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
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