Also by Arnold Schwarzenegger Arnold: The Education of a Bodybuilder Arnold’s Bodybuilding for Men (with Bill Dobbins) Also by Bill Dobbins The Women: Photographs of the Top Female Bodybuilders Thank you for purchasing this Simon & Schuster eBook. Sign up for our newsletter and receive special offers, access to bonus content, and info on the latest new releases and other great eBooks from Simon & Schuster. or visit us online to sign up at eBookNews.SimonandSchuster.com SIMON & SCHUSTER PAPERBACKS Rockefeller Center 1230 Avenue of the Americas New York, NY 10020 www.SimonandSchuster.com Copyright © 1985, 1998 by Arnold Schwarzenegger All rights reserved, including the right of reproduction in whole or in part in any form. SIMON & SCHUSTER PAPERBACKS and colophon are registered trademarks of Simon & Schuster, Inc. Designed by Pagesetters, Inc. The Library of Congress has cataloged the hardcover edition as follows: Schwarzenegger, Arnold. The new encyclopedia of modern bodybuilding / Arnold Schwarzenegger with Bill Dobbins. p. cm. Rev. ed. of: Encyclopedia of modern bodybuilding, c1985. Includes index. 1. Bodybuilding. 2. Exercise. 3. Weight training. I. Dobbins, Bill, date. II. Schwarzenegger, Arnold. Encyclopedia of modern bodybuilding. III. Title. GV546.5.S383 1998 646.7'5—dc21 98-44469 CIP ISBN-13: 978-0-684-84374-2 ISBN-10: 0-684-84374-9 ISBN-13: 978-0-684-85721-3 (Pbk.) ISBN-10: 0-684-85721-9 (Pbk.) ISBN-13: 978-1-4516-9713-1 (ebook) ACKNOWLEDGMENTS I would like to express my great appreciation to all of the bodybuilders 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 hardworking photographers whose photographs you will find in these pages. Special thanks to the folks at Simon & Schuster for all their hard work on the new edition; Albert Busek for his unfailing support and encourgement; to Joe Weider for opening his archives to me and providing valuable research material; to Franco Columbu, a true friend and great training partner; to Jim Lorimer for consistently providing great advice; and to Jerzy W. Meduski, M.D., Ph.D., for his nutritional advice. Thanks to Ronda Columb, Lynn Marks, David Beck, and my assistant Beth Eckstein. And last but not least, thanks to all the people at Weider Publications—Jim Chada, Lisa Clark, Eric Donald, Jeff Feliciano, Bill Geiger, and Peter McGough—for all their hard work on the book. To my parents, Aurelia and Gustav, and my family, Maria, Katherine, Christina, Patrick, and Christopher CONTENTS Foreword BOOK ONE: 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 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—A Matter of Gravity Shoes Gloves Straps 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 BOOK TWO: TRAINING PROGRAMS CHAPTER 1 BASIC TRAINING PRINCIPLES Individual Needs Progressive Resistance 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 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