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The New Encyclopedia of Modern Bodybuilding
The Bible of Bodybuilding, Fully Updated and Revised
Taschenbuch von Arnold Schwarzenegger
Sprache: Englisch

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Beschreibung
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.

Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best.
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.

Covering every level of expertise and experience, with his unique perspective as a seven-time winner of the Mr. Olympia title,The New Encyclopedia of Modern Bodybuilding will help you achieve your personal best.
Über den Autor
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. He is the author of Be Useful: Seven Tools for Life and Arnold, a limited docuseries about his life, is currently streaming on Netflix.
Inhaltsverzeichnis
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...
Details
Erscheinungsjahr: 1999
Genre: Importe
Produktart: Ratgeber
Rubrik: Fitness & Gesundheit
Thema: Fitness
Medium: Taschenbuch
Inhalt: Kartoniert / Broschiert
ISBN-13: 9780684857213
ISBN-10: 0684857219
Sprache: Englisch
Einband: Kartoniert / Broschiert
Autor: Schwarzenegger, Arnold
Hersteller: Simon + Schuster LLC
Gallery Books
Verantwortliche Person für die EU: Produktsicherheitsverantwortliche/r, Europaallee 1, D-36244 Bad Hersfeld, gpsr@libri.de
Abbildungen: 850 photos & line drawings t-o
Maße: 216 x 276 x 45 mm
Von/Mit: Arnold Schwarzenegger
Erscheinungsdatum: 05.11.1999
Gewicht: 2,588 kg
Artikel-ID: 106762690
Über den Autor
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. He is the author of Be Useful: Seven Tools for Life and Arnold, a limited docuseries about his life, is currently streaming on Netflix.
Inhaltsverzeichnis
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...
Details
Erscheinungsjahr: 1999
Genre: Importe
Produktart: Ratgeber
Rubrik: Fitness & Gesundheit
Thema: Fitness
Medium: Taschenbuch
Inhalt: Kartoniert / Broschiert
ISBN-13: 9780684857213
ISBN-10: 0684857219
Sprache: Englisch
Einband: Kartoniert / Broschiert
Autor: Schwarzenegger, Arnold
Hersteller: Simon + Schuster LLC
Gallery Books
Verantwortliche Person für die EU: Produktsicherheitsverantwortliche/r, Europaallee 1, D-36244 Bad Hersfeld, gpsr@libri.de
Abbildungen: 850 photos & line drawings t-o
Maße: 216 x 276 x 45 mm
Von/Mit: Arnold Schwarzenegger
Erscheinungsdatum: 05.11.1999
Gewicht: 2,588 kg
Artikel-ID: 106762690
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