with Bill Dobbins With more than 850 photographs and anatomical line drawings • Arnold's championship body part exercises • Complete infonnation on exercise programs, training principles, competition strategy, diet and nutrition • And a Bodybuilding Hall of Fame-in full color BY ARNOLD SCHWARZENEGGER WITH BILL DOBBINS SIMON AND SCHUSTER · NEW YORK For my mother. NOTE: Before starting any new exercise program, it is important that you con- sult your physician. This is a must if you have any serious medical conditions or if you are taking medication. Get your doctor's consent before you begin. ACKNOWLEDGMENTS I would like to express my great appreciation to all of the bodybuilders included in this book, who I think are the greatest bodybuilders in history, and whose cooperation helped to make this book a reality. Also, my gratitude to all the highly talented and hard-working pho- tographers whose photographs you will find on these pages. Special thanks to Susan Victor of Simon and Schuster for all of her good ideas; to Albert Busek for his unfailing support and encourage- ment; to Joe Weider for opening his archives to me and for providing valuable research material; to Franco Columbu, a true friend and great training partner; and to Jim Lorimer for consistently providing great advice. Last but not least, thanks to my assistants Anita Lerner, Ronda Col- umb and Lynn Marks for working with me on the book over the last few years. 10 Foreword 21 BOOK ONE: Introduction to Bodybuilding CHAPTER 1 Evolution and History 30 The Transition to Bodybuilding 38 Bodybuilding in the Forties and Fifties 40 Bodybuilding in the Sixties 44 Bodybuilding in the Seventies 51 Pumping Iron 61 Bodybuilding in the Eighties and Beyond 61 The Profession of Bodybuilding 62 The Evolution of Modem Training Techniques 64 The Future of Bodybuilding 66 CHAPTER 2 The ABC's of Bodybuilding 68 The Training Effect 68 The Bodybuilding Physique 69 How Bodybuilding Training Works 69 Bodybuilding and Sports 71 Bodybuilding and Flexibility 74 Bodybuilding and Aerobic Endurance 74 Bodybuilding and Fitness 76 CHAPTER 3 The Training Experience 78 The Pump 79 Training Intensi ty 80 Pain 81 Soreness 82 Setbacks 83 Coping with Adverse Conditions 84 Overtraining 85 Your Training Partner 85 Scheduling Training 92 CONTENTS --------------------------------------------------------------11 CHAPTER 4 The Gym Training at Home 96 CHAPTER 5 Getting Started Fast and Slow Developers 99 Free Weights versus Machines 101 Gear 102 Training Diary 106 Age and the Sport of Bodybuilding 108 Making the Transition 110 BOOK TWO: The Training Programs CHAPTER 1 The Basic. Training Principles Progressive Resistance 114 Overtraining and Recuperation 114 Full Range of Motion 115 The Quality of Contraction 116 "Cheating" 116 Warming Up 116 Sets 117 Reps 118 Choosing the Right Weight 119 Resting Between Sets 119 Breathing 120 Power Training 120 Heavy Days 124 Stretching 125 Stretching Exercises Side Bends 127 Forward Bends 128 Hamstring Stretches 129 Lunges 130 Feet Apart Seated Forward Bends 132 Inner Thigh Stretches 133 Quadriceps Stretches 134 Hurdler's Stretches 135 Spinal Twists 136 Hanging Stretches 137 94 98 114 127 12 ------------------------------------------------------------------ Chapter 2 Leaming Your Body Type Ectomorph Training 138 Mesomorph Training 140 Endomorph Training 140 Understanding Your Body Type 141 Body Composition Testing 145 Chapter 3 The Basic Training Program Split System Training 149 The Basic Muscles 150 The Two-Level Program 151 Chapter 4 Advanced Training Principles Increasing Training Intensity 158 Advanced Training Principles 159 Learning to Use Advanced Training Principles 168 Chapter 5 Building a Quality Physique: The Advanced Training Program When to Move On to Advanced Training 170 High-Set Training 171 Double-Split Training 172 The Two-Level Advanced Program 175 Going to the Limit 180 Varying Your Program 180 A Sample Alternate Workout 180 Weak Point Training 182 Training Weak Areas 184 Chapter 6 The Competition Training Program Building a Competition Physique 185 The Fear of Smallness 187 The Elements of Competition Training Training for