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The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised, by Arnold Schwarzenegger
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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.
- Sales Rank: #3976 in Books
- Color: Multicolor
- Brand: Simon & Schuster
- Model: 1008813
- Published on: 1999-11-05
- Released on: 1999-11-05
- Ingredients: Example Ingredients
- Original language: English
- Number of items: 1
- Dimensions: 10.88" h x 1.80" w x 8.50" l, 5.91 pounds
- Binding: Paperback
- 800 pages
- Expert advice on the prevention and treatment of sports-related injuries
- 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 suit our needs, whether you're an amateur athlete or a pro bodybuilder preparing for a competition
- And, of course, Arnold's individual brand of inspiration and motivation throughout
- Strategies and tactics for competive bodybuilders from selecting poses to handling publicity
Amazon.com Review
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
From the Back Cover
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 suit 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 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 an international filmstar, 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.
About the Author
Arnold Schwarzenegger served as governor of California from 2003 to 2011. Before that, he had a long career, starring in such films as the Terminator series; Stay Hungry; Twins; Predator; and Junior. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when published in 1977 and, along with his Encyclopedia of Modern Bodybuilding, has never been out of print since.
Most helpful customer reviews
254 of 266 people found the following review helpful.
Must have for anyone interested in bodybuilding on any level
By Alex
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.
177 of 190 people found the following review helpful.
The Gospel of Arnold.
By James
I have been weight training for five years and can not stress enough the value of this book. For the first three years I listened to personal trainers and a few friends doing a fairly normal workout routine to change my overweight body. This produced little to no results. I met a bodybuilder two years ago that was a big Arnold fan and unknown to myself he gave me Arnold's beginner workout program. I started seeing results; however, I eventually stopped the program because I had hit stagnation. I did not have access to anything that would show me how to push my limits even further, just what "the trainers" told me again. Basically your average medium sets, medium reps, and circuit training workout programs. Enough to keep my current weight stable with the prospect of shedding a few pounds and to gain small amounts of muscle over the long term. The don't overtrain mentality 3-4 times a week! Great for some!
I wanted more, I'm human. Eventually I called up my then bodybuilding "personal trainer" friend and he reluctantly revealed to me this book; "his secret", that is actually available to everyone. I picked it up and started following Arnold's next program level. More results. I am now into the advanced programs and never felt healthier or happier with my body and can honestly say I have greater control over my physical appearance than I ever imagined possible. People that claim this book will overtrain you I do not believe have looked at the entire book or fully understand Arnold's fundamental arguments. Perhaps unfortunately they are also looking out for their own interests. We can't blame them though, they are human!
The beginner programs in this book used with proper weight for your body will show results and should not even come close to overtraining if you are using low weight. Yes, 6 days a week! What about time? If you have a career or have kids Arnold says wake up early. He asks how serious are you about wanting to change and control your body or what are your goals? I can not stress that enough and Arnold makes it clear to push yourself to realistic goals! Do not dive into the deep end. A good section in-directly speaking to overtraining (besides the one devoted to the topic) is the one on bodytypes. For example, Arnold's information tells you; If you have a natural athletic body you can probably start a bit harder. Where as an endomorph (gains fat easily) may want to focus on cardio more and getting up their energy level and fatigue resistance.
I would even argue a beginner could use his low level advanced programs lifting "the appropriate" level of weight and make gains without over-training. For example, let us pretend "joe beginner" can bench 100 pounds over 4 - 8 reps. When Arnold says do 6 sets of Bench presses starting with 15 reps he means start way lower than what you can do, maybe at 25-30 pounds, maybe 40 on a high enegry day and end on the 100. Eventually when fully rested, following that beginner level pyramid, doing 100 pounds for 4-8 reps will be a joke. Realize how many sets and exercises he is telling you to do and adjust accordingly! Don't start at 90 and then try and go to 150, you'll be dead for the next exercise, and will over-train! Lets say someone can bench 30 pounds for 4 - 8 reps, start at 8. For his programs to work, you have to suck up the pride and go as low as is necessary to not overtrain but finish the workout(This is all covered in his beginner section!). I have a secret for you..no one in the gym cares about how much your lifitng and if they do, you shouldn't. Arnold also mentions many other similar mind over body / environment ideas.
