The New Encyclopedia of Modern Bodybuilding

• 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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