close menu
Bookswagon-24x7 online bookstore
close menu
My Account
44%
The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised(English)

The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised(English)

4.5       |  6 Reviews 
5
4
3
2
1

International Edition


Premium quality
Premium quality
Bookswagon upholds the quality by delivering untarnished books. Quality, services and satisfaction are everything for us!
Easy Return
Easy return
Not satisfied with this product! Keep it in original condition and packaging to avail easy return policy.
Certified product
Certified product
First impression is the last impression! Address the book’s certification page, ISBN, publisher’s name, copyright page and print quality.
Secure Checkout
Secure checkout
Security at its finest! Login, browse, purchase and pay, every step is safe and secured.
Money back guarantee
Money-back guarantee:
It’s all about customers! For any kind of bad experience with the product, get your actual amount back after returning the product.
On time delivery
On-time delivery
At your doorstep on time! Get this book delivered without any delay.
Quantity:
Add to Wishlist

About the Book

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.

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

pardIndex


Best Seller

| | See All

Product Details
  • ISBN-13: 9780684857213
  • Publisher: Simon & Schuster
  • Publisher Imprint: Simon & Schuster
  • Depth: 44
  • Height: 276 mm
  • No of Pages: 832
  • Series Title: English
  • Sub Title: The Bible of Bodybuilding, Fully Updated and Revised
  • Width: 216 mm
  • ISBN-10: 0684857219
  • Publisher Date: 05 Nov 1999
  • Binding: Paperback
  • Edition: REV UPD
  • Language: English
  • Returnable: Y
  • Spine Width: 43 mm
  • Weight: 2559 gr


Similar Products

How would you rate your experience shopping for books on Bookswagon?

Add Photo
Add Photo

Customer Reviews

4.5       |  6 Reviews 
out of (%) reviewers recommend this product
Top Reviews
Rating Snapshot
Select a row below to filter reviews.
5
4
3
2
1
Average Customer Ratings
4.5       |  6 Reviews 
00 of 0 Reviews
Sort by :
Active Filters

00 of 0 Reviews
SEARCH RESULTS
1–2 of 2 Reviews
    BoxerLover2 - 5 Days ago
    A Thrilling But Totally Believable Murder Mystery

    Read this in one evening. I had planned to do other things with my day, but it was impossible to put down. Every time I tried, I was drawn back to it in less than 5 minutes. I sobbed my eyes out the entire last 100 pages. Highly recommend!

    BoxerLover2 - 5 Days ago
    A Thrilling But Totally Believable Murder Mystery

    Read this in one evening. I had planned to do other things with my day, but it was impossible to put down. Every time I tried, I was drawn back to it in less than 5 minutes. I sobbed my eyes out the entire last 100 pages. Highly recommend!


Sample text
Photo of
    Media Viewer

    Sample text
    Reviews
    Reader Type:
    BoxerLover2
    00 of 0 review

    Your review was submitted!
    The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised(English)
    Simon & Schuster -
    The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised(English)
    Writing guidlines
    We want to publish your review, so please:
    • keep your review on the product. Review's that defame author's character will be rejected.
    • Keep your review focused on the product.
    • Avoid writing about customer service. contact us instead if you have issue requiring immediate attention.
    • Refrain from mentioning competitors or the specific price you paid for the product.
    • Do not include any personally identifiable information, such as full names.

    The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised(English)

    Required fields are marked with *

    Review Title*
    Review
      Add Photo Add up to 6 photos
      Would you recommend this product to a friend?
      Tag this Book
      Read more
      Does your review contain spoilers?
      What type of reader best describes you?
      I agree to the terms & conditions
      You may receive emails regarding this submission. Any emails will include the ability to opt-out of future communications.

      CUSTOMER RATINGS AND REVIEWS AND QUESTIONS AND ANSWERS TERMS OF USE

      These Terms of Use govern your conduct associated with the Customer Ratings and Reviews and/or Questions and Answers service offered by Bookswagon (the "CRR Service").


      By submitting any content to Bookswagon, you guarantee that:
      • You are the sole author and owner of the intellectual property rights in the content;
      • All "moral rights" that you may have in such content have been voluntarily waived by you;
      • All content that you post is accurate;
      • You are at least 13 years old;
      • Use of the content you supply does not violate these Terms of Use and will not cause injury to any person or entity.
      You further agree that you may not submit any content:
      • That is known by you to be false, inaccurate or misleading;
      • That infringes any third party's copyright, patent, trademark, trade secret or other proprietary rights or rights of publicity or privacy;
      • That violates any law, statute, ordinance or regulation (including, but not limited to, those governing, consumer protection, unfair competition, anti-discrimination or false advertising);
      • That is, or may reasonably be considered to be, defamatory, libelous, hateful, racially or religiously biased or offensive, unlawfully threatening or unlawfully harassing to any individual, partnership or corporation;
      • For which you were compensated or granted any consideration by any unapproved third party;
      • That includes any information that references other websites, addresses, email addresses, contact information or phone numbers;
      • That contains any computer viruses, worms or other potentially damaging computer programs or files.
      You agree to indemnify and hold Bookswagon (and its officers, directors, agents, subsidiaries, joint ventures, employees and third-party service providers, including but not limited to Bazaarvoice, Inc.), harmless from all claims, demands, and damages (actual and consequential) of every kind and nature, known and unknown including reasonable attorneys' fees, arising out of a breach of your representations and warranties set forth above, or your violation of any law or the rights of a third party.


      For any content that you submit, you grant Bookswagon a perpetual, irrevocable, royalty-free, transferable right and license to use, copy, modify, delete in its entirety, adapt, publish, translate, create derivative works from and/or sell, transfer, and/or distribute such content and/or incorporate such content into any form, medium or technology throughout the world without compensation to you. Additionally,  Bookswagon may transfer or share any personal information that you submit with its third-party service providers, including but not limited to Bazaarvoice, Inc. in accordance with  Privacy Policy


      All content that you submit may be used at Bookswagon's sole discretion. Bookswagon reserves the right to change, condense, withhold publication, remove or delete any content on Bookswagon's website that Bookswagon deems, in its sole discretion, to violate the content guidelines or any other provision of these Terms of Use.  Bookswagon does not guarantee that you will have any recourse through Bookswagon to edit or delete any content you have submitted. Ratings and written comments are generally posted within two to four business days. However, Bookswagon reserves the right to remove or to refuse to post any submission to the extent authorized by law. You acknowledge that you, not Bookswagon, are responsible for the contents of your submission. None of the content that you submit shall be subject to any obligation of confidence on the part of Bookswagon, its agents, subsidiaries, affiliates, partners or third party service providers (including but not limited to Bazaarvoice, Inc.)and their respective directors, officers and employees.

      Accept

      New Arrivals

      | | See All


      Inspired by your browsing history


      Your review has been submitted!

      You've already reviewed this product!
      ASK VIDYA