Foreword | p. xxi |
Introduction to Bodybuilding | |
Evolution and History | p. 3 |
The Transition to Bodybuilding | p. 11 |
Bodybuilding in the Forties and Fifties | p. 13 |
Bodybuilding in the Sixties | p. 17 |
Bodybuilding in the Seventies | p. 24 |
Pumping Iron | p. 34 |
Bodybuilding in the Eighties and Nineties | p. 34 |
The Explosive Growth of Bodybuilding | p. 36 |
The Arnold Classic Weekend | p. 39 |
The Profession of Bodybuilding | p. 39 |
Joe Weider | p. 40 |
The Evolution of Modern Training | p. 42 |
The Future of Bodybuilding | p. 43 |
Women's Bodybuilding | p. 45 |
The ABCs of Bodybuilding | p. 47 |
Sport vs. Exercise System | p. 47 |
Progressive-Resistance Training | p. 48 |
Weightlifting, Resistance Training, and Bodybuilding | p. 49 |
Aerobics and Muscular Definition | p. 56 |
Bodybuilding for Athletes | p. 57 |
The Training Experience | p. 66 |
What You Think Is What You Get | p. 66 |
Training for Women | p. 82 |
The Gym | p. 84 |
The Gym Explosion | p. 84 |
What to Look for in a Gym | p. 85 |
Environment and Atmosphere | p. 85 |
Who Else Is Training in the Gym? | p. 87 |
You Don't Have to Train in Los Angeles | p. 88 |
Gyms for Noncompetitors | p. 89 |
Training at Home | p. 89 |
Getting Started | p. 92 |
Fast and Slow Developers | p. 95 |
Free Weights vs. Machines--A Matter of Gravity | p. 97 |
Shoes | p. 99 |
Gloves | p. 99 |
Straps | p. 99 |
Belts | p. 101 |
Wraps | p. 101 |
Head Straps | p. 101 |
Gravity Boots | p. 102 |
Rubber Suits | p. 102 |
Training Diary | p. 103 |
Bodybuilding and the Very Young | p. 104 |
Starting Late | p. 105 |
Bodybuilding and the Elderly | p. 105 |
Marking the Transition | p. 106 |
Competition | p. 107 |
Training Programs | |
Basic Training Principles | p. 135 |
Individual Needs | p. 136 |
Progressive Resistance | p. 136 |
Reps | p. 137 |
Training to Failure | p. 137 |
Sets | p. 139 |
Full Range of Motion | p. 140 |
The Quality of Contraction | p. 140 |
Warming Up | p. 141 |
Power Training | p. 142 |
Heavy Days | p. 146 |
Overtraining and Recuperation | p. 147 |
Resting Between Sets | p. 148 |
Breathing | p. 148 |
Stretching | p. 149 |
Stretching Exercises | p. 151 |
Learning Your Body Type | p. 162 |
Understanding Your Body Type | p. 164 |
Metabolism and Muscle-Building | p. 169 |
Ectomorph Training | p. 169 |
Mesomorph Training | p. 170 |
Endomorph Training | p. 170 |
Body Composition Testing | p. 171 |
The Basic Training Program | p. 173 |
Split System Training | p. 174 |
The Basic Muscles | p. 175 |
Organizing Your Training | p. 176 |
Rest and Recuperation | p. 176 |
When to Train | p. 179 |
Level I Exercise Program | p. 180 |
Level II Exercise Program | p. 182 |
Advanced Training Principles | p. 187 |
Increasing Training Intensity | p. 187 |
Intensity Techniques | p. 188 |
Power-Training Principle | p. 191 |
Learning to Use Advanced Training Principles | p. 199 |
Building a Quality Physique: The Advanced Training Program | p. 200 |
When to Move on to Advanced Training | p. 202 |
"High-Set" Training | p. 202 |
Double-Split Training | p. 203 |
Advanced Training Program | p. 205 |
The Two-Level Advanced Program | p. 205 |
Level I Exercise Program | p. 206 |
Level II Exercise Program | p. 208 |
Going to the Limit | p. 209 |
Varying Your Program | p. 210 |
Weak Point Training | p. 212 |
Training Weak Areas | p. 213 |
Competition Training Program | p. 215 |
Building a Competition Physique | p. 215 |
The Fear of Smallness | p. 218 |
The Elements of Competition Training | p. 219 |
Depending on Your Training Partner | p. 219 |
Training Volume | p. 220 |
Choosing Exercises | p. 220 |
The Training Split | p. 221 |
Competition Exercise Program | p. 222 |
Individualizing the Training Program | p. 224 |
Muscle Separation | p. 224 |
