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Original Essays | June 12, 2013
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The New Encyclopedia of Modern Bodybuildingby Arnold Schwarzenegger
Synopses & ReviewsPublisher Comments: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:
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. Synopsis:Now in paperback, the new, totally updated edition of the definitive guide to today's most popular fitness activity. 850 photos & line drawings.
About the AuthorArnold Schwarzenegger has won more bodybuilding titles than anyone else in the world, including seven Mr. Olympia titles and three Mr. Universe titles. He has also won international fame as a movie superstar. He lives in Los Angeles with his wife, Maria Shriver, and their four children.
Table of ContentsContents
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
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
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
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 What Our Readers Are SayingAdd a comment for a chance to win!Average customer rating based on 1 comment:
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