Table Of Contentwith 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
BOOK ONE:
Introduction to Bodybuilding
CHAPTER 1 Evolution and History
30
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
CHAPTER 2 The ABC's of Bodybuilding
68
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
CHAPTER 3 The Training Experience
78
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
Training at Home
96
CHAPTER 5 Getting Started
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
BOOK TWO:
The Training Programs
CHAPTER 1 The Basic. Training Principles
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
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
94
98
114
127
12 ------------------------------------------------------------------
Chapter 2 Leaming Your Body Type
Ectomorph Training
138
Mesomorph Training
140
Endomorph Training
140
Understanding Your Body Type
141
Body Composition Testing
145
Chapter 3 The Basic Training Program
Split System Training
149
The Basic Muscles
150
The Two-Level Program
151
Chapter 4 Advanced Training Principles
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
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
Chapter 6 The Competition Training Program
Building a Competition Physique
185
The Fear of Smallness
187
The Elements of Competition Training
Training for Maximum Muscularity
Competition Exercise Program
190
Applying the Shock Principle
194
Individualizing Competition Training
188
189
194
138
148
158
169
185
-------------------------------------------------------------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
Chapter 7 Mind Over Matter: The Mind, the Most Powerful Tool
201
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
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
242
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
14
Training the Chest
277
Beginning and Advanced Programs
278
Competition Program
281
Weak Point Training
282
Power Training
288
Posing and Flexing
289
The Serratus Muscles
292
Training the Serratus
293
Chest Exercises
Barbell Flat Bench Presses 294
Barbell Incline Bench Presses 296
Dumbbell
Flat Bench Presses 298
Incline Dumbbell Presses 299
Decline Dumbbell
Presses 300
Parallel Dips 301
Machine Presses 302
Dumbbell
Flys 303
Incline Dumbbell Flys 304
Standing Cable Flys 305
Bent-
Forward Cable Crossovers 306
Flat Bench Cable Crossovers 307
Machine
Flys 308
Straight-Arm Pullovers 309
Rope Pulls 310
One-Arm Cable
Pulls 311
Pullovers 311
Machine Pullovers 312
Close-Grip
Chins 312
Hanging Serratus Crunches 313
Hanging Dumbbell Rows 314
The Back
The Muscles of the Back
Training the Back
316
The Upper Back
317
The Lats
318
Lower Lats
320
Middle Back Thickness
Lower Back
323
Back Muscle Functions
Designing a Back Program
315
321
324
324
Weak Point Training
325
Stretching and Flexing
330
Back Exercises
Wide-Grip Chins Behind the Neck 334
Wide-Grip Chins to the
Front 336
Close-Grip Chins 337
Lat Machine Pulldowns 338
Close- or
Medium-Grip Pu1ldowns 339
Bent-Over Barbell Rows 340
Bent-Over
Dumbbell Rows 342
T-Bar Rows 343
One-Arm Dumbbell
Rows 344
One-Arm Cable Rows 345
Seated Cable Rows 346
Machine
Rows 347
Bent-Arm Pullovers with Barbell 348
Machine
Pullovers 349
Deadlifts 350
Good Mornings 352
Hyperextensions 353
294
315
334
____________________________________________________________ 15
The Arms
354
The Muscles of the Arm
354
Training the Arms
356
Developing Perfect Arms
362
Biceps Training
366
Cheat Curls
369
Beginning Program
Advanced Program
Competition Program
Weak Point Training
Triceps Training
370
370
371
372
Beginning and Advanced Programs
Competition Program
384
Weak Point Training
385
Forearm Training
Beginning Program
Advanced Program
Competition Program
Posing the Forearms
Weak Point Training
Arm Exercises
389
390
391
391
394
380
Standing Barbell Curls 396
Arm Blaster Curls 399
Cheat
Curls 400
Preacher Curls 401
Three-Part Curls 405
Incline Dumbbell
Curls 407
Seated Dumbbell Curls 408
Hammer Curls 409
Alternate
Dumbbell Curls 410
Concentration Curls 412
Lying Dumbbell
Curls 413
Two-Hand Cable Curls 414
Cable Curls with Preacher
Bench 415
Reverse Curls 416
Reverse Preacher Bench
Curls 417
Machine Curls 417
Triceps Cable Pressdowns (or Lat Machine
Pressdowns) 418
One-Arm Cable Reverse Pressdowns 422
Seated Triceps
Presses 423
Standing Triceps Presses 424
Lying Triceps
