{"product_id":"the-new-encyclopedia-of-modern-bodybuilding-the-bible-of-bodybuilding-fully-updated-and-revised-spiral-bound-arnold-schwarzenegger","title":"The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised (Spiral Bound)","description":"\u003ctable align=\"center\" border=\"0\" cellpadding=\"2\" cellspacing=\"0\" width=\"100%\"\u003e\n\u003ctr\u003e\n\u003ctd class=\"productDetailSmallElements\"\u003e\n\u003cp\u003e\n\u003cstrong\u003eJacket Description\/Back\u003c\/strong\u003e:\u003cbr\u003e\n\t\t\t\t\t\t\t\tFrom 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\". \n\u003c\/p\u003e\n\u003cp\u003eInside, 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.\u003c\/p\u003e\n\u003cp\u003ePlus, all the features that have made this book a classic are here: \u003cbr\u003e-- Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique\u003cbr\u003e-- 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\u003cbr\u003e-- Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy\u003cbr\u003e-- Expert advice on the prevention and treatment of sports-related injuries\u003cbr\u003e-- Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity\u003cbr\u003e-- The fascinating history and growth of bodybuilding as a sport, with a photographic \"Bodybuilding Hall of Fame\"\u003cbr\u003e-- And, of course, Arnold's individual brand of inspiration and motivation throughout\u003c\/p\u003e\n\u003cp\u003eCovering 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.\u003c\/p\u003e\n\u003cbr\u003e\u003cbr\u003e\n\u003cstrong\u003eCommendation Quotes\u003c\/strong\u003e:\u003cbr\u003e\n\t\t\t\t\t\t\t\t\"Trust me. Whether you are a beginner looking for guidance or a top competitor searching for the winning edge, The New Encyclopedia of Modern Bodybuilding is here to help you make your body more energetic, powerful, and muscular. You have the determination. You have the will. And now you have the secrets, the techniques, and all the information you need to reach your ultimate potential\". \n\u003cp\u003e-- ARNOLD SCHWARZENEGGER\u003c\/p\u003e\n\u003cbr\u003e\u003cbr\u003e\n\u003cstrong\u003eBrief Description\u003c\/strong\u003e:\u003cbr\u003e\n\t\t\t\t\t\t\t\t\"The bible of bodybuilding, fully updated and revised\"--Cover.\u003cbr\u003e\u003cbr\u003e\n\u003cstrong\u003eMarc Notes\u003c\/strong\u003e:\u003cbr\u003e\n\t\t\t\t\t\t\t\tThe bible of bodybuilding, fully updated and revised--Cover.;Includes index.\u003cbr\u003e\u003cbr\u003e\n\u003cstrong\u003eTable of Contents\u003c\/strong\u003e:\u003cbr\u003e\n\u003cbr\u003e\n\u003cb\u003eContents\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003ci\u003eForeword\u003c\/i\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eBOOK ONE INTRODUCTION TO BODYBUILDING\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 1 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eEVOLUTION AND HISTORY\n\u003cp\u003e\u003c\/p\u003eThe Transition to Bodybuilding \n\u003cp\u003e\u003c\/p\u003eBodybuilding in the Forties and Fifties \n\u003cp\u003e\u003c\/p\u003eBodybuilding in the Sixties \n\u003cp\u003e\u003c\/p\u003eBodybuilding in the Seventies \n\u003cp\u003e\u003c\/p\u003ePumping Iron \n\u003cp\u003e\u003c\/p\u003eBodybuilding in the Eighties and Nineties \n\u003cp\u003e\u003c\/p\u003eThe Explosive Growth of Bodybuilding \n\u003cp\u003e\u003c\/p\u003eThe Arnold Classic Weekend \n\u003cp\u003e\u003c\/p\u003eThe Profession of Bodybuilding \n\u003cp\u003e\u003c\/p\u003eJoe Weider \n\u003cp\u003e\u003c\/p\u003eThe Evolution of Modern Training \n\u003cp\u003e\u003c\/p\u003eThe Future of Bodybuilding \n\u003cp\u003e\u003c\/p\u003eWomen's Bodybuilding \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 2 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eTHE ABCs OF BODYBUILDING\n\u003cp\u003e\u003c\/p\u003eSport vs. Exercise System \n\u003cp\u003e\u003c\/p\u003eProgressive-Resistance Training \n\u003cp\u003e\u003c\/p\u003eWeightlifting, Resistance Training, and Bodybuilding \n\u003cp\u003e\u003c\/p\u003eAerobics and Muscular Definition \n\u003cp\u003e\u003c\/p\u003eBodybuilding for Athletes \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 3 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eTHE TRAINING EXPERIENCE\n\u003cp\u003e\u003c\/p\u003eWhat You Think Is What You Get \n\u003cp\u003e\u003c\/p\u003eTraining for Women \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 4 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eTHE GYM\n\u003cp\u003e\u003c\/p\u003eThe Gym Explosion \n\u003cp\u003e\u003c\/p\u003eWhat to Look for in a Gym \n\u003cp\u003e\u003c\/p\u003eEnvironment and Atmosphere \n\u003cp\u003e\u003c\/p\u003eWho Else Is Training in the Gym? \n\u003cp\u003e\u003c\/p\u003eYou Don't Have to Train in Los Angeles \n\u003cp\u003e\u003c\/p\u003eGyms for Noncompetitors \n\u003cp\u003e\u003c\/p\u003eTraining at Home \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 5 