Maximum Muscularity Competition Exercise Program 190 Applying the Shock Principle 194 Individualizing Competition Training 188 189 194 138 148 158 169 185 -------------------------------------------------------------13 Cardiovascular Demand 195 PHA Training 195 Muscle Separation 197 Muscularity and Definition: Analyzing Your Progress 198 Depending on Your Training Partner 199 Outdoor Training 199 Chapter 7 Mind Over Matter: The Mind, the Most Powerful Tool 201 The Power of the Mind 203 Training the Mind 204 How Bodybuilding Affects the Mind 211 BOOK THREE: Body Part Exercises The Shoulders 219 The Muscles of the Shoulders 219 Looking at the Shoulders 220 Training the Deltoids 228 Basic Training 229 Advanced Training 229 The Competition Program 230 Training the Trapezius Muscles 232 Weak Point Training 235 Shoulder Exercises Arnold Press 242 Press Behind the Neck 243 Dumbbell Presses 244 Military Press 245 Clean and Press 246 Machine Press 248 Push Press 249 Standing Lateral Raises 250 One-Arm Cross Cable Laterals 253 One-Arm Side Cable Laterals 255 Seated One-Arm Cross Cable Laterals 256 Reverse Overhead Dumbbell Laterals 257 Machine Laterals 257 Front Dumbbell Raises 258 Seated Bent-Over Dumbbell Laterals 260 Standing Bent-Over Dumbbell Laterals 261 Bent-Over Cable Laterals 263 Lying Side Laterals 264 242 Trapezius Exercises 265 Upright Rows 265 Heavy Upright Rows 266 Dumbbell Shrugs 267 Barbell Shrugs 268 The Chest 269 The Muscles of the Chest 269 Total Chest Development 269 14 Training the Chest 277 Beginning and Advanced Programs 278 Competition Program 281 Weak Point Training 282 Power Training 288 Posing and Flexing 289 The Serratus Muscles 292 Training the Serratus 293 Chest Exercises Barbell Flat Bench Presses 294 Barbell Incline Bench Presses 296 Dumbbell Flat Bench Presses 298 Incline Dumbbell Presses 299 Decline Dumbbell Presses 300 Parallel Dips 301 Machine Presses 302 Dumbbell Flys 303 Incline Dumbbell Flys 304 Standing Cable Flys 305 Bent- Forward Cable Crossovers 306 Flat Bench Cable Crossovers 307 Machine Flys 308 Straight-Arm Pullovers 309 Rope Pulls 310 One-Arm Cable Pulls 311 Pullovers 311 Machine Pullovers 312 Close-Grip Chins 312 Hanging Serratus Crunches 313 Hanging Dumbbell Rows 314 The Back The Muscles of the Back Training the Back 316 The Upper Back 317 The Lats 318 Lower Lats 320 Middle Back Thickness Lower Back 323 Back Muscle Functions Designing a Back Program 315 321 324 324 Weak Point Training 325 Stretching and Flexing 330 Back Exercises Wide-Grip Chins Behind the Neck 334 Wide-Grip Chins to the Front 336 Close-Grip Chins 337 Lat Machine Pulldowns 338 Close- or Medium-Grip Pu1ldowns 339 Bent-Over Barbell Rows 340 Bent-Over Dumbbell Rows 342 T-Bar Rows 343 One-Arm Dumbbell Rows 344 One-Arm Cable Rows 345 Seated Cable Rows 346 Machine Rows 347 Bent-Arm Pullovers with Barbell 348 Machine Pullovers 349 Deadlifts 350 Good Mornings 352 Hyperextensions 353 294 315 334 ____________________________________________________________ 15 The Arms 354 The Muscles of the Arm 354 Training the Arms 356 Developing Perfect Arms 362 Biceps Training 366 Cheat Curls 369 Beginning Program Advanced Program Competition Program Weak Point Training Triceps Training 370 370 371 372 Beginning and Advanced Programs Competition Program 384 Weak Point Training 385 Forearm Training Beginning Program Advanced Program Competition Program Posing the Forearms Weak Point Training Arm Exercises 389 390 391 391 394 380 Standing Barbell Curls 396 Arm Blaster Curls 399 Cheat Curls 400 Preacher Curls 401 Three-Part Curls 405 Incline Dumbbell Curls 407 Seated Dumbbell Curls 408 Hammer Curls 409 Alternate Dumbbell Curls 410 Concentration Curls 412 Lying Dumbbell Curls 413 Two-Hand Cable Curls 414 Cable Curls with Preacher Bench 415 Reverse Curls 416 Reverse Preacher Bench Curls 417 Machine Curls 417 Triceps Cable Pressdowns (or Lat Machine Pressdowns) 418 One-Arm Cable Reverse Pressdowns 422 Seated Triceps Presses 423 Standing Triceps Presses 424 Lying Triceps Extensions 425 Lying Dumbbell Extensions 428 Lying Cross Face Triceps Extensions 429 Dumbbell Kickbacks 430 Machine Triceps Extensions 431 One-Arm Triceps Extensions 