New Encyclopedia of Modern Bodybuilding

Arnold Schwarzenegger served as governor of California from 2003 to 2011. Before that, he had a long career, starring in such films as the Terminator series; Stay Hungry; Twins; Predator; and Junior. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when published in 1977 and, along with his Encyclopedia of Modern Bodybuilding, has never been out of print. He is the author of Be Useful: Seven Tools for Life and Arnold, a limited docuseries about his life, is currently streaming on Netflix.

• ContentsForewordBOOK ONE INTRODUCTION TO BODYBUILDINGCHAPTER 1EVOLUTION AND HISTORYThe Transition to BodybuildingBodybuilding in the Forties and FiftiesBodybuilding in the SixtiesBodybuilding in the SeventiesPumping IronBodybuilding in the Eighties and NinetiesThe Explosive Growth of BodybuildingThe Arnold Classic WeekendThe Profession of BodybuildingJoe WeiderThe Evolution of Modern TrainingThe Future of BodybuildingWomen's BodybuildingCHAPTER 2THE ABCs OF BODYBUILDINGSport vs. Exercise SystemProgressive-Resistance TrainingWeightlifting, Resistance Training, and BodybuildingAerobics and Muscular DefinitionBodybuilding for AthletesCHAPTER 3THE TRAINING EXPERIENCEWhat You Think Is What You GetTraining for WomenCHAPTER 4THE GYMThe Gym ExplosionWhat to Look for in a GymEnvironment and AtmosphereWho Else Is Training in the Gym?You Don't Have to Train in Los AngelesGyms for NoncompetitorsTraining at HomeCHAPTER 5GETTING STARTEDFast and Slow DevelopersFree Weights vs. Machines -- A Matter of GravityShoesGlovesStrapsBeltsWrapsHead StrapsGravity BootsRubber SuitsTraining DiaryBodybuilding and the Very YoungStarting LateBodybuilding and the ElderlyMarking the TransitionCompetitionBOOK TWO TRAINING PROGRAMSCHAPTER 1BASIC TRAINING PRINCIPLESIndividual NeedsProgressive ResistanceRepsTraining to FailureSetsFull Range of MotionThe Quality of ContractionWarming UpPower TrainingHeavy DaysOvertraining and RecuperationResting Between SetsBreathingStretchingSTRETCHING EXERCISESSideBendsForward BendsHamstring StretchesLungesFeet Apart Seated Forward BendsInner Thighs StretchesQuadriceps StretchesHurdler's Stretches Spinal Twist Hanging StretchesCHAPTER 2LEARNING YOUR BODY TYPEUnderstanding Your Body TypeMetabolism and Muscle-BuildingEctomorph TrainingMesomorph TrainingEndomorph TrainingBody Composition TestingCHAPTER 3THE BASIC TRAINING PROGRAMSplit System TrainingThe Basic MusclesOrganizing Your TrainingRest and RecuperationWhen to TrainLevel I Exercise ProgramLevel II Exercise ProgramCHAPTER 4ADVANCED TRAINING PRINCIPLESIncreasing Training IntensityIntensity TechniquesPower-Training PrincipleLearning to Use Advanced Training PrinciplesCHAPTER 5BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAMWhen to Move on to Advanced Training"High-Set" TrainingDouble-Split TrainingAdvanced Training ProgramThe Two-Level Advanced ProgramLevel I Exercise ProgramLevel II Exercise ProgramGoing to the LimitVarying Your ProgramWeak Point TrainingTraining Weak AreasCHAPTER 6COMPETITION TRAINING PROGRAMBuilding a Competition PhysiqueThe Fear of SmallnessThe Elements of Competition TrainingDepending on Your Training PartnerTraining VolumeChoosing ExercisesThe Training SplitCompetition Exercise ProgramIndividualizing the Training ProgramMuscle SeparationMuscularity and Definition: Analyzing Your ProgressOutdoor TrainingCHAPTER 7MIND OVER MATTER: MIND, THE MOST POWERFUL TOOLBig Goals and Little GoalsLearning from FailureMuscular InhibitionMaximizing Your MotivationBreaking BarriersHow Bodybuilding Affects the MindBOOK THREE BODY PART EXERCISESTHE SHOULDERSThe Muscles of the ShouldersLooking at the ShouldersTraining the DeltoidsBasic