Extensions 425
Lying Dumbbell Extensions 428
Lying Cross Face Triceps
Extensions 429
Dumbbell Kickbacks 430
Machine Triceps
Extensions 431
One-Arm Triceps Extensions 432
Dips 434
Dips Behind
Back 435
Fixed Bar Triceps Extensions 436
Barbell Wrist
Curls 437
Dumbbell One-Arm Wrist Curls 438
Behind-the-Back Wrist
Curls 439
Reverse Wrist Curls with Barbell 440
Reverse Barbell Wrist Curls
with Preacher Bench 440
Reverse Wrist curls with Dumbbells 441
Reverse
Barbell Curls 442
Reverse Preacher Bench Barbell Curls 443
Reverse Curls
on a Machine 444
One-Arm Cable Reverse Curls 445
380
388
396
16 --------------------------------------------------------------
The Thighs
446
The Muscles of the Upper Leg
446
The Importance of Thigh Training
446
The Demands of Leg Training
449
Building the Quadriceps
451
The Leg Biceps
454
Beginning and Advanced Programs
456
Competition Program
456
Flexing and Stretching
459
Weak Point Training
461
Leg Exercises
464
Squats 464
Heavy Squats 466
Half Squats
466
Machine
Squats 467
Front Squats 470
Sissy Squats
472
Leg Presses 473
Leg
Press Variations
473
Hack Squats 474
Lunges 475
Leg
Extensions
476
Leg Curls
477
Standing Leg Curls
478
Straight-Leg
Deadlifts 479
The Calves
480
The Muscles of the Calf
480
Training the Calves
481
Stretching the Calves
484
Beginning Program
485
Advanced and Competition Programs
485
Weak Point Training
488
Posing the Calves
492
Calf Exercises
494
Standing Calf Raises 494
Calf Raises on Leg Press Machine 496
Seated Calf
Raises 497
Donkey Calf Raises 498
One-Leg Calf Raises 499
Reverse
Calf Raises 500
The Abdomen
SO 1
The Muscles of the Abdomen
501
Training the Abdominals
502
IISpot" Reduction
506
Burning Calories for Definition
507
Beginning Program
508
Advanced Program
508
Competition Program
509
Weak Point Training
510
-----------------------------------------------------------------17
Abdominal Exercises
Incline Board Sit-Ups 512
Twisting Sit-Ups 514
Sit-Ups on
Floor 515
Knees-in-Air Sit-Ups 516
Twisting Knees-in-Air Sit-
Ups 516
Roman Chair Sit-Ups 517
Three-Way Roman Chair Sit-
Ups
518
Incline Board Leg Raises 519
Bent-Knee Incline Board Leg
Raises 520
Flat Bench Leg Raises 521
Bent-Knee Flat Bench Leg
Raises 522
Hanging Leg Raises 523
Bent-Knee Hanging Leg
Raises 524
Vertical Bench Leg Raises 525
Bent-Knee Vertical Bench Leg
Raises 526
Vertical Bench Alternate Leg Raises 526
Seated Leg
Tucks 527
Leg Tucks on Floor 528
Alternate Knee Raises 529
Alternate
Twisting Knee Raises 529
Crunches 530
Toe-Touch
Crunches 531
Nautilus Machine Crunches 532
Seated
Twists 533
Standing Bent-Over Twists 534
Side Bends 535
Side Leg
Raises 536
Bent-Knee Side Leg Raises 537
Front Kicks 537
Bench
Kickbacks 538
Rear Leg Scissors 539
Vacuum 540
BOOK FOUR:
Competition
CHAPTER 1 Posing
Learning by Observing
Posing Routine
546
545
Round One: Standing Relaxed 546
Round Two: Compulsory
Poses 548
Round Three: Free Posing 552
Round Four: The Posedown 552
How Bodybuilding Is Scored
554
Olympia Judging Sheets
556
Practicing Posing
563
Choosing Posing Music
Common Posing Mistakes
Posing as Exercise
621
Posing for Photographs
608
619
625
CHAPTER 2 Total Preparation
Posing Trunks
634
Tanning
637
Tanning Parlors and Sunlamps
Selecting an Artificial Color
Oiling the Body
641
Hair Style
641
Body Hair
643
Finishing Touches
643
639
640
CHAPTER 3 Competition Strategy and Tactics
Getting Started
645
Advanced Competitions
646
512
544
634
644
18 ------------------------------------------------------------------
Publicity
648
Politics and Public Relations
651
Learning to Peak for Competition
652
The Day of the Contest
656
Psychological Warfare
662
BOOK FIVE:
Health, Nutrition, Diet, and Drugs
CHAPTER 1 Nutrition and Diet
668
The Special Requirements of Bodybuilding
669
The Basic Nutrients
669
Calories and Energy
676
Exercise and Energy Expenditure
677
Nutritional Minimums
678
The "Supersaturation" Theory
680
Balanced Diet
681
The "Protein-Sparing" Effect
682
The Importance of Glycogen
683
Ketosis
683
Eating and Training
684
CHAPTER 2 How to Gain or Lose Weight
686
How to Gain Weight
686
Weight-Gain Menu Plan
687
High-Protein, High-Calorie Drinks
689
How to Lose Weight
691
CHAPTER 3 Contest Dieting
695
The Basics of Contest Dieting
696
Calorie Counting
697
Ketone/Carbohydrate Balance
698
Glycogen Replenishment
699
Losing Water
700
Establishing Your Timetable
701