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eGETTING STARTED\n\u003cp\u003e\u003c\/p\u003eFast and Slow Developers \n\u003cp\u003e\u003c\/p\u003eFree Weights vs. Machines -- A Matter of Gravity \n\u003cp\u003e\u003c\/p\u003eShoes \n\u003cp\u003e\u003c\/p\u003eGloves \n\u003cp\u003e\u003c\/p\u003eStraps \n\u003cp\u003e\u003c\/p\u003eBelts \n\u003cp\u003e\u003c\/p\u003eWraps \n\u003cp\u003e\u003c\/p\u003eHead Straps \n\u003cp\u003e\u003c\/p\u003eGravity Boots \n\u003cp\u003e\u003c\/p\u003eRubber Suits \n\u003cp\u003e\u003c\/p\u003eTraining Diary \n\u003cp\u003e\u003c\/p\u003eBodybuilding and the Very Young \n\u003cp\u003e\u003c\/p\u003eStarting Late \n\u003cp\u003e\u003c\/p\u003eBodybuilding and the Elderly \n\u003cp\u003e\u003c\/p\u003eMarking the Transition \n\u003cp\u003e\u003c\/p\u003eCompetition \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eBOOK TWO TRAINING PROGRAMS\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 1 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eBASIC TRAINING PRINCIPLES\n\u003cp\u003e\u003c\/p\u003eIndividual Needs \n\u003cp\u003e\u003c\/p\u003eProgressive Resistance \n\u003cp\u003e\u003c\/p\u003eReps \n\u003cp\u003e\u003c\/p\u003eTraining to Failure \n\u003cp\u003e\u003c\/p\u003eSets \n\u003cp\u003e\u003c\/p\u003eFull Range of Motion \n\u003cp\u003e\u003c\/p\u003eThe Quality of Contraction \n\u003cp\u003e\u003c\/p\u003eWarming Up \n\u003cp\u003e\u003c\/p\u003ePower Training \n\u003cp\u003e\u003c\/p\u003eHeavy Days \n\u003cp\u003e\u003c\/p\u003eOvertraining and Recuperation \n\u003cp\u003e\u003c\/p\u003eResting Between Sets \n\u003cp\u003e\u003c\/p\u003eBreathing \n\u003cp\u003e\u003c\/p\u003eStretching \n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eSTRETCHING EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSideBends\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eForward Bends\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHamstring Stretches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLunges\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFeet Apart \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Forward Bends\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eInner Thighs Stretches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eQuadriceps Stretches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHurdler's Stretches \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSpinal Twist \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHanging Stretches\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 2 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eLEARNING YOUR BODY TYPE\n\u003cp\u003e\u003c\/p\u003eUnderstanding Your Body Type \n\u003cp\u003e\u003c\/p\u003eMetabolism and Muscle-Building \n\u003cp\u003e\u003c\/p\u003eEctomorph Training \n\u003cp\u003e\u003c\/p\u003eMesomorph Training \n\u003cp\u003e\u003c\/p\u003eEndomorph Training \n\u003cp\u003e\u003c\/p\u003eBody Composition Testing \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 3 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eTHE BASIC TRAINING PROGRAM\n\u003cp\u003e\u003c\/p\u003eSplit System Training \n\u003cp\u003e\u003c\/p\u003eThe Basic Muscles \n\u003cp\u003e\u003c\/p\u003eOrganizing Your Training \n\u003cp\u003e\u003c\/p\u003eRest and Recuperation \n\u003cp\u003e\u003c\/p\u003eWhen to Train \n\u003cp\u003e\u003c\/p\u003eLevel I Exercise Program \n\u003cp\u003e\u003c\/p\u003eLevel II Exercise Program \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 4 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eADVANCED TRAINING PRINCIPLES\n\u003cp\u003e\u003c\/p\u003eIncreasing Training Intensity \n\u003cp\u003e\u003c\/p\u003eIntensity Techniques \n\u003cp\u003e\u003c\/p\u003ePower-Training Principle \n\u003cp\u003e\u003c\/p\u003eLearning to Use Advanced Training Principles \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 5 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eBUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM\n\u003cp\u003e\u003c\/p\u003eWhen to Move on to Advanced Training \n\u003cp\u003e\u003c\/p\u003e\"High-Set\" Training \n\u003cp\u003e\u003c\/p\u003eDouble-Split Training \n\u003cp\u003e\u003c\/p\u003eAdvanced Training Program \n\u003cp\u003e\u003c\/p\u003eThe Two-Level Advanced Program \n\u003cp\u003e\u003c\/p\u003eLevel I Exercise Program \n\u003cp\u003e\u003c\/p\u003eLevel II Exercise Program \n\u003cp\u003e\u003c\/p\u003eGoing to the Limit \n\u003cp\u003e\u003c\/p\u003eVarying Your Program \n\u003cp\u003e\u003c\/p\u003eWeak Point Training \n\u003cp\u003e\u003c\/p\u003eTraining Weak Areas \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 6 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eCOMPETITION TRAINING PROGRAM\n\u003cp\u003e\u003c\/p\u003eBuilding a Competition Physique \n\u003cp\u003e\u003c\/p\u003eThe Fear of Smallness \n\u003cp\u003e\u003c\/p\u003eThe Elements of Competition Training \n\u003cp\u003e\u003c\/p\u003eDepending on Your Training Partner \n\u003cp\u003e\u003c\/p\u003eTraining Volume \n\u003cp\u003e\u003c\/p\u003eChoosing Exercises \n\u003cp\u003e\u003c\/p\u003eThe Training Split \n\u003cp\u003e\u003c\/p\u003eCompetition Exercise Program \n\u003cp\u003e\u003c\/p\u003eIndividualizing the Training Program \n\u003cp\u003e\u003c\/p\u003eMuscle Separation \n\u003cp\u003e\u003c\/p\u003eMuscularity and Definition: Analyzing Your Progress \n\u003cp\u003e\u003c\/p\u003eOutdoor Training \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003e \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eCHAPTER 7 \u003cp\u003e\u003c\/p\u003eMIND OVER MATTER: MIND, THE MOST POWERFUL TOOL\n\u003cp\u003e\u003c\/p\u003eBig Goals and Little Goals \n\u003cp\u003e\u003c\/p\u003eLearning from Failure \n\u003cp\u003e\u003c\/p\u003eMuscular Inhibition \n\u003cp\u003e\u003c\/p\u003eMaximizing Your Motivation \n\u003cp\u003e\u003c\/p\u003eBreaking Barriers \n\u003cp\u003e\u003c\/p\u003eHow Bodybuilding Affects the Mind \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eBOOK THREE BODY PART EXERCISES\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eTHE SHOULDERS\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003eThe Muscles of the Shoulders \n\u003cp\u003e\u003c\/p\u003eLooking at the Shoulders \n\u003cp\u003e\u003c\/p\u003eTraining the Deltoids \n\u003cp\u003e\u003c\/p\u003eBasic Training \n\u003cp\u003e\u003c\/p\u003eAdvanced Training \n\u003cp\u003e\u003c\/p\u003eThe Competition Program \n\u003cp\u003e\u003c\/p\u003eTraining the Trapezius Muscles \n\u003cp\u003e\u003c\/p\u003eWeak Point Training \n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eSHOULDER EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eArnold Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBehind-the-Neck Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDumbbell Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMilitary Press\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eClean and Press\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003ePush Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStanding Lateral Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Cross Cable Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Side Cable Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated One-Arm Cross Cable Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Overhead Dumbbell Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFront Dumbbell Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Bent-Over Dumbbell Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStanding Bent-Over Dumbbell Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Over Cable Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLying Side Laterals\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eTRAPEZIUS EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eUpright Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHeavy Upright Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDumbbell Shrugs\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBarbell Shrugs \u003cp\u003e\u003c\/p\u003eTHE CHEST\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Muscles of the Chest\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTotal Chest Development\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTraining the Chest\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBeginning and Advanced Programs\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCompetition Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWeak Point Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003ePower Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003ePosing and Flexing\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Serratus Muscles\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTraining the Serratus\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eCHEST EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBarbell Flat Bench Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBarbell Incline Bench Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDumbbell Flat Bench Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eIncline Dumbbell Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDecline Dumbbell Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eParallel Dips\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDumbbell Flys\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eIncline Dumbbell\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFlys Standing Cable Crossovers\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Forward Cable Crossovers\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFlat Bench Cable Crossovers\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Flys\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStraight-Arm Pullovers\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eRope