TrainingAdvanced TrainingThe Competition ProgramTraining the Trapezius MusclesWeak Point TrainingSHOULDER EXERCISESArnold PressesBehind-the-Neck PressesDumbbell PressesMilitary PressClean and PressMachine PressesPush PressesStanding Lateral RaisesOne-Arm Cross Cable LateralsOne-Arm Side Cable LateralsSeated One-Arm Cross Cable LateralsReverse Overhead Dumbbell LateralsMachine LateralsFront Dumbbell RaisesSeated Bent-Over Dumbbell LateralsStanding Bent-Over Dumbbell LateralsBent-Over Cable LateralsLying Side LateralsTRAPEZIUS EXERCISESUpright RowsHeavy Upright RowsDumbbell ShrugsBarbell ShrugsTHE CHESTThe Muscles of the ChestTotal Chest DevelopmentTraining the ChestBeginning and Advanced ProgramsCompetition ProgramWeak Point TrainingPower TrainingPosing and FlexingThe Serratus MusclesTraining the SerratusCHEST EXERCISESBarbell Flat Bench PressesBarbell Incline Bench PressesDumbbell Flat Bench PressesIncline Dumbbell PressesDecline Dumbbell PressesParallel DipsMachine PressesDumbbell FlysIncline DumbbellFlys Standing Cable CrossoversBent-Forward Cable CrossoversFlat Bench Cable CrossoversMachine FlysStraight-Arm PulloversRope Pulls One-Arm Cable PullsMachine PulloversClose Grip ChinsHanging Serratus CrunchesHanging Dumbbell RowsTHE BACKThe Muscles of the BackTraining the BackThe Upper BackThe LatsLower LatsMiddle Back ThicknessLower BackBack Muscle FunctionsDesigning a Back ProgramWeak Point TrainingStretching and FlexingBACK EXERCISESWide-Grip Chins Behind the NeckWide-Grip Chins to the Front(Optional) Close-Grip ChinsLat Machine PulldownsClose-or Medium-Grip PulldownsBent-Over Barbell RowsBent-Over Dumbbell RowsT-Bar RowsOne-Arm Dumbbell RowsOne-Arm Cable RowsSeated Cable RowsSeated Cable Rows (Optional)Machine RowsBent-Arm Pullovers with BarbellMachine PulloversDeadliftsGood MorningsHyperextentionsTHE ARMSThe Muscles of the ArmsTraining the ArmsDeveloping Perfect ArmsBICEPS TRAININGCheat CurlsBeginning ProgramAdvanced ProgramCompetition ProgramWeak Point TrainingTRICEPS TRAININGBeginning and Advanced ProgramsCompetition ProgramWeak Point TrainingFOREARM TRAININGBeginning ProgramAdvanced ProgramCompetition ProgramPosing the ForearmsWeak Point TrainingARM EXERCISESStanding Barbell Curls Arm Blaster Curls (Optional)Cheat CurlsPreacher Curls3-Part Curls (21s)Incline Dumbbell CurlsSeated Dumbbell CurlsHammer Curls (Optional)Alternate Dumbbell CurlsConcentration CurlsLying Dumbbell CurlsTwo-Hand Cable CurlsCable Curls with Preacher Bench (Optional)Reverse CurlsReverse Preacher Bench CurlsBiceps MachinesMachine CurlsTriceps Cable Pressdowns (or Lat Machine Pressdowns) One-Arm CableReverse PressdownsSeated Triceps PressesStanding Triceps PressesLying Triceps ExtensionsLying Dumbbell ExtensionsLying Cross FaceTriceps Extensions (Optional)Dumbbell KickbacksOne-Arm Triceps ExtensionsDipsDips Behind BackFixed Bar Triceps ExtensionsBarbell Wrist CurlsDumbbell One-Arm Wrist CurlsBehind-the-Back-Wrist CurlsReverse Wrist Curls with BarbellReverse Wrist Curls with DumbbellsReverse Barbell CurlsReverse Preacher Bench Barbell CurlsReverse Curls MachineOne-Arm Cable Reverse CurlsTHE THIGHSThe Muscles of the Upper LegThe Importance of Thigh TrainingThe Demands of Leg TrainingBuilding the QuadricepsThe HamstringsBeginning and Advanced ProgramsCompetition ProgramFlexing and StretchingWeak Point TrainingLEG EXERCISESSquatsHeavy SquatsHalf SquatsMachine SquatsFront SquatsSissy SquatsLeg PressesLeg Press VariationsBack SquatsLungesLeg ExtensionsLeg CurlsStanding Leg CurlsStraight-Leg DeadliftsTHE CALVESThe Muscles of the CalfTraining the CalvesStretching the CalvesBeginning ProgramAdvanced and Competition ProgramsWeak Point TrainingPosing the