Muscularity and Definition: Analyzing Your Progress | p. 225 |
Outdoor Training | p. 227 |
Mind Over Matter: Mind, the Most Powerful Tool | p. 229 |
Big Goals and Little Goals | p. 233 |
Learning from Failure | p. 233 |
Muscular Inhibition | p. 240 |
Maximizing Your Motivation | p. 241 |
Breaking Barriers | p. 242 |
How Bodybuilding Affects the Mind | p. 243 |
Body Part Exercises | |
The Shoulders | p. 250 |
The Muscles of the Shoulders | p. 250 |
Looking at the Shoulders | p. 251 |
Training the Deltoids | p. 259 |
Basic Training | p. 259 |
Advanced Training | p. 260 |
The Competition Program | p. 260 |
Training the Trapezius Muscles | p. 262 |
Weak Point Training | p. 265 |
Shoulder Exercises | p. 272 |
Trapezius Exercises | p. 295 |
The Chest | p. 299 |
The Muscles of the Chest | p. 299 |
Total Chest Development | p. 299 |
Training the Chest | p. 307 |
Beginning and Advanced Programs | p. 308 |
Competition Program | p. 311 |
Weak Point Training | p. 312 |
Power Training | p. 318 |
Posing and Flexing | p. 319 |
The Serratus Muscles | p. 322 |
Training the Serratus | p. 323 |
Chest Exercises | p. 324 |
The Back | p. 345 |
The Muscles of the Back | p. 345 |
Training the Back | p. 346 |
The Upper Back | p. 347 |
The Lats | p. 348 |
Lower Lats | p. 350 |
Middle Back Thickness | p. 351 |
Lower Back | p. 353 |
Back Muscle Functions | p. 354 |
Designing a Back Program | p. 354 |
Weak Point Training | p. 355 |
Stretching and Flexing | p. 360 |
Back Exercises | p. 364 |
The Arms | p. 384 |
The Muscles of the Arms | p. 384 |
Training the Arms | p. 386 |
Developing Perfect Arms | p. 392 |
Biceps Training | p. 396 |
Cheat Curls | p. 399 |
Beginning Program | p. 400 |
Advanced Program | p. 400 |
Competition Program | p. 401 |
Weak Point Training | p. 402 |
Triceps Training | p. 410 |
Beginning and Advanced Programs | p. 410 |
Competition Program | p. 414 |
Weak Point Training | p. 415 |
Forearm Training | p. 418 |
Beginning Program | p. 419 |
Advanced Program | p. 420 |
Competition Program | p. 421 |
Posing the Forearms | p. 421 |
Weak Point Training | p. 424 |
Arm Exercises | p. 426 |
The Thighs | p. 478 |
The Muscles of the Upper Leg | p. 478 |
The Importance of Thigh Training | p. 478 |
The Demands of Leg Training | p. 481 |
Building the Quadriceps | p. 483 |
The Hamstrings | p. 487 |
Beginning and Advanced Programs | p. 489 |
Competition Program | p. 489 |
Flexing and Stretching | p. 493 |
Weak Point Training | p. 493 |
Leg Exercises | p. 497 |
The Calves | p. 512 |
The Muscles of the Calf | p. 512 |
Training the Calves | p. 513 |
Stretching the Calves | p. 515 |
Beginning Program | p. 516 |
Advanced and Competition Programs | p. 516 |
Weak Point Training | p. 519 |
Posing the Calves | p. 524 |
Calf Exercises | p. 526 |
The Abdomen | p. 533 |
The Muscles of the Abdomen | p. 533 |
Training the Abdominals | p. 535 |
Spot Reduction | p. 538 |
Ab-Specific Exercises | p. 539 |
All Kinds of Crunches | p. 539 |
Oblique Exercises | p. 540 |
Serratus and Intercostals | p. 540 |
Beginning Program | p. 540 |
Advanced Program | p. 541 |
Competition Program | p. 541 |
Weak Point Training | p. 542 |
Abdominal Exercises | p. 544 |
Competition | |
Posing | p. 565 |
The History of Posing | p. 567 |
The Art of Posing | p. 568 |
Learning by Observing | p. 569 |
How IFBB Contests Are Conducted | p. 572 |
Scoring | p. 582 |
NPC Contests | p. 582 |
Overall Winners | p. 589 |
Endurance | p. 589 |
Practicing Posing | p. 589 |
Practicing for Round One | p. 597 |
Practicing for Round Two | p. 598 |
Personalizing Your Poses | p. 607 |
Practicing for Round Three | p. 607 |
The Way Judging Used to Be | p. 633 |
Choosing Posing Music (For Round Three) | p. 633 |
The Boredom Factor | p. 636 |
Practicing for Round Four | p. 636 |