Pulls \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Cable Pulls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Pullovers\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eClose Grip Chins\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHanging Serratus Crunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHanging Dumbbell Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eTHE BACK\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Muscles of the Back\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTraining the Back\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Upper Back\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Lats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLower Lats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMiddle Back Thickness\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLower Back\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBack Muscle Functions\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDesigning a Back Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWeak Point Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStretching and Flexing\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eBACK EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWide-Grip Chins Behind the Neck\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWide-Grip Chins to the Front\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e(Optional) Close-Grip Chins\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLat Machine Pulldowns\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eClose-or Medium-Grip Pulldowns\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Over Barbell Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Over Dumbbell Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eT-Bar Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Dumbbell Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Cable Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Cable Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Cable Rows (Optional)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Rows\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Arm Pullovers with Barbell\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Pullovers\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDeadlifts\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eGood Mornings\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHyperextentions\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eTHE ARMS\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003eThe Muscles of the Arms \n\u003cp\u003e\u003c\/p\u003eTraining the Arms \n\u003cp\u003e\u003c\/p\u003eDeveloping Perfect Arms \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eBICEPS TRAINING\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003eCheat Curls \n\u003cp\u003e\u003c\/p\u003eBeginning Program \n\u003cp\u003e\u003c\/p\u003eAdvanced Program \n\u003cp\u003e\u003c\/p\u003eCompetition Program \n\u003cp\u003e\u003c\/p\u003eWeak Point Training \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eTRICEPS TRAINING\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003eBeginning and Advanced Programs \n\u003cp\u003e\u003c\/p\u003eCompetition Program \n\u003cp\u003e\u003c\/p\u003eWeak Point Training \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eFOREARM TRAINING\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003eBeginning Program \n\u003cp\u003e\u003c\/p\u003eAdvanced Program \n\u003cp\u003e\u003c\/p\u003eCompetition Program \n\u003cp\u003e\u003c\/p\u003ePosing the Forearms \n\u003cp\u003e\u003c\/p\u003eWeak Point Training \n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eARM EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStanding Barbell Curls \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eArm Blaster Curls (Optional)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCheat Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003ePreacher Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003e3-Part Curls (21s)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eIncline Dumbbell Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Dumbbell Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHammer Curls (Optional)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAlternate Dumbbell Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eConcentration Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLying Dumbbell Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTwo-Hand Cable Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCable Curls with Preacher Bench (Optional)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Preacher Bench Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBiceps Machines\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTriceps Cable Pressdowns (or Lat Machine