CalvesCALF EXERCISESStanding Calf RaisesCalf Raises on Leg Press MachineSeated Calf RaisesDonkey Calf RaisesOne-Leg Calf RaisesReverse Calf RaisesTHE ABDOMENThe Muscles of the AbdomenTraining the AbdominalsSpot ReductionAb-Specific ExercisesAll Kinds of CrunchesOblique ExercisesSerratus and IntercostalsBeginning ProgramAdvanced ProgramCompetition ProgramWeak Point TrainingABDOMINAL EXERCISESRoman ChairsCrunchesTwisting CrunchesReverseCrunchesHanging Reverse CrunchesVertical Bench CrunchesCable Crunches Machine CrunchesSeated Leg TucksSeated TwistLeg RaisesFlat Bench Leg RaisesBent-Knee Flat Bench Leg RaisesBent-Knee Incline Board Leg RaisesBent-Knee Vertical Bench Leg RaiseHanging Leg RaisesTwisting Hanging Leg RaisesAdditional Leg-Raise ExercisesSide Leg RaisesBent-Knee Side Leg RaisesFront KicksBench KickbacksRear Leg ScissorsVacuumsBOOK FOUR COMPETITIONCHAPTER 1POSINGThe History of PosingThe Art of PosingLearning by ObservingHow IFBB Contests Are ConductedScoringNPC ContestsOverall WinnersEndurancePracticing PosingPracticing for Round OnePracticing for Round TwoPersonalizing Your PosesPracticing for Round ThreeThe Way judging Used to BeChoosing Posing Music (For Round Three)The Boredom FactorPracticing for Round FourCommon Posing MistakesControlling Your EmotionsPosing as ExercisePosing for PhotographsCHAPTER 2TOTAL PREPARATIONPosing TrunksTanningTanning Parlors and SunlampsArtificial TansPosing OilHairstyleBody HairDressing for SuccessFinishing Touches CHAPTER 3COMPETITION STRATEGY AND TACTICSThe Role of ExperienceHow Often to CompeteGetting Your Feet WetAdvanced CompetitionPublicityPolitics and Public RelationsLearning to Peak for CompetitionWaterThe Day of the ContestPsychological WarfareRepresenting the SportBOOK FIVE HEALTH, NUTRITION, AND DIETCHAPTER 1NUTRITION AND DIETThe Special Requirements of BodybuildingThe Basic NutrientsProteinCarbohydratesDietary FatsWaterVitaminsMineralsThe Energy Content of FoodMetabolic RateExercise and Energy Expenditure"False" EnergyNutritional MinimumsBalanced DietThe Importance of GlycogenKetosisEating and TrainingHow Often to EatCHAPTER 2WEIGHT CONTROL: GAINING MUSCLE, LOSING FATBody CompositionInfluences on Body CompositionDiet and Body TypesAge and Body FatCalorie ConsumptionQuality of DietCreating "Demand"How Much Aerobics?Eating to Gain MuscleMuscle-Gain Menu PlanHigh-Protein, High-Calorie DrinksLevel ILevel IILevel IIIHow to Lose FatKetosisRecommended Protein SourcesRecommended Carbohydrate SourcesA Summary of Fat-Loss Diet RulesReading LabelsCHAPTER 3CONTEST DIET STRATEGIESGetting in Shape to Get in ShapeWriting It All DownEating, Eating, and EatingDeprivationMetabolic SlowdownMeasuring Body ChangesGetting Started: 12 Weeks OutTesting for KetosisAvoiding Too Much AerobicsDrugsDrugs and SportsSide Effects of Steroid UseDiureticsGrowth HormoneDrug Testing and BodybuildingSuper-SupplementationThe Last Week"Depletion"Carbing-UpLosing WaterTraining, Posing, and DietThe Night BeforeThe Morning of the ContestBetween Prejudging and the Night ShowAfter the ContestCHAPTER 4INJURIES AND HOW TO TREAT THEMTechnical InformationMuscle and TendonInitial TreatmentSpasms and CrampsTendinitisPainTherapyInjury PreventionJoints and LigamentsInjuries to the Capsule and LigamentsTreatmentJoint DislocationPractical InformationThe CalvesThe KneeThe Upper LegThe GroinLower AbdomenLower BackUpper BackThe ShouldersThe PectoralsThe BicepsThe TricepsThe ElbowsThe ForearmsTraining Around InjuriesCold-Weather TrainingA Quick SummaryMuscle Stiffness, Soreness, or InjuryPain or Problems with Your JointsPumping Up Your DietWhat to Watch Out For: DehydrationWhat's Going On with My Immune System?The Final TouchpardIndex