Common Posing Mistakes | p. 645 |
Controlling Your Emotions | p. 647 |
Posing as Exercise | p. 647 |
Posing for Photographs | p. 651 |
Total Preparation | p. 660 |
Posing Trunks | p. 661 |
Tanning | p. 664 |
Tanning Parlors and Sunlamps | p. 665 |
Artificial Tans | p. 667 |
Posing Oil | p. 668 |
Hairstyle | p. 669 |
Body Hair | p. 671 |
Dressing for Success | p. 672 |
Finishing Touches | p. 672 |
Competition Strategy and Tactics | p. 674 |
The Role of Experience | p. 676 |
How Often to Compete | p. 677 |
Getting Your Feet Wet | p. 677 |
Advanced Competition | p. 678 |
Publicity | p. 681 |
Politics and Public Relations | p. 683 |
Learning to Peak for Competition | p. 685 |
Water | p. 688 |
The Day of the Contest | p. 690 |
Psychological Warfare | p. 695 |
Representing the Sport | p. 698 |
Health, Nutrition, And Diet | |
Nutrition and Diet | p. 703 |
The Special Requirements of Bodybuilding | p. 705 |
The Basic Nutrients | p. 705 |
Protein | p. 706 |
Carbohydrates | p. 710 |
Dietary Fats | p. 712 |
Water | p. 714 |
Vitamins | p. 715 |
Minerals | p. 720 |
The Energy Content of Food | p. 722 |
Metabolic Rate | p. 723 |
Exercise and Energy Expenditure | p. 723 |
"False" Energy | p. 724 |
Nutritional Minimums | p. 725 |
Balanced Diet | p. 727 |
The Importance of Glycogen | p. 728 |
Ketosis | p. 728 |
Eating and Training | p. 729 |
How Often to Eat | p. 730 |
Weight Control: Gaining Muscle, Losing Fat | p. 731 |
Body Composition | p. 731 |
Influences on Body Composition | p. 732 |
Diet and Body Types | p. 733 |
Age and Body Fat | p. 733 |
Calorie Consumption | p. 734 |
Quality of Diet | p. 734 |
Creating "Demand" | p. 735 |
How Much Aerobics? | p. 735 |
Eating to Gain Muscle | p. 736 |
Muscle-Gain Menu Plan | p. 737 |
High-Protein, High-Calorie Drinks | p. 740 |
Level I | p. 741 |
Level II | p. 742 |
Level III | p. 742 |
How to Lose Fat | p. 743 |
Ketosis | p. 744 |
Recommended Protein Sources | p. 744 |
Recommended Carbohydrate Sources | p. 745 |
A Summary of Fat-Loss Diet Rules | p. 746 |
Reading Labels | p. 746 |
Contest Diet Strategies | p. 748 |
Getting in Shape to Get in Shape | p. 749 |
Writing It All Down | p. 750 |
Eating, Eating, and Eating | p. 751 |
Deprivation | p. 751 |
Metabolic Slowdown | p. 752 |
Measuring Body Changes | p. 752 |
Getting Started: 12 Weeks Out | p. 753 |
Testing for Ketosis | p. 754 |
Avoiding Too Much Aerobics | p. 754 |
Drugs | p. 755 |
Drugs and Sports | p. 756 |
Side Effects of Steroid Use | p. 758 |
Diuretics | p. 759 |
Growth Hormone | p. 760 |
Drug Testing and Bodybuilding | p. 760 |
Super-Supplementation | p. 761 |
The Last Week | p. 767 |
"Depletion" | p. 767 |
Carbing-Up | p. 768 |
Losing Water | p. 768 |
Training, Posing, and Diet | p. 771 |
The Night Before | p. 771 |
The Morning of the Contest | p. 772 |
Between Prejudging and the Night Show | p. 772 |
After the Contest | p. 773 |
Injuries and How to Treat Them | p. 774 |
Technical Information | p. 775 |
Muscle and Tendon | p. 775 |
Joints and Ligaments | p. 779 |
Practical Information | p. 781 |
The Calves | p. 781 |
The Knee | p. 782 |
The Upper Leg | p. 783 |
The Groin | p. 783 |
Lower Abdomen | p. 783 |
Lower Back | p. 784 |
Upper Back | p. 784 |
The Shoulders | p. 785 |
The Pectorals | p. 785 |
The Biceps | p. 786 |
The Triceps | p. 786 |
The Elbows | p. 786 |
The Forearms | p. 787 |
Training Around Injuries | p. 787 |
Cold-Weather Training | p. 788 |
A Quick Summary | p. 788 |
Muscle Stiffness, Soreness, or Injury | p. 789 |
Pain or Problems with Your Joints | p. 789 |
Pumping Up Your Diet | p. 790 |
What to Watch Out For: Dehydration | p. 790 |
What's Going On with My Immune System? | p. 790 |
The Final Touch | p. 790 |
Index | p. 791 |
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