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The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised by
Arnold Schwarzenegger, Bill Dobbins
"AT THE END of the nineteenth century a new interest in muscle-building arose, not muscle just as a means of survival or of defending oneself;..." (more) SIPs:
calf training, back double biceps, deltoid development, front double biceps, triceps development (more)
Amazon.com Arnold Schwarzenegger hasn't competed as a bodybuilder since he won the Mr. Olympia title in 1980, but he remains the sport's No. 1 icon. He hosts an annual bodybuilding contest in Columbus, Ohio, and allows a column to be ghost-written under his name in a muscle magazine. Today's bodybuilders may have bigger muscles than Arnold ever did, but everyone inside and outside the iron game gives him credit for exponentially broadening the popularity of physique training.
With this updated Encyclopedia (it was originally published in 1985), Schwarzenegger wraps his huge arms around the entire sport. He hits the history of bodybuilding, the champions (he's quite generous in his praise of predecessors, contemporaries, and successors alike), the training systems. Some of the information is more bodybuilding lore than science; for example, exercises are said to "expand the rib cage" or develop the "inner" or "outer" chest, all physiological impossibilities. But they're still good exercises, and the book includes every movement imaginable for every muscle group.
If you love the sport of bodybuilding, you'll want this book in your library, if for no other reason than to feast your eyes on the hundreds of photos of the best physiques in the history of the sport. And, in a pinch, the 800-page encyclopedia can fill in nicely for a missing dumbbell. --Lou Schuler--This text refers to the
Hardcover edition.
Product Description:
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.
First Sentence:
AT THE END of the nineteenth century a new interest in muscle-building arose, not muscle just as a means of survival or of defending oneself; there was a return to the Greek ideal-muscular development as a celebration of the human body. Read the first pageStatistically Improbable Phrases (SIPs): (learn more)
calf training, back double biceps, deltoid development, front double biceps, triceps development, triceps pose, side chest shot, biceps shot, good bodybuilders, maximum muscle mass, body composition testing, free posing, your posing, biceps training, contest diet, upper triceps, yon train, side chest pose, bodybuilding training, forearm development, bodybuilding physique, biceps pose, posing practice, leg biceps, upper pees
Browse Sample Pages: Front Cover | Copyright | Table of Contents | Excerpt | Index | Back Cover
This book has everything you need to know about all aspects of bodybuilding. It starts with basic recommendation and training techniques for the beginner and ends with posing for bodybuilding competitions. The book is well organized, so it is very hard to get lost. In the first few pages, you will find the history of bodybuilding, but following it are the actual programs and sets of exercises that you can use for every workout. There is a beginner program, advanced program, and competition program. Each program has 2 levels of training listing exercises most suitable for each level. If you are a beginner, you can start with level 1 of the beginner training and then eventually move up as you see results. Or you can just start with a level that you see fit for your current shape, as I did. After all the programs, you will find information on how to correctly perform each of the exercises listed in training programs, all with big illustrations (you will see a lot of inspiring pictures of famous bodybuilders). You will also find many different exercises that you can use to alternate your workouts, and also nutritional programs to go with your training. Nutritional programs are divided into different levels as well. I have never used anabolic steroids, and I have no problem performing exercises listed in the book. Some of them may be hard, but not in the beginner training. That's why you shouldn't start with advanced training unless you feel comfortable. I started seeing results after as little as 2 weeks after almost no progress for last half a year before I picked up this book. Arnold's training hits all muscle groups, and some that many people simply miss/disregard, but that are essential for building the best physique. You don't need steroids to do any of the exercises or to workout for 2 hours a day. In fact, I actually enjoy my every workout more than ever. It is hard to describe 800 page book in a few words, so there are a lot of things in there that I didn't even mention. You just have to see for yourself. I can't speak for everyone, but I definately recommend it.
When I first got this book (shortly after it was published) I was a bit skeptical because it seemed to go against a lot of what I had been reading. Now that I've had it for a while I really believe it is a fantastic reference guide and one of the most complete bodybuilding books around. It covers virtually every exercise you can think of in great detail -- how to perform the exercise, which part of the muscle is used, etc. Beyond this it contains a wealth of information about designing training programs for different body types and skill levels and how to prepare to be a competitive bodybuilder.
I still question some of the training schedules (lifting 6 days per week really seems like a lot to me), but it is worth the money just as an exercise reference -- even if you aren't interesting in competitive bodybuilding. Whenever I am changing my training program or looking to verify my form I consult this book.
