Arnold Schwarzenegger - The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised

Also by Arnold Schwarzenegger

Arnold: The Education of a Bodybuilder

Arnolds Bodybuilding for Men (with Bill Dobbins)

Also by Bill Dobbins

The Women: Photographs of the Top Female Bodybuilders

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SIMON & SCHUSTER PAPERBACKS

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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

646.7'5dc21

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)

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 PublicationsJim Chada, Lisa Clark, Eric Donald, Jeff Feliciano, Bill Geiger, and Peter McGoughfor all their hard work on the book.

To my parents,
Aurelia and Gustav,
and my family,
Maria, Katherine, Christina,
Patrick, and Christopher

CHAPTER 1
EVOLUTION AND HISTORY

CHAPTER 2
THE ABCS OF BODYBUILDING

CHAPTER 3
THE TRAINING EXPERIENCE

CHAPTER 4
THE GYM

CHAPTER 5
GETTING STARTED

CHAPTER 1
BASIC TRAINING PRINCIPLES

CHAPTER 2
LEARNING YOUR BODY TYPE

CHAPTER 3
THE BASIC TRAINING PROGRAM

CHAPTER 4
ADVANCED TRAINING PRINCIPLES

CHAPTER 5
BUILDING A QUALITY PHYSIQUE: THE ADVANCED TRAINING PROGRAM

CHAPTER 6
COMPETITION TRAINING PROGRAM

CHAPTER 7
MIND OVER MATTER: MIND, THE MOST POWERFUL TOOL

CHAPTER 1
POSING

CHAPTER 2
TOTAL PREPARATION

CHAPTER 3
COMPETITION STRATEGY AND TACTICS

CHAPTER 1
NUTRITION AND DIET

CHAPTER 2
WEIGHT CONTROL: GAINING MUSCLE, LOSING FAT

CHAPTER 3
CONTEST DIET STRATEGIES

CHAPTER 4
INJURIES AND HOW TO TREAT THEM

W ho would have thought that anyone could compile an encyclopedia on bodybuilding and resistance training, let alone one more than eight hundred pages long? After all, how much is there to say about hoisting heavy metal plates? Bodybuilding isnt, as they say, rocket science.

Well, many people take exactly that approach when they begin a bodybuilding program; I know because theyre easy to spot at the gym. Such individuals generally load excessively heavy weights on a bar, heave the iron with whatever form it takes to get the weight up (with an extra thrust from the lower back for good measure), and then let the bar come crashing down. Thats not bodybuilding! Strong on desire but short on smarts, these folks are either sidelined by an injury or often will give up quickly because they arent seeing any significant results from all the work theyre doing.

The truth is, it doesnt take a Ph.D. to learn the complexities of bodybuilding, but neither does it come as naturally as, say, riding a bike. Heck, the bodybuilding vocabulary is like a foreign language: pyramid training, gastrocnemius, negatives, periodization, instinctive training, spotting. Learning the many distinct elements of resistance training, from the hundreds of unique exercises and variations to understanding how to put together a results-producing workout, all take time and practice. To make progress at the fastest rate possible, youve simply got to know what youre doing.

If youre rich enough to afford $50 (or more) an hour for a personal trainer you might be able to get away with being a bodybuilding dumbbell. Or, for about the price of a single session, you can invest in this encyclopedia and reap a lifetime of gains thatll start with your very next workout.

Many people forget that I, like you, was once a beginner, and started building my body and my career standing in exactly the same position you are right now. If you find that difficult to believe, theres a selection of photos from my teenage years that will show how far I had to come, how much work I had to do. What made me stand apart from my peers, though, was a deep, deep desire to build muscle and the intense commitment to let nothing stop me. Along the way I made countless mistakes because the only guidebooks I had were a couple of Joe Weiders English-language muscle magazines, and I didnt even speak the language! The magazines inspired me to learn English so I could follow my early idol Reg Parks routine. Still, the magazine could teach me only some rudimentary concepts; everything else was done by trial and error.

Experience, however, is the best teacher as long as you learn from your mistakes. When I began, I trained biceps far more intently than I did triceps, a larger muscle group. I pretty much skipped ab training altogether because that eras conventional wisdom dictated that the abdominals received enough stimulation during many heavy compound movements. I put so little effort into calf training in those early years that when I finally came to America, I was forced to redouble my efforts. I even went so far as to cut off the pant legs on my training sweats so that my calves were constantly visible and under scrutinya constant reminder to me that my weaknesses deserved greater attention. Nor did we have many machines available; I never used a leg curl or leg extension during my first years as a bodybuilder. Most of all, though, I was handicapped by my lack of knowledge; my catalog of exercises to shape the total body consisted of just a few movements. Fortunately, with this book, you dont have to make the same mistakes I did.