The New Encyclopedia of Modern BodybuildingSimon and Schuster, 1998 - 800 Seiten 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. |
Inhalt
CHAPTER | 3 |
The Transition to Bodybuilding | 11 |
Bodybuilding in the Sixties | 17 |
Bodybuilding in the Seventies | 24 |
Pumping Iron | 34 |
Joe Weider | 40 |
CHAPTER 2 | 47 |
Aerobics and Muscular Definition | 56 |
Preacher Curls 431 3Part Curls 21s 435 Incline Dumbbell Curls 437 Seated | 446 |
Lying Triceps Extensions 457 Lying Dumbbell Extensions 460 Lying Cross Face | 468 |
The Demands of Leg Training | 481 |
Beginning and Advanced Programs | 489 |
Heavy Squats 498 Half Squats 498 Machine Squats 499 Front | 511 |
Posing the Calves | 524 |
Spot Reduction | 538 |
Cable Crunches 549 Machine Crunches 550 Seated Leg Tucks 551 Seated | 554 |
CHAPTER 3 | 66 |
Training for Women | 82 |
BOOK TWO TRAINING PROGRAMS | 133 |
Full Range of Motion | 140 |
Heavy Days | 146 |
Breathing | 148 |
CHAPTER 2 | 162 |
Metabolism and MuscleBuilding | 169 |
The Basic Muscles | 175 |
Exercise Program | 182 |
Intensity Techniques | 188 |
Learning to Use Advanced Training Principles | 199 |
Advanced Training Program | 205 |
Weak Point Training | 212 |
CHAPTER 7 | 229 |
Muscular Inhibition | 240 |
BOOK THREE BODY PART EXERCISES | 247 |
SHOULDER EXERCISES | 272 |
Arnold Presses 272 BehindtheNeck Presses 273 Dumbbell Presses 274 Military | 279 |
Standing Lateral Raises 280 OneArm Cross Cable Laterals 282 OneArm Side | 291 |
THE CHEST | 299 |
Weak Point Training | 312 |
Barbell Flat Bench Presses 324 Barbell Incline Bench Presses 326 Dumbbell Flat | 330 |
Parallel Bar Dips 331 Machine Presses 332 Dumbbell Flys 333 Incline Dumbbell | 344 |
Stretching and Flexing | 360 |
WideGrip Chins Behind the Neck 364 WideGrip Chins to the Front | 379 |
THE ARMS | 384 |
Cheat Curls | 399 |
Competition Program | 414 |
Standing Barbell Curls 426 Arm Blaster Curls Optional 429 Cheat Curls | 430 |
CHAPTER 1 | 565 |
How IFBB Contests Are Conducted | 572 |
Scoring | 582 |
47 | 584 |
Practicing for Round | 597 |
The Way Judging Used to Be | 633 |
Common Posing Mistakes | 645 |
Posing for Photographs | 651 |
CHAPTER 2 | 660 |
Artificial Tans | 667 |
CHAPTER 3 | 674 |
Publicity | 681 |
BOOK FIVE HEALTH NUTRITION AND DIET | 701 |
Carbohydrates | 710 |
Minerals | 720 |
Balanced Diet | 727 |
Diet and Body Types | 733 |
HighProtein HighCalorie Drinks | 740 |
How to Lose Fat | 743 |
Getting in Shape to Get in Shape | 749 |
Drugs | 755 |
SuperSupplementation | 761 |
The Last Week | 767 |
After the Contest | 773 |
Joints and Ligaments | 779 |
The Upper Leg | 783 |
Muscle Stiffness Soreness or Injury | 789 |
794 | |