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Tables of Contents for Encyclopedia of Body Building
Chapter/Section Title
Page #
Page Count
Preface
13
1
Foreword
14
2
Introduction: How Bodybuilding Came to be
Historical Perspectives
16
1
The Ancients
16
1
The Middle Ages
16
1
The Late 1800s and Early 1900s
17
1
Charles Atlas-The World on His Shoulders
17
1
The Emergence of Bodybuilding
18
1
The First Superstars
18
1
The '50s and '60s
19
1
Shadow of an Oak
20
1
The Pumping Iron Years
20
1
The Birth of MuscleMag International
20
1
Into the Limelight
21
1
The Zane Look
21
1
The Early 1980s
21
1
A New Direction
22
1
Bodybuilders Supreme
23
1
Cory's Reign
23
1
The Next Generation
23
1
Future Perspectives
24
1
A Final Word
25
3
BOOK 1-FIRST REPS
The Truth About Bodybuilding
Laying the Foundation... Is Bodybuilding A Sport?
28
1
Bodybuilding Myths
28
1
``It Will All Turn to Fat!''
28
1
``These People Look Strong, But They're Not!''
29
1
``Bodybuilders Are All Musclebound and Have No Flexibility!''
29
1
``They Look Gross!''
29
1
``Training With Weights Will Make Women Look Like Men''
30
1
Safety Rules for Proper Gym Conduct
30
2
What Can Bodybuilding Lead To?
How Far?
32
1
Genetics
32
1
A Personal Thing
33
1
Being Realistic
34
1
Body Types
34
2
Is It Any Use?
36
1
Do I Have What It Takes?
36
2
Conclusion
38
2
Everything You Need to Know
Bodybuilding 101
40
1
Sets and Reps
40
1
Reps-How Many?
40
1
Strict Reps
41
2
Forced Reps
43
1
Reps-Conclusion
43
1
Sets-How Many?
43
1
Heavy Duty
44
1
The Classical System
44
1
Personal Preference
44
1
Time Between Sets
44
1
Straight Sets
45
1
Pyramid Sets
45
1
Descending Sets of Half Pyramids
45
1
How Much Weight?
46
1
Exercise Speed
46
2
Exercise Order
48
1
Training to Failure
48
1
Breathing
49
1
Time Between Workouts
49
3
Where Should I Train?
Where to Train
52
1
At Home
52
1
The Gym
52
2
Training Outdoors
54
2
When to Train
56
1
Training-How Often?
56
1
Three Times a Week-The Whole Body
57
1
Three Times a Week-Alternate Workouts
57
1
Four-day-a-week Split
57
1
Six Days a Week
58
1
Double-Split Routines
58
1
How About One Muscle a Day?
58
1
Which One For Me?
59
1
Workout Duration
59
1
Missing Workouts
59
3
The Equipment
Personal Equipment
62
1
Antigravity Boots
63
1
Gloves
63
1
Wraps
63
1
The Weightlifting Belt
64
1
Wrist Straps
65
1
Types of Straps
66
1
Head Straps
67
1
Chalk
67
1
The Gym
67
2
Free Weight
69
1
The Barbell
69
1
The EZ-Curl Bar
70
1
Dumbells
70
1
Benches
70
1
Flat Bench
70
1
Incline Bench
70
1
Decline Bench
70
2
Preacher/Scott Bench
72
1
Abdominal Bench
72
1
Dipping Bars
72
1
Chinup Bar
72
1
Pulleys
73
1
Racks
73
1
The Arm-Blaster
73
1
Machines
73
1
Leg Machines
74
1
Leg Press Machine
74
1
Hack Machine
74
1
Leg Extensions and Leg Curls
74
1
Calf Machines
74
1
Lat-Pulldown Machine
75
1
To Use or Not To Use
76
4
BOOK 2-GETTING STARTED
Knowing What You're Made of
Bodybuilding Biology
80
1
Muscles
80
1
Function
81
1
Structure
81
1
Muscle Contraction
82
1
Isotonic Versus Isometric
82
1
Fiber Types
83
1
