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with Bill Dobbins With more than 850 photographs and anatomical line infonnation on exercise ... PDF

746 Pages·2012·44.77 MB·English
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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 Introduction to Bodybuilding BOOK ONE: Evolution and History 30 CHAPTER 1 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 The ABC's of Bodybuilding 68 CHAPTER 2 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 The Training Experience 78 CHAPTER 3 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 94 Training at Home 96 Getting Started 98 CHAPTER 5 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 The Training Programs BOOK TWO: CHAPTER 1 The Basic. Training Principles 114 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 127 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 12 ------------------------------------------------------------------ Chapter 2 Leaming Your Body Type 138 Ectomorph Training 138 Mesomorph Training 140 Endomorph Training 140 Understanding Your Body Type 141 Body Composition Testing 145 The Basic Training Program 148 Chapter 3 Split System Training 149 The Basic Muscles 150 The Two-Level Program 151 Chapter 4 Advanced Training Principles 158 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 169 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 The Competition Training Program 185 Chapter 6 Building a Competition Physique 185 The Fear of Smallness 187 The Elements of Competition Training 188 Training for Maximum Muscularity 189 Competition Exercise Program 190 Applying the Shock Principle 194 Individualizing Competition Training 194 -------------------------------------------------------------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 Mind Over Matter: The Mind, the Most Powerful Tool 201 Chapter 7 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 242 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 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

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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 photog
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