The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revised

Product Information

However, I do think it’s interesting to take a look at the sheer amount of work Schwarzenegger was willing to put in to achieve his goals. It’s written by Tyler English, a professional bodybuilder and bodybuilding coach who won the 2010 World Natural Bodybuilding Federation Pro-Am lightweight Championship.

Encompassing every stage of your development, the encyclopedia outlines specific training programs for basic, advanced, and competition-level bodybuilders. You'll get expert advice on everything, from what equipment the beginner should use to complete career and competition strategies for the elite bodybuilder. Every exercise you do has an effect on the muscle or muscles involved in that exercise. A compound exercise like the bench press, for example, is going to stimulate the muscles in your chest, shoulders and triceps. The training routine Arnold used as a beginner was different to the type of training he did with a few Mr Olympia contests under his belt.

The Arnold Split also makes it relatively easy to incorporate agonist-antagonist supersets in your workouts.

Set your daily protein intake at roughly 0.7 grams of protein per pound of body weight per day. That will do the job for most people. The book is written by a professional natural bodybuilder and certified strength and conditioning specialist.The list of bodybuilding books and figures mentioned below has been compiled from various web sources. Fitschen also includes information on how to handle the offseason’s physical and emotional aspects, which is not something that’s often discussed in other bodybuilding books. Another change is the Bodybuilding Hall of Fame, which now has photographs of many of today’s popular stars as well as most of those pictured in the original encyclopedia.

Don't let your love of Arnie fool you. This book contains typical "bro-split" workouts you'd find in any Weider or muscle mag. Some of these workouts would take close to two hours if you were using anything more than beginner poundages. Working the upper and lower body separately also allows for a higher overall training volume than you’d typically get with a 3-day full body routine. Low-to-moderate intensity cardio (such as cycling) for 20-30 minutes the day after a heavy leg workout, for example, will often reduce delayed-onset muscle soreness (DOMS) and may accelerate the rate at which muscle damage is repaired.

Train Like “The Last Stylebender” – Israel Adesanya

This is such a weird book. It's not an encyclopedia. It's more like a scrapbook of Schwarzenegger's memories of competition and a shit-tonne of photos. By the time you’ve finished reading, you’ll have everything you need to get in the best shape of your life. Pros: Answers just about any question you might have about bodybuilding. Great classic and modern photographs throughout for motivation and examples of exercises. Since the book is so big, it will take up plenty of the empty space on your dusty bookshelf. Although there are 5- and 6-day variations, the default version of the upper/lower split involves training four days a week. You do a series of half reps in the upper range of motion, a series of half reps in the upper range of motion, and then a series of full reps. You can use any number of reps — I always did 10-10-10 — as long as you do the same number for each of your half reps and full reps. Traditionally, many bodybuilders have used seven reps – hence the name 21s.”

Lifting weights six days a week doesn’t leave a lot of room for cardio, unless you’re willing to train twice a day, which isn’t an option for most people. You can throw in some work for your abs as and when you have the time. Arnold Split Program: The Pros 1. Allows For a Higher Volume Of Training You also have the discipline, time and dedication required to eat right and train hard for months at a time. When you’re deciding how to set up your training program, you need to consider the recovery requirements of your body as a whole, not just the individual muscles.

Table of Contents

In fact, the biceps were, on average, 17% weaker the day after the run. That’s despite the fact that the biceps are not heavily involved in downhill running.