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

746 Pages·2012·44.77 MB·English

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
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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
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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