Fast-Twitch Muscle Fiber
83
1
Slow-Twitch Muscle Fiber
83
4
Muscles-How They Work
87
1
Naming
88
1
The Pump
89
1
Exercise and Adaptation
90
1
Associated Structures Tendons
91
1
Ligaments
91
1
Cartilage
92
1
Bursae and Tendon Sheaths
92
1
Cardiovascular System Heart
92
1
Blood Vessels
93
1
Blood
93
1
The Components of Blood
94
1
Lymph System
94
1
How It Works
95
1
Skin-The First Line of Defense
95
1
The Nervous System
96
1
The Vertebral Column
97
1
The Endocrine System
98
2
Warming Up and Record Keeping
The Warmup
100
1
Phase One
101
1
Phase Two
101
3
Phase Three
104
1
Warmup Conclusion
104
1
Evaluation
105
1
Training Journal
105
1
Photographs
106
1
Taking Measurements
106
2
The Beginner's Level
108
110
Beginning-Level Goals
109
1
Getting Started
110
1
Bulking Up
111
1
Rib-Cage Expansion
112
1
The Beginning-Level Routines
113
1
Exercise Descriptions
114
1
Abdominals
114
1
Legs (Things)
115
2
Legs (Hamstrings)
117
1
Chest Exercises
118
1
Back Exercises
119
3
Shoulder Exercises
122
2
Triceps Exercises
124
1
Biceps Exercises
124
3
Calf Exercises
127
3
BOOK 3-EATING FOR SUCCESS
Bodybuilding Nutrition
The Basic Food Groups
130
1
Basics of Nutrition
131
1
Protein-The Body-Builder
131
1
Protein Requirements in Bodybuilders
131
1
Is Too Much Protein Dangerous?
132
1
Fats-Concentrated Energy
132
1
Carbohydrates
133
1
Carbohydrate Loading
134
1
Fats Versus Carbohydrates
134
1
Vitamins
134
1
Fiber
135
1
Salt
136
1
Minerals
136
1
Water
137
1
Digestion
138
1
Digestion-By Location
139
2
Metabolism
141
1
Metabolism of Fat
141
1
The Dehydration and Hydration Controversy
141
1
Diet-Induced Thermogenesis
142
2
An Oxygen Alternative?
144
1
Calories-Who Really Cares?
144
1
Outfitting the Kitchen
145
1
What Oils to Cook With?
146
2
Food Preparation
148
1
Cholesterol, Eggs and Whole Milk
148
2
Buying, Storing and Cooking Vegetables
150
2
Buying and Storing Grain Products
152
1
Buying and Storing Meat
153
1
Buying and Storing Poultry
154
1
Buying and Storing Fish and Shellfish
154
1
Buying and Storing Fruit
155
2
Honey
157
1
Hygiene in the Kitchen
158
1
Recipes for Bodybuilding Health
158
9
Supplements
167
12
Sample Menus
179
1
Conclusion
180
4
BOOK 4-INTERMEDIATE CONCERNS
Symmetry and Proportion
Which Comes First-Size or Shape?
184
2
Training Guidelines for Shape and Proportions
186
1
Illusion-Not Just for Houdini
187
2
Exercises for Shape and Illusion
189
3
The Intermediate
Intermediate Training
192
1
Intermediate Split Routines
192
1
The Routines
193
3
Exercise Descriptions
196
10
What You Don't Know
Injuries
206
1
Soreness Versus Injury
206
1
Muscle Soreness
207
1
Common Causes of Injuries Lack of Concentration
208
1
Overtraining
208
1
Poor Exercise Technique
209
2
Too Much Weight
211
1
The Lack of a Proper Warmup
211
1
Exercise Types
211
1
Poor Equipment
212
1
Muscle Imbalance
213
1
Reaction to Biochemicals
213
1
Poor Nutrition
214
1
Categories of Injuries
215
1
Listen to Your Body
216
2
Overtraining
218
124
BOOK 5-UP THE LADDER OF INTENSITY
Advanced Bodybuilding
Am I Advanced?