Pressdowns) \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Cable\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Pressdowns\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Triceps Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStanding Triceps Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLying Triceps Extensions\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLying Dumbbell Extensions\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLying Cross Face\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTriceps Extensions (Optional)\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDumbbell Kickbacks\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Triceps Extensions\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDips\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDips Behind Back\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFixed Bar Triceps Extensions\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBarbell Wrist Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDumbbell One-Arm Wrist Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBehind-the-Back-Wrist Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Wrist Curls with Barbell\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Wrist Curls with Dumbbells\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Barbell Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Preacher Bench Barbell Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Curls Machine\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Arm Cable Reverse Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eTHE THIGHS\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Muscles of the Upper Leg\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Importance of Thigh Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Demands of Leg Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBuilding the Quadriceps\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Hamstrings\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBeginning and Advanced Programs\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCompetition Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFlexing and Stretching\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWeak Point Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eLEG EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSquats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHeavy Squats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHalf Squats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Squats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFront Squats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSissy Squats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLeg Presses\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLeg Press Variations\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBack Squats\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLunges\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLeg Extensions\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLeg Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStanding Leg Curls\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStraight-Leg Deadlifts\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eTHE CALVES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Muscles of the Calf\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTraining the Calves\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStretching the Calves\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBeginning Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAdvanced and Competition Programs\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWeak Point Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003ePosing the Calves\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eCALF EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eStanding Calf Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCalf Raises on Leg Press Machine\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Calf Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eDonkey Calf Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOne-Leg Calf Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse Calf Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eTHE ABDOMEN\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eThe Muscles of the Abdomen\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTraining the Abdominals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSpot Reduction\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAb-Specific Exercises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAll Kinds of Crunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eOblique Exercises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSerratus and Intercostals\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBeginning Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAdvanced Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCompetition Program\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eWeak Point Training\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cbr\u003e\n\u003cli\u003eABDOMINAL EXERCISES\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eRoman Chairs\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCrunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTwisting Crunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eReverse\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCrunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHanging Reverse Crunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eVertical Bench Crunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eCable Crunches \u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eMachine Crunches\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Leg Tucks\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSeated Twist\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eLeg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFlat Bench Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Knee Flat Bench Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Knee Incline Board Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Knee Vertical Bench Leg Raise\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eHanging Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eTwisting Hanging Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eAdditional Leg-Raise Exercises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eSide Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBent-Knee Side Leg Raises\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eFront Kicks\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eBench Kickbacks\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eRear Leg Scissors\u003cbr\u003e\n\u003c\/li\u003e\n\u003cli\u003eVacuums\u003cbr\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eBOOK FOUR COMPETITION\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 1 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003ePOSING\n\u003cp\u003e\u003c\/p\u003eThe History of Posing \n\u003cp\u003e\u003c\/p\u003eThe Art of Posing \n\u003cp\u003e\u003c\/p\u003eLearning by Observing \n\u003cp\u003e\u003c\/p\u003eHow IFBB Contests Are Conducted \n\u003cp\u003e\u003c\/p\u003eScoring \n\u003cp\u003e\u003c\/p\u003eNPC Contests \n\u003cp\u003e\u003c\/p\u003eOverall Winners \n\u003cp\u003e\u003c\/p\u003eEndurance \n\u003cp\u003e\u003c\/p\u003ePracticing Posing \n\u003cp\u003e\u003c\/p\u003ePracticing for Round One \n\u003cp\u003e\u003c\/p\u003ePracticing for Round Two \n\u003cp\u003e\u003c\/p\u003ePersonalizing Your Poses \n\u003cp\u003e\u003c\/p\u003ePracticing for Round Three \n\u003cp\u003e\u003c\/p\u003eThe Way judging Used to Be \n\u003cp\u003e\u003c\/p\u003eChoosing Posing Music (For Round Three) \n\u003cp\u003e\u003c\/p\u003eThe Boredom Factor \n\u003cp\u003e\u003c\/p\u003ePracticing for Round Four \n\u003cp\u003e\u003c\/p\u003eCommon Posing Mistakes \n\u003cp\u003e\u003c\/p\u003eControlling Your Emotions \n\u003cp\u003e\u003c\/p\u003ePosing as Exercise \n\u003cp\u003e\u003c\/p\u003ePosing for Photographs \n\u003cp\u003e\u003c\/p\u003e\n\u003ci\u003eCHAPTER 2 \u003c\/i\u003e\u003cp\u003e\u003c\/p\u003eTOTAL PREPARATION\n\u003cp\u003e\u003c\/p\u003ePosing Trunks \n\u003cp\u003e\u003c\/p\u003eTanning \n\u003cp\u003e\u003c\/p\u003eTanning Parlors and Sunlamps \n\u003cp\u003e\u003c\/p\u003eArtificial Tans \n\u003cp\u003e\u003c\/p\u003ePosing Oil \n\u003cp\u003e\u003c\/p\u003eHairstyle \n\u003cp\u003e\u003c\/p\u003eBody Hair \n\u003cp\u003e\u003c\/p\u003eDressing for Success \n\u003cp\u003e\u003c\/p\u003eFinishing Touches \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 3 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eCOMPETITION STRATEGY AND TACTICS\n\u003cp\u003e\u003c\/p\u003eThe Role of Experience \n\u003cp\u003e\u003c\/p\u003eHow Often to Compete \n\u003cp\u003e\u003c\/p\u003eGetting Your Feet Wet \n\u003cp\u003e\u003c\/p\u003eAdvanced Competition \n\u003cp\u003e\u003c\/p\u003ePublicity \n\u003cp\u003e\u003c\/p\u003ePolitics and Public Relations \n\u003cp\u003e\u003c\/p\u003eLearning to Peak for Competition \n\u003cp\u003e\u003c\/p\u003eWater \n\u003cp\u003e\u003c\/p\u003eThe Day of the Contest \n\u003cp\u003e\u003c\/p\u003ePsychological Warfare \n\u003cp\u003e\u003c\/p\u003eRepresenting the Sport \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eBOOK FIVE HEALTH, NUTRITION, AND DIET\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 1 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eNUTRITION AND DIET\n\u003cp\u003e\u003c\/p\u003eThe Special Requirements of Bodybuilding \n\u003cp\u003e\u003c\/p\u003eThe Basic Nutrients \n\u003cp\u003e\u003c\/p\u003eProtein \n\u003cp\u003e\u003c\/p\u003eCarbohydrates \n\u003cp\u003e\u003c\/p\u003eDietary Fats \n\u003cp\u003e\u003c\/p\u003eWater \n\u003cp\u003e\u003c\/p\u003eVitamins \n\u003cp\u003e\u003c\/p\u003eMinerals \n\u003cp\u003e\u003c\/p\u003eThe Energy Content of Food \n\u003cp\u003e\u003c\/p\u003eMetabolic Rate \n\u003cp\u003e\u003c\/p\u003eExercise and Energy Expenditure \n\u003cp\u003e\u003c\/p\u003e\"False\" Energy \n\u003cp\u003e\u003c\/p\u003eNutritional Minimums \n\u003cp\u003e\u003c\/p\u003eBalanced Diet \n\u003cp\u003e\u003c\/p\u003eThe Importance of Glycogen \n\u003cp\u003e\u003c\/p\u003eKetosis \n\u003cp\u003e\u003c\/p\u003eEating and Training \n\u003cp\u003e\u003c\/p\u003eHow Often to Eat \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 2 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eWEIGHT CONTROL: GAINING MUSCLE, LOSING FAT\n\u003cp\u003e\u003c\/p\u003eBody Composition \n\u003cp\u003e\u003c\/p\u003eInfluences on Body Composition \n\u003cp\u003e\u003c\/p\u003eDiet and Body Types \n\u003cp\u003e\u003c\/p\u003eAge and Body Fat \n\u003cp\u003e\u003c\/p\u003eCalorie Consumption \n\u003cp\u003e\u003c\/p\u003eQuality of Diet \n\u003cp\u003e\u003c\/p\u003eCreating \"Demand\" \n\u003cp\u003e\u003c\/p\u003eHow Much Aerobics? \n\u003cp\u003e\u003c\/p\u003eEating to Gain Muscle \n\u003cp\u003e\u003c\/p\u003eMuscle-Gain Menu Plan \n\u003cp\u003e\u003c\/p\u003eHigh-Protein, High-Calorie Drinks \n\u003cp\u003e\u003c\/p\u003eLevel I \n\u003cp\u003e\u003c\/p\u003eLevel II \n\u003cp\u003e\u003c\/p\u003eLevel III \n\u003cp\u003e\u003c\/p\u003eHow to Lose Fat \n\u003cp\u003e\u003c\/p\u003eKetosis \n\u003cp\u003e\u003c\/p\u003eRecommended Protein Sources \n\u003cp\u003e\u003c\/p\u003eRecommended Carbohydrate Sources \n\u003cp\u003e\u003c\/p\u003eA Summary of Fat-Loss Diet Rules \n\u003cp\u003e\u003c\/p\u003eReading Labels \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 3 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eCONTEST DIET STRATEGIES\n\u003cp\u003e\u003c\/p\u003eGetting in Shape to Get in Shape \n\u003cp\u003e\u003c\/p\u003eWriting It All Down \n\u003cp\u003e\u003c\/p\u003eEating, Eating, and Eating \n\u003cp\u003e\u003c\/p\u003eDeprivation \n\u003cp\u003e\u003c\/p\u003eMetabolic Slowdown \n\u003cp\u003e\u003c\/p\u003eMeasuring Body Changes \n\u003cp\u003e\u003c\/p\u003eGetting Started: 12 Weeks Out \n\u003cp\u003e\u003c\/p\u003eTesting for Ketosis \n\u003cp\u003e\u003c\/p\u003eAvoiding Too Much Aerobics \n\u003cp\u003e\u003c\/p\u003eDrugs \n\u003cp\u003e\u003c\/p\u003eDrugs and Sports \n\u003cp\u003e\u003c\/p\u003eSide Effects of Steroid Use \n\u003cp\u003e\u003c\/p\u003eDiuretics \n\u003cp\u003e\u003c\/p\u003eGrowth Hormone \n\u003cp\u003e\u003c\/p\u003eDrug Testing and Bodybuilding \n\u003cp\u003e\u003c\/p\u003eSuper-Supplementation \n\u003cp\u003e\u003c\/p\u003eThe Last Week \n\u003cp\u003e\u003c\/p\u003e\"Depletion\" \n\u003cp\u003e\u003c\/p\u003eCarbing-Up \n\u003cp\u003e\u003c\/p\u003eLosing Water \n\u003cp\u003e\u003c\/p\u003eTraining, Posing, and Diet \n\u003cp\u003e\u003c\/p\u003eThe Night Before \n\u003cp\u003e\u003c\/p\u003eThe Morning of the Contest \n\u003cp\u003e\u003c\/p\u003eBetween Prejudging and the Night Show \n\u003cp\u003e\u003c\/p\u003eAfter the Contest \n\u003cp\u003e\u003c\/p\u003e\n\u003cb\u003eCHAPTER 4 \u003c\/b\u003e\u003cp\u003e\u003c\/p\u003eINJURIES AND HOW TO TREAT THEM\n\u003cp\u003e\u003c\/p\u003eTechnical Information \n\u003cp\u003e\u003c\/p\u003eMuscle and Tendon \n\u003cp\u003e\u003c\/p\u003eInitial Treatment \n\u003cp\u003e\u003c\/p\u003eSpasms and Cramps \n\u003cp\u003e\u003c\/p\u003eTendinitis \n\u003cp\u003e\u003c\/p\u003ePain \n\u003cp\u003e\u003c\/p\u003eTherapy \n\u003cp\u003e\u003c\/p\u003eInjury Prevention \n\u003cp\u003e\u003c\/p\u003eJoints and Ligaments \n\u003cp\u003e\u003c\/p\u003eInjuries to the Capsule and Ligaments \n\u003cp\u003e\u003c\/p\u003eTreatment \n\u003cp\u003e\u003c\/p\u003eJoint Dislocation \n\u003cp\u003e\u003c\/p\u003ePractical Information \n\u003cp\u003e\u003c\/p\u003eThe Calves \n\u003cp\u003e\u003c\/p\u003eThe Knee \n\u003cp\u003e\u003c\/p\u003eThe Upper Leg \n\u003cp\u003e\u003c\/p\u003eThe Groin \n\u003cp\u003e\u003c\/p\u003eLower Abdomen \n\u003cp\u003e\u003c\/p\u003eLower Back \n\u003cp\u003e\u003c\/p\u003eUpper Back \n\u003cp\u003e\u003c\/p\u003eThe Shoulders \n\u003cp\u003e\u003c\/p\u003eThe Pectorals \n\u003cp\u003e\u003c\/p\u003eThe Biceps \n\u003cp\u003e\u003c\/p\u003eThe Triceps \n\u003cp\u003e\u003c\/p\u003eThe Elbows \n\u003cp\u003e\u003c\/p\u003eThe Forearms \n\u003cp\u003e\u003c\/p\u003eTraining Around Injuries \n\u003cp\u003e\u003c\/p\u003eCold-Weather Training \n\u003cp\u003e\u003c\/p\u003eA Quick Summary \n\u003cp\u003e\u003c\/p\u003eMuscle Stiffness, Soreness, or Injury \n\u003cp\u003e\u003c\/p\u003ePain or Problems with Your Joints \n\u003cp\u003e\u003c\/p\u003ePumping Up Your Diet \n\u003cp\u003e\u003c\/p\u003eWhat to Watch Out For: Dehydration \n\u003cp\u003e\u003c\/p\u003eWhat's Going On with My Immune System? \n\u003cp\u003e\u003c\/p\u003eThe Final Touch \n\u003cp\u003e\u003c\/p\u003epard \n\u003ci\u003eIndex\u003c\/i\u003e\u003cbr\u003e\u003cbr\u003e\n\u003cstrong\u003eBiographical Note\u003c\/strong\u003e:\u003cbr\u003e\n\t\t\t\t\t\t\t\tArnold Schwarzenegger, born in Thal, Austria, in 1947, was Governer of California from 2003-2011. Before that, he had a long career starring in such films as the \n\u003ci\u003eTerminator \u003c\/i\u003eseries; \n\u003ci\u003eStay Hungry\u003c\/i\u003e, for which he won a Golden Globe; \n\u003ci\u003eTwins\u003c\/i\u003e; \n\u003ci\u003ePredator\u003c\/i\u003e; and \n\u003ci\u003eJunior\u003c\/i\u003e. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when publisher in 1977 and has never been out of print since. \n\u003ci\u003eThe New Modern Encyclopedia of Bodybuilding \u003c\/i\u003ehas sold more than half a million copies in the past decade. \n\u003ci\u003eTotal Recall \u003c\/i\u003eis his first public reflection on his time as Governor during what was perhaps California's most tumultous decade.\u003cbr\u003e\u003cbr\u003e\n\u003cstrong\u003ePublisher Marketing\u003c\/strong\u003e:\u003cbr\u003e\n\u003cb\u003eFrom 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.\"\u003c\/b\u003e\n\u003cp\u003e\u003c\/p\u003eInside, 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. \n\u003cbr\u003e Plus, all the features that have made this book a classic are here: \n\u003cp\u003e\u003c\/p\u003e-Arnold's tried-and-true tips for sculpting, strengthening, and defining each and every muscle to create the ultimate buff physique \n\u003cp\u003e\u003c\/p\u003e-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 \n\u003cp\u003e\u003c\/p\u003e-Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy \n\u003cp\u003e\u003c\/p\u003e-Expert advice on the prevention and treatment of sports-related injuries \n\u003cp\u003e\u003c\/p\u003e-Strategies and tactics for competitive bodybuilders from selecting poses to handling publicity \n\u003cp\u003e\u003c\/p\u003e-The fascinating history and growth of bodybuilding as a sport, with a photographic \"Bodybuilding Hall of Fame\" \n\u003cp\u003e\u003c\/p\u003e-And, of course, Arnold's individual brand of inspiration and motivation throughout \n\u003cp\u003e\u003c\/p\u003eCovering every level of expertise and experience, \n\u003ci\u003eThe New Encyclopedia of Modern Bodybuilding\u003c\/i\u003e 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.\u003cbr\u003e\u003cbr\u003e\n\n\u003cbr\u003e\n\u003cp\u003e\n\u003cstrong\u003eContributor Bio:\u003c\/strong\u003eSchwarzenegger, Arnold\u003cbr\u003e\n\t\t\t\t\t\t\t\tArnold Schwarzenegger, born in Thal, Austria, in 1947, was Governer of California from 2003-2011. Before that, he had a long career starring in such films as the \n\u003ci\u003eTerminator \u003c\/i\u003eseries; \n\u003ci\u003eStay Hungry\u003c\/i\u003e, for which he won a Golden Globe; \n\u003ci\u003eTwins\u003c\/i\u003e; \n\u003ci\u003ePredator\u003c\/i\u003e; and \n\u003ci\u003eJunior\u003c\/i\u003e. His first book, Arnold: The Education of a Bodybuilder, was a bestseller when publisher in 1977 and has never been out of print since. \n\u003ci\u003eThe New Modern Encyclopedia of Bodybuilding \u003c\/i\u003ehas sold more than half a million copies in the past decade. \n\u003ci\u003eTotal Recall \u003c\/i\u003eis his first public reflection on his time as Governor during what was perhaps California's most tumultous decade.\u003cbr\u003e\u003cbr\u003e\n\u003c\/p\u003e\n\u003cbr\u003e\n\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/table\u003e\u003cp\u003e\u003cb\u003eAuthor:\u003c\/b\u003e Schwarzenegger, Arnold\u003cbr\u003e\u003cb\u003ePublisher:\u003c\/b\u003e Simon \u0026amp; Schuster\u003cbr\u003e\u003cb\u003eBinding:\u003c\/b\u003e Paperback\u003cbr\u003e\u003cb\u003ePub Date:\u003c\/b\u003e November 05, 1999\u003cbr\u003e\u003cb\u003eBISAC:\u003c\/b\u003e Sports \u0026amp; Recreation|Bodybuilding \u0026amp; Weightlifting|Health \u0026amp; Fitness|Massage \u0026amp; Reflexology|Sports \u0026amp; Recreation|Reference|Sports \u0026amp; Recreation|Olympics \u0026amp; Paralympics\u003cbr\u003e\u003cb\u003eSubjects:\u003c\/b\u003e Bodybuilding|Exercise|Weight training\u003cbr\u003e\u003cb\u003eISBN:\u003c\/b\u003e 9780684857213\u003cbr\u003e\u003cb\u003eASIN:\u003c\/b\u003e B091J51BY8ISBN\u003cbr\u003e\u003cb\u003eSKU:\u003c\/b\u003e SP-9780684857213\u003c\/p\u003e","brand":"Simon \u0026 Schuster","offers":[{"title":"Default Title","offer_id":46999834984579,"sku":"SP-9780684857213","price":62.49,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0564\/6830\/8099\/files\/9780684857213_spiral.png?v=1776825883","url":"https:\/\/sebink.com\/products\/the-new-encyclopedia-of-modern-bodybuilding-the-bible-of-bodybuilding-fully-updated-and-revised-spiral-bound-arnold-schwarzenegger","provider":"Sebink","version":"1.0","type":"link"}