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:
Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique
The most effective methods of strength training to stilt your needs, whether you're an amateur athlete or a pro bodybuilder preparing for a competition
Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy
Expert advice on the prevention and treatment of sports-related injuries
Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity
The fascinating history and growth of' bodybuilding as a sport, with a photographic "Bodybuilding Hall of Fame"
And, of course, Arnold's individual brand of inspiration and motivation throughout
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.
Autorentext
Arnold Schwarzenegger and Bill Dobbins
Inhalt
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
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