Encyclopedia of Bodybuilding

1154 Pages·2008·99.09 MB·English

by  Robert Kennedy

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