224
1
Increasing Muscle Mass
224
1
Advanced Training Techniques Cheat Reps
225
2
Burns or Partial Reps
227
1
Ultraslow Reps
227
1
Ultrafast Reps
228
1
Stripping
229
1
Twenty-Ones
230
1
Staggered Sets
230
1
Negative Reps
230
1
Rest-Pause Reps
231
1
Pre-Exhaust Sets
231
1
Supersets
232
1
Supersets for the Same Muscle Groups
232
1
Supersets for Alternate Muscle Groups
233
1
Trisets
233
1
Giant Sets
233
1
Extended Sets
234
2
Ten Sets of Ten
236
1
Advanced Training Routines
237
1
A Few Words of Caution
238
4
Tricks of the Trade
Sticking Points
242
1
Coming Unstuck
242
1
Diet
242
1
Cycling Your Training Routines
243
1
Shock It To Them!
243
1
Muscle Priority
244
1
Specialization
245
1
Asymmetric Training
246
2
Instinctive Training
248
1
Rest
248
1
Coming Back After a Layoff
249
1
The Comback Workout
250
2
Relaxation and Recovery
Rest
252
1
Meditation in Bodybuilding
252
1
Combating Stress
253
1
Recognizing the Problem
253
1
Athletics
253
1
History of Massage
254
1
The Orient
254
1
The Middle Ages
254
1
A Russian Tradition
255
1
Swedish and Soviet Massage
255
2
Tips to Remember
257
1
Self-Massage
257
1
Please Do Not
258
1
Water, Water, Everywhere
259
1
A Happy ``Medium''
259
1
The Modern Bodybuilder
260
1
Does Massage Work?
261
1
Basic Shiatsu
261
1
Strained Muscles
262
1
Stretching to Perfection
262
1
Recovery
262
1
Massage and Sports Psychology
263
1
The Bodybuilders Massage Program
264
1
Restorative Massage
265
1
Massage and Circulation
266
1
Massage in the 20th Century
266
1
Soviet Secrets
267
1
A Word of Caution to the Reader
268
1
Dance to the Music
268
4
BOOK 6-THE GREATEST OF SPORTS
Everything You Need to Know about Competitive Bodybuilding
Why Compete?
272
1
The Titles
273
2
Professional Bodybuilding
275
2
Your First Contest
277
1
Prejudging
278
1
The Evening Show
279
1
Selecting Your First Contest
279
1
Scoring
280
1
The Compulsory Rounds
280
4
Picking the Music
284
2
Which Poses?
286
2
Transition
288
2
Posing as a Form of Precontest Exercise
290
1
Posing for the Camera
290
1
Studio Photos
291
1
Outdoor Photos
292
1
The Precontest Diet
293
1
How the Pros Do It
294
2
Carbohydrate-Loading
296
2
Water Retention
298
2
How to Look Your Best Onstage
Appearance
300
1
Wearing Glasses
300
1
Shaving Down
300
2
Skin Care
302
1
Cleansing
302
1
Toning
303
1
Moisturizing
303
1
Exfoliation
303
1
Tanning-Obtaining the Golden Look
304
1
Natural Tanning
305
2
Artificial Tanning
307
1
Hair Style
308
1
Stretch Marks
309
1
Choosing Appropriate Posing Trunks
310
2
Striking Oil
312
2
The Bodybuilding Competition
It's Showtime!