432 Dips 434 Dips Behind Back 435 Fixed Bar Triceps Extensions 436 Barbell Wrist Curls 437 Dumbbell One-Arm Wrist Curls 438 Behind-the-Back Wrist Curls 439 Reverse Wrist Curls with Barbell 440 Reverse Barbell Wrist Curls with Preacher Bench 440 Reverse Wrist curls with Dumbbells 441 Reverse Barbell Curls 442 Reverse Preacher Bench Barbell Curls 443 Reverse Curls on a Machine 444 One-Arm Cable Reverse Curls 445 380 388 396 16 -------------------------------------------------------------- The Thighs 446 The Muscles of the Upper Leg 446 The Importance of Thigh Training 446 The Demands of Leg Training 449 Building the Quadriceps 451 The Leg Biceps 454 Beginning and Advanced Programs 456 Competition Program 456 Flexing and Stretching 459 Weak Point Training 461 Leg Exercises 464 Squats 464 Heavy Squats 466 Half Squats 466 Machine Squats 467 Front Squats 470 Sissy Squats 472 Leg Presses 473 Leg Press Variations 473 Hack Squats 474 Lunges 475 Leg Extensions 476 Leg Curls 477 Standing Leg Curls 478 Straight-Leg Deadlifts 479 The Calves 480 The Muscles of the Calf 480 Training the Calves 481 Stretching the Calves 484 Beginning Program 485 Advanced and Competition Programs 485 Weak Point Training 488 Posing the Calves 492 Calf Exercises 494 Standing Calf Raises 494 Calf Raises on Leg Press Machine 496 Seated Calf Raises 497 Donkey Calf Raises 498 One-Leg Calf Raises 499 Reverse Calf Raises 500 The Abdomen SO 1 The Muscles of the Abdomen 501 Training the Abdominals 502 IISpot" Reduction 506 Burning Calories for Definition 507 Beginning Program 508 Advanced Program 508 Competition Program 509 Weak Point Training 510 -----------------------------------------------------------------17 Abdominal Exercises Incline Board Sit-Ups 512 Twisting Sit-Ups 514 Sit-Ups on Floor 515 Knees-in-Air Sit-Ups 516 Twisting Knees-in-Air Sit- Ups 516 Roman Chair Sit-Ups 517 Three-Way Roman Chair Sit- Ups 518 Incline Board Leg Raises 519 Bent-Knee Incline Board Leg Raises 520 Flat Bench Leg Raises 521 Bent-Knee Flat Bench Leg Raises 522 Hanging Leg Raises 523 Bent-Knee Hanging Leg Raises 524 Vertical Bench Leg Raises 525 Bent-Knee Vertical Bench Leg Raises 526 Vertical Bench Alternate Leg Raises 526 Seated Leg Tucks 527 Leg Tucks on Floor 528 Alternate Knee Raises 529 Alternate Twisting Knee Raises 529 Crunches 530 Toe-Touch Crunches 531 Nautilus Machine Crunches 532 Seated Twists 533 Standing Bent-Over Twists 534 Side Bends 535 Side Leg Raises 536 Bent-Knee Side Leg Raises 537 Front Kicks 537 Bench Kickbacks 538 Rear Leg Scissors 539 Vacuum 540 BOOK FOUR: Competition CHAPTER 1 Posing Learning by Observing Posing Routine 546 545 Round One: Standing Relaxed 546 Round Two: Compulsory Poses 548 Round Three: Free Posing 552 Round Four: The Posedown 552 How Bodybuilding Is Scored 554 Olympia Judging Sheets 556 Practicing Posing 563 Choosing Posing Music Common Posing Mistakes Posing as Exercise 621 Posing for Photographs 608 619 625 CHAPTER 2 Total Preparation Posing Trunks 634 Tanning 637 Tanning Parlors and Sunlamps Selecting an Artificial Color Oiling the Body 641 Hair Style 641 Body Hair 643 Finishing Touches 643 639 640 CHAPTER 3 Competition Strategy and Tactics Getting Started 645 Advanced Competitions 646 512 544 634 644 18 ------------------------------------------------------------------ Publicity 648 Politics and Public Relations 651 Learning to Peak for Competition 652 The Day of the Contest 656 Psychological Warfare 662 BOOK FIVE: Health, Nutrition, Diet, and Drugs CHAPTER 1 Nutrition and Diet 668 The Special Requirements of Bodybuilding 669 The Basic Nutrients 669 Calories and Energy 676 Exercise and Energy Expenditure 677 Nutritional Minimums 678 The "Supersaturation" Theory 680 Balanced Diet 681 The "Protein-Sparing" Effect 682 The Importance of Glycogen 683 Ketosis 683 Eating and Training 684 CHAPTER 2 How to Gain or Lose Weight 686 How to Gain Weight 686 Weight-Gain Menu Plan 687 High-Protein, High-Calorie Drinks 689 How to Lose Weight 691 CHAPTER 3 Contest Dieting 695 The Basics of Contest Dieting 696 Calorie Counting 697 Ketone/Carbohydrate Balance 698 Glycogen Replenishment 699 Losing Water 700 Establishing Your Timetable 701