Translator's Preface
Translator's Note
Acknowledgements
Author's Preface

Volume 1: 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
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 - The Gravity Problem
Machines—A Matter of Gravity
Shoes
Glovess
Straps Strapss
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

Volume 2 Training Programs
Chapter 1: Basic Training Principles
Individual Needs
Progressive Resistance
Number of repetitions 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
Side Bends
Forward Bends
Hamstring Stretches
Lunges
Feet Apart Seated Forward Bends
Inner Thigh Stretches
Quadriceps Stretches
Hurdler's Stretches
Spinal Twists
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 Muscle Groups
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 Principles
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
Muscle Inhibition
Maximizing Your Motivation
Breaking Barriers
How Bodybuilding Affects the Mind


Volume 3: 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
Geogeun Jeon 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 Bar 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
Hyperextensions
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-Biceps
Standing Barbell Curls
Arm Blaster Curls (Optional)
Cheat Curls
Preacher Curls
3-Part Curls (21s) 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 Preacher Bench (Optional)
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
Hack Squats
Lunges
Leg Extensions
Leg Curls L eg Curls
Standing Leg Curls
Straight-Leg Deadlifts
THE CALVES
The Muscles of the Calf
Training the Calves
Stretching the Calves
Beginning Programs
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 Twists
Bent-Over Twists
Leg Raises
Flat Bench Leg Raises
Bent-Knee Flat Bench Leg Raises
Bent-Knee Incline Board Leg Raises
Bent-Knee Vertical Bench Leg Raises
Hanging Leg Raises
Twisting Hanging Leg Raises
Additional Leg-Raise Exercises
Side Leg Raises
Bent-Knee Side Leg Raises
Front Kicks 559 Bench Kickbacks
Rear Leg Scissors 560 Vacuums

Volume 4 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
Athlete's Uniform 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
Enter the competition 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


Volume 5: 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
Factors Influencing Body Composition
Diet and Body Types
Age and Body Fat
Calorie Consumption
Quality of Diet
Creating "Demand"
How Much Aerobics Should I Do?
Eating to Gain Muscle
Muscle-Gain Menu Plan
Level I Level I
Level II Level II
Level III Level III
High-Protein, High-Calorie Drinks
Level I Level I
Level II Level II
Level III Level III
How to Lose Fat
Ketosis
Recommended Protein Sources
Recommended Carbohydrate Sources
A Summary of Fat-Lose 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"
Carving-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
Seo Hye-bu 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
Search alphabetically
Search in alphabetical order

"Trust me.
Whether you're a beginner looking for guidance or a top athlete seeking the secrets to victory, this bodybuilding encyclopedia will help you achieve more energy, power, and muscular builds.
You have already made up your mind.
And you have the willpower to put it into practice.
And now, you have the secrets, the techniques, and all the information you need to reach your ultimate potential." - Arnold Schwarzenegger
From elite bodybuilders to gymnasts, golfers to fitness gurus, anyone who lifts weights should have a copy of this book—a book that only Arnold Schwarzenegger could have written, earning it the reputation of "the bodybuilding bible."
In this book, Arnold covers the very latest advancements in weight training and bodybuilding competition, adding new sections on diet and nutrition, sports psychology, injury prevention and treatment, and training methods (each illustrated with detailed photos of the latest bodybuilding stars).
Additionally, this book is considered the greatest masterpiece in bodybuilding due to the following features:


- Arnold's own proven methods for sculpting, strengthening, and defining every muscle, one by one, to achieve a buffalo-like physique - The most effective strength training methods for each individual, whether you're an amateur athlete or a professional bodybuilder preparing for competition - Extensive information on supplements, health, and nutrition to help you build muscle, lose fat, and maintain optimal energy levels - Expert advice on preventing and treating sports-related injuries - Strategies and tactics for competitive bodybuilders, from choosing poses to managing their reputation - The fascinating history of bodybuilding, its growth as a sport, and the "Bodybuilding Hall of Fame" with photos - And of course, Arnold's own brand values ​​to inspire and motivate you throughout.

Encompassing expertise and experience at all levels, the Arnold Schwarzenegger Bodybuilding Encyclopedia will help you achieve your best, no matter who you are.
With his unique perspective as a seven-time Mr. Olympia winner and world-renowned movie star, Arnold shares his secrets to training and dedication, teaching you how to take control of your own body and realize your greatest potential.
Arnold Schwarzenegger holds the world's most titles in bodybuilding, including seven Mr. Olympia titles and three Mr. Universe titles.
He also achieved worldwide fame as a movie superstar.
He currently lives in Los Angeles with his wife Maria Shriver and their four children.
He was elected in a special election for the governor of California in 2003 and was re-elected in 2006, and is currently serving his second term.