To be honest, I was a powerlifter for over 12 years, but injuries slowed me up quite a bit. After taking some time off, I was itching to get back into it. This book did not teach me much new information, however, it helped me stay strict to my routines and my diet.
Whether you are just starting out, or you are a competitive bodybuilder, this is truly the "bible" for bodybuilding.
i haden't been such a big fan of bodybuilding until i picked this
book in the local book store.
Arnold motivates you to the extreme and everytime you just flip through this book ,you feel like picking the weights.
This book also gives the personal experiences of arnold put forward so beautifully that it is only sheer dedication and hardwork that gets someone to the top.
"want to be the best built man ...get this book now."
What appealed to me about Arnold's training program is that you develop the entire body from different angles, you create shape and a quality that can not be achieved by these HIT and HEAVY DUTY PROGRAMS or other abbreviated training systems that limit you to a few sets and few exercises.
Arnold proved that this is the best way to create a quality physique. In 1972 Sergio Oliva sent Arnie pictures of himself taken in Florida while Oliva was training for that years Mr. Olympia with Athur Jones Nautilus system aka HIT aka HEAVY DUTY. Oliva's arms were bigger thanhis head and his thighs were bigger than his waist! He was rock hard and tight.
Contest day, Arnold blew away the myth only because Arnold was more complete. More balanced. Oliva had taken the grotesque to the extreme and was freakish. Arnold looked a sculpted Michael Angelo statue.
In 1980, Arnold would do the same thing. Training only 7 weeks after a five years absense from competition, Arnold packed on 30 pounds of muscle and even in only 85% of his best shape beat Mike Mentzer, Boyer Coe, Frank Zane, Chris Dickerson and all the youngins who thought they were ready to replace "The Austrian Oak."
Point? Arnold's system works. It's better than anything you have ever tried before and it's better than anything you have never tried before.
If you want quality muscle, try Arnold's system. It works!
In reading some of the reviews, I can see that so many people are trying to judge this book based on what is best for them, not necessarily what is best for everybody. But first of all, let's take a look at who wrote this book and his accomplishments...ARNOLD!
I met Arnold back in the 1970's. What fascinated me most was his his honesty about anabolic steriods, a subject everyone was anxious to ask him about. Arnold indicated that all of the top bodybuilders use steriods but at best, they only help about 5%. Arnold also went on to say that he won his first two Mr. Universe (Mister Un-E-Verse as Arnold would pronounce it) without steriods.
Arnold also indicated that he had to "shock" his muscles by working from different angles and changing routines. Sometimes he would start off his chest routine with bench presses. Other times he would let bench presses slide and do inclines instead.
Off season, Arnold trains a bodypart (or at least did back then) twice per week but would move that up to three times per week pre contest to bring out maximum muscularity. I understand that this is the way Arnold trained for his Terminator movie as well and Arnie gained 12 lbs of solid muscle ina very short time while reducing his bodyfat level. This guys system works!
When Arnold came to the US back in 1968, it wasn't steriods that transformed him as some reviews have indicated. As Arnold himself said, Steriods only help about 5% and take away the steriods and the top guys would still be the top guys even without steriods. What really transformed Arnold was his change in training technique. Training a bodypart more times per week (from twice to three times), training the calves heavy, working up to 1,000 lbs on calf raises as advised by his hero the great Reg Park. Doing aerobic exercise like running 2 miles along the beach three times per week, doinga double split routine, training twice per day to burn up more calories. Hitting amuscle from many angles, using cables and isolation exercises etc.
Arnold was also focused on becomming the greatest ever. After a narrow loss to Sergio Oliva in 1969, Arnold became obsessed with dethroning Sergio and he did in 1970 defeating Sergio twice in two weeks and then again in 1972.
Probably the one thing that made Arnold the big star that he did become was his mental attitude which carried over well to making Arnold a huge film star, best selling author and now governor. The man wins at everything he sets his mind to because he is like a machine and once he sets a goal he stays committed to it. We all can learn from that alone.
Arnold's system works. Look what it did for Arnold and his buddy Franco Columbo not to mention countless others. It may very well transform your physique as well. And perhaps you may make a movie, smoke a cigar, write best selling books and run for governor too (only kidding)!!!
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Must have for anyone interested in bodybuilding on any level, December 3, 1999
Must have reference, August 29, 2000
