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The New Encyclopedia of Modern Bodybuilding

by

The New Encyclopedia of Modern Bodybuilding Cover

 

Synopses & Reviews

Publisher Comments:

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.

About the Author

The author of Arnold: The Education of a Bodybuilder, Arnold's Bodybuilding for Men, and the first edition of the Encyclopedia of Modern Bodybuilding, Arnold Schwarzenegger has won more bodybuilding titles than anyone else in the world, including three Mr. Universe titles. He lives in Los Angeles with his wife, Maria Shriver, and their four children.

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

Index

What Our Readers Are Saying

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Average customer rating based on 1 comment:

nasirshaik3211, August 14, 2012 (view all comments by nasirshaik3211)
Great book working out more. Great ways to gain muscle.
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Product Details

ISBN:
9780684843742
Publisher:
Simon & Schuster
Location:
New York :
With:
Dobbins, Bill
Foreword:
Schwarzenegger, Arnold
Author:
Dobbins, Bill
Author:
Schwarzenegger, Arnold
Subject:
Exercise
Subject:
Bodybuilding & Weight Training
Subject:
Bodybuilding
Subject:
Weight training
Subject:
General Health & Fitness
Edition Description:
Revised
Publication Date:
December 1998
Binding:
Imitation Leather
Grade Level:
General/trade
Language:
English
Illustrations:
Y
Pages:
800
Dimensions:
11.10x8.80x2.00 in. 6.43 lbs.

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