314
1
Arrival
315
1
The Great Pump-Up
315
4
Post Prejudging
319
2
Psychological Warfare
321
1
Communication Skills
322
1
Talking for Success
323
3
The Many Facets of the Sport
The Business of Bodybuilding
326
1
Prize Money
327
1
Guest Posing
327
1
Seminars
328
1
Photos
329
1
Videos
329
1
Clothing-The Fashion Set
330
1
Training Consultants
330
1
Mail-Order Courses
330
1
Bodybuilding Camps
331
1
Books and Magazine Articles
331
1
Supplements
332
1
Contest Promoting
332
1
So You Want to be a Contest Promoter
332
2
Magazine Publishing
334
1
Acting
335
1
So You Want to be an Actor
336
1
Bodybuilding Gyms
337
1
Private Gyms
337
1
Franchise Gyms
337
1
Getting Started
337
2
The MuscleMag International Store Franchise
339
3
BOOK 7-TRAINING WITH THE CHAMPS
PRELUDE TO BOOK SEVEN: TRAINING WITH THE CHAMPS
342
276
Back
As Wide As All Outdoors
344
1
Anatomy
344
1
Training
345
1
The Champs' Routines
346
16
Chest
Powerful Pectorals
362
1
Anatomy and Training
362
1
The Champs' Routines
363
9
Shoulders
Touching Both Sides of the Doorway
372
1
Anatomy
372
1
Training
373
1
The Champs' Routines
374
16
Quads and Hamstrings
Building Pillars of Power
390
1
Anatomy
390
1
Training
391
1
The Champs' Routines
392
18
Calves
Bodybuilding's Diamonds
410
1
Anatomy
411
1
Training
411
2
The Champs' Routines
413
13
Biceps & Triceps
Mountain Peaks and Giant Horseshoes
426
1
Anatomy
427
1
Training
427
1
The Champs' Routines
428
18
Forearms
Developing Forearms of Steel
446
1
Anatomy
447
1
Training
447
1
When to Train
448
1
The Champs' Routines
449
3
Abdominals
Developing Washboard Abs
452
1
Anatomy
453
1
Training
453
1
The Champs' Routines
454
10
Serratus, Lower Back and Neck
Contest-Winning Fingers
464
1
Anatomy of the Serratus
464
1
Training the Serratus
464
3
The Neglected Lower Back
467
1
Anatomy of the Lower Back
467
1
Training the Lower Back
468
1
A Neck Above the Rest
469
1
Anatomy of the Neck
469
1
Preventative Maintenance
469
1
Training the Neck
469
5
BOOK 8-THE WIDE WORLD OF BODYBUILDING
Bodybuilding on the Road
474
8
Pumping Iron at Home
482
50
Aerobics
Aerobics for Bodybuilders
488
1
Starting an Aerobics Program
489
3
Female Bodybuilding
Women's Bodybuilding
492
1
History
492
1
Dispelling the Myths
493
2
Selecting a Gym
495
1
What to Wear
496
1
Getting Started
496
1
The Beginner's Routine
497
1
Splits-Upping the Intensity Level
498
2
Pregnancy and the Female Bodybuilder
500
1
A Word of Caution
500
1
General Training Tips for the Pregnant Bodybuilder
501
1
Delivery
501
1
Advanced Training and Competition
501
1
Diet and the Menstrual Cycle
502
1
Birth Control Pills
503
1
Bodybuilding Drugs
503
1
First Appearance
503
1
Side Effects
503
1
The Wave of the Future
504
1
Controlling Your Physical Destiny
505
1
Types of Programs
Circuit Training
506
1
The Programs
507
3
Bodybuilding in the Golden Years
Bodybuilding for the Young at Heart
510
2
The Specifics of Muscle-Aging Physiology
512
1
The Keys to Bodybuilding Longevity
512
3
Final Considerations
515
1
The Bodybuilding Subculture
Bodybuilding Sociology
516
1
Gross Behavior in the Gym
516
1
Taking the Offensive Against Being ``Offensive''
517
1
Getting Along in the Gym
517
1
A Less Savory Side
518
2
On Giving Advice
520
1
Using the Equipment
520
1
Seeking Friendship
521
1
The Drug