
Advanced Training Program
205
Weak Point Training
212
CHAPTER 7
229
Muscular Inhibition
240
BOOK THREE BODY PART EXERCISES
247
SHOULDER EXERCISES
272
Arnold Presses 272 BehindtheNeck Presses 273 Dumbbell Presses 274 Military
279
Standing Lateral Raises 280 OneArm Cross Cable Laterals 282 OneArm Side
291
THE CHEST
299
Weak Point Training
312
Barbell Flat Bench Presses 324 Barbell Incline Bench Presses 326 Dumbbell Flat
330
Parallel Bar Dips 331 Machine Presses 332 Dumbbell Flys 333 Incline Dumbbell
344
Stretching and Flexing
360
WideGrip Chins Behind the Neck 364 WideGrip Chins to the Front
379
THE ARMS
384
Cheat Curls
399
Competition Program
414
Standing Barbell Curls 426 Arm Blaster Curls Optional 429 Cheat Curls
430
CHAPTER 1
565
How IFBB Contests Are Conducted
572
Scoring
582
47
584
Practicing for Round
597
The Way Judging Used to Be
633
Common Posing Mistakes
645
Posing for Photographs
651
CHAPTER 2
660
Artificial Tans
667
CHAPTER 3
674
Publicity
681
BOOK FIVE HEALTH NUTRITION AND DIET
701
Carbohydrates
710
Minerals
720
Balanced Diet
727
Diet and Body Types
733
HighProtein HighCalorie Drinks
740
How to Lose Fat
743
Getting in Shape to Get in Shape
749
Drugs
755
SuperSupplementation
761
The Last Week
767
After the Contest
773
Joints and Ligaments
779
The Upper Leg
783
Muscle Stiffness Soreness or Injury
789
774
794
Copyright

Common terms and phrases

About the author (1998)

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.

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