Encyclopedia of Bodybuilding: The Complete A-Z Book on Muscle Building

Description

Plenty of bodybuilding books were written in the 1980s, but the world has changed since then. How can a new bodybuilder achieve success with outdated information? This book is filled with the most up-to-date information available, offering tons of inspirational photos of the top bodybuilders of today. Encylcopedia of Bodybuilding teaches you how to: -Make the most of the genes you were born with -Shape your body to perfect proportions -Build major mass in the shortest time -Use food and supplements as tools to carve out a superior physique -Chisel out definition with diet and cardio -Develop a posing routine that make you a winner Plus, as a bonus: -Poster of a top bodybuilder's anatomy -Get the MuscleMag International MASS system of training! TITLE PAGE COPYRIGHT EPIGRAPH 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 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 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 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 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! 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 BOOK IX – THE BIG SEVEN Chapter 67 – The Barbell Row Chapter 68 – The Squat Chapter 69 – The Bench Press Chapter 70 – Barbell Curls Chapter 71 – The Deadlift Chapter 72 – Dips Chapter 73 – Chin-Ups BOOK X – THE M.A.S.S. SYSTEM OF TRAINING Chapter 74 – The M.A.S.S. System of Training – Phase I Chapter 75 – The M.A.S.S. System of Training – Phase II Chapter 76 – The M.A.S.S. System of Training – Phase III BOOK XI – TRAINING WITH THE SUPERSTARS Chapter 77 – Back Training Chapter 78 – Chest Training Chapter 79 – Shoulder Training Chapter 80 – Quad and Hamstring Training Chapter 81 – Calf Training Chapter 82 – Biceps and Triceps Training Chapter 83 – Forearm Training Chapter 84 – Abdominal Training Chapter 85 – Serratus, Lower Back and Neck Chapter 86 – Classic Routines of the Superstars BOOK XII – THE COMPLETE BODYBUILDER Chapter 87 – Tips for the Traveling Bodybuilder Chapter 88 – The Corporate Quickie Chapter 89 – PHA Training Chapter 90 – To the Heart of the Matter with Cardio Training Chapter 91 – Spin Classes Chapter 92 – Shaping Up at School Chapter 93 – Don’t Drag from Jet Lag Chapter 94 – Bodybuilding in the Golden Years BOOK XIII – BODYBUILDING SOCIOLOGY Chapter 95 – How You Fit In Chapter 96 – Can’t We All Just Get Along? BOOK XIV – HARDCORE GROWTH Chapter 97 – The Key to Anabolic Growth Chapter 98 – The Medicated Edge Chapter 99 – Anabolic Steroids Chapter 100 – Insulin Chapter 101 – Human Growth Hormone Chapter 102 – Synthol Chapter 103 – Thyroid Drugs Chapter 104 – Ephedrine Chapter 105 – Diuretics Chapter 106 – Acne APPENDIX I – QUESTIONS AND ANSWERS APPENDIX II – EXERCISE DESCRIPTIONS GLOSSARY