Negative reviews also mention Arnold took steroids. I imagine he did but steroids should never be used*. I believe Arnold's program can be used completely without supplements and give results. However, taking protein, glutamine, and some of the other modern supplements may help if you are feeling over-trained. If you are still, despite the supplements, as I said before lower the weight. Some bodies need supplements (sorry did I say supplements? Should have said "a proper diet"!). This is an unavoidable reality if you are burning over 1000 calories a day on training. Like Arnold points out look at safe supplements more like food (because that is where most modern supplements come from). If you are taking CLA, protein, vitamins, and appropriate amino acids you are really only altering your diet. Arnold's book does provide diets that will be giving you all these "supplements". (*Arnold makes it explicit that fat burners are fake enegry and steroids are off limits).
The core idea behind Arnold's message that some reviewers are missing is that to achieve success and change your body takes dedication, alot of hard work, and a long-term plan (a plan from this book, an expensive trainer, or maybe your own probably misinformed ideas). Arnold provides that plan for a minimal price compared to what "the trainers" will offer! Sure he makes some "scientific" mistakes. But if you wanted to learn how to fight would you rather learn from Bruce Lee or an exercise physiologist? Would you tell Bruce his ideas about kicking are wrong because it is impossible to be like a tiger? The same practicality / ideas in practice are needed in bodybuilding; as Arnold suggests look at it like an art. Scientists can tell you what they want but ultimately you have to push your body to the limits to get results. There is no such thing as a "genetic freak", I haven't seen any mutants around the gym lately, just people that know what they are or are not doing. Sure our genes dictate our predispositions but our free egos allow us to influence our own mind and consequently bodies.
Following Arnold's advice, eventually going to the gym 6 days a week will be heaven and not hell. The pain of a heavy workout will be welcome and your body will adapt and recover faster than you ever would believe possible, leaving you with energy you never thought you could have. Arnold's book is a good place to start for any person wishing to change their life and body. Just read it carefully and understand the principles.
109 of 115 people found the following review helpful.
Reasons to Buy This Product
By D. Singh
1) Comprehensiveness -
There's not a single book that can boast of the same overall coverage of bodybuilding that this one can. Let's say you aim to take several college courses to assist your bodybuilding knowledge; you'd still have to take one introductory one, one in simple nutrition, one in advanced nutrition, one in general kinesiology, one in exercise physiology, one in advanced exercise physiology, and so on and so forth. The same applies to most other books. This encyclopedia, at 800 chocobloc pages, covers beginner-intermediate and mildly advanced ground comfortably and in a handy cross-indexed reference method, with additional tips thrown in from the man who brought the sport out of its shell: Arnold Schwarzennegger.
2) Value for Money -
800 pages at 17 bucks is a steal. I ordered this item, and with ground shipping had the cost add up to about $21 dollars. Still cheap for an 800 page compendium!
3) Above and Beyond -
Aside from all the valuable textbook-style knowledge, you'll also get Arnie's own special inputs (of course updated in 1998), a nice glimpse at bodybuilding history, some tips on basic supplementation and a great section to help you if you're a competitor. The book is stacked with personal tips; chances are they'll help you pack on muscle faster than before.
4) Indirect Value -
The book also has an indirect value. If you're one of those people who buys muscle magazines for your routines and info, you can happily junk that nonsense. First of all, muscle magazines get kind of tiring, with their 'NEW AND HOT OFF THE SHELVES' this-and-that every month, their juiced-up routines and their annoying Muscletech ads, and, Weider-endorsed or not, they have a hell of a lot less credibility. With Arnold's guide in hand, you can say goodbye to dollars wasted on muscle mags for unhelpful information.
Finally, I just want to answer the very few people who've criticized this product on account of the fact that Arnold would severely overtrain back in his days, both on account of limited knowledge at the time and his excessive steroid habits. I've read the book cover-to-cover, referred to it several times, know it pretty much inside-out, and I can't find ONE instance where his preaches this overtraining. Whether this is because of the recent update or not, Arnold actually warns against being 'too enthusiastic' as this can hinder your gains, and devotes a few pages to the overtraining issue. Obviously the few that have criticized the encyclopedia based on Arnold's other work (namely "Bodybuilding for Men", which glosses over nutrition and recommends a highly juiced training schedule), have never actually gone through this book.
So in short, buy the damn book! It's cheap, it's huge, it's handy, and it'll help you get bigger like no amount of supplements can.
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