Table Of Content

2 Copyright ©2008 Robert Kennedy Publishing All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. Published by Robert Kennedy Publishing 400 Matheson Blvd West Mississauga, ON L5R 3M1 Canada Visit us at www.emusclemag.com Encyclopedia of Bodybuilding Art Directors: Alex Waddell and Jason Branidis Editor: Wendy Morley Proofreader: Jacqui Hartley Library and Archives Canada Cataloguing in Publication Kennedy, Robert, 1938-2012 The encyclopedia of bodybuilding: the complete A-Z book on muscle building / Robert Kennedy. — 21st century ed. Includes index. ISBN 978-1-55210-130-8 1. Bodybuilding. I. Title. GV546.5.K454 2008 613.7‘13 C2008-904637-4 109876 Distributed in Canada by NBN (National Book Network) 67 Mowat Avenue, Suite 241 Toronto, ON M6K 3E3 Distributed in USA by NBN (National Book Network) 15200 NBN Way Blue Ridge Summit, PA 17214 Robert Kennedy Publishing Book Department Art Director: Gabriella Caruso Marques Managing Editor: Wendy Morley IMPORTANT The information in this book reflects the author’s experiences and opinions and is not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you. Ask for a physical stress test. 3 “No matter how genetically gifted you are, it is unrealistic to expect to look like the pros in our magazine within a few months’ time. Muscles like that take years of hard work and proper nutrition to develop.” – Editors of MuscleMag International 4 CONTENTS Table of Contents PREFACE INTRODUCTION BOOK I – LAYING THE GROUNDWORK Chapter 1 – The Sport of Bodybuilding Chapter 2 – Gym Safety and Etiquette Chapter 3 – Great Expectations Chapter 4 – All Shapes and Sizes Chapter 5 – Do You Have What It Takes? Chapter 6 – The Dos and Don’ts of DOMS Chapter 7 – Bodybuilding 101: Reps Chapter 8 – Bodybuilding 101: Sets Chapter 9 – Bodybuilding 101: Just How Heavy? Chapter 10 – It’s Time to Train Chapter 11 – When and How Often Chapter 12 – Tips to Keep You Focused and Motivated Chapter 13 – The Missed Workout Chapter 14 – Equipment: Yours Chapter 15 – Equipment: The Gym’s 5 BOOK II – THE BODY YOU’RE BUILDING Chapter 16 – Bodybuilding Biology Chapter 17 – The Pump Chapter 18 – Exercise and Adaptation Chapter 19 – The Cardiovascular System Chapter 20 – Skin – The First Line of Defense Chapter 21 – The Nervous System Chapter 22 – The Endocrine System 6 BOOK III – READY, SET, GO! Chapter 23 – The Warmup Chapter 24 – Record Keeping and Evaluation Chapter 25 – Stretch for Success and Injury Prevention Chapter 26 – Beginner Guidelines and Goals 7 BOOK IV – PRINCIPLES OF NUTRITION Chapter 27 – Nutrition 101: The Basic Food Groups Chapter 28 – The Nutrient Groups Chapter 29 – Cholesterol Chapter 30 – Digestion Chapter 31 – Nutrition 201 Chapter 32 – Nutrition 301 Chapter 33 – White Death – Avoiding the Insulin Spike Chapter 34 – The Importance of Breakfast Chapter 35 – Lunch Chapter 36 – Main Courses Chapter 37 – Snacks Chapter 38 – Supplements BOOK V – INTERMEDIATE-LEVEL CONCERNS Chapter 39 – Size or Shape? – The Chicken & Egg Dilemma Chapter 40 – Intermediate-Level Training Chapter 41 – Dumbell-Only Training Chapter 42 – Training Injuries – When Things Go Wrong Chapter 43 – Overtraining – Pushing Yourself Over The Limit Chapter 44 – Instinctive Training and Returning After a Layoff 8 BOOK VI – ADVANCED-LEVEL TRAINING Chapter 45 – Advanced Bodybuilding Chapter 46 – Sticking Points – How to Become Unstuck Chapter 47 – Shock it to Them Chapter 48 – Asymmetric Training Chapter 49 – Working the Lowers BOOK VII – BODYBUILDING – THE GREATEST OF SPORTS Chapter 50 – Go For It! 9 Chapter 51 – Your First Contest Chapter 52 – Step One – Which Contest to Choose? Chapter 53 – Step Two – Round by Round Chapter 54 – Step Three – Round Two Chapter 55 – Step Four – Round Three Chapter 56 – Step Five – The Posedown Chapter 57 – Pre-Contest Eating Chapter 58 – Looking Your Best Onstage Chapter 59 – Tanning and Oiling Chapter 60 – Hair Style Chapter 61 – The Brief on Briefs Chapter 62 – Showtime! Chapter 63 – Psychological Warfare BOOK VIII – EARNING A LIVING THROUGH BODYBUILDING Chapter 64 – Making a Living Through Bodybuilding Chapter 65 – Turn that Winning Body into Cash Chapter 66 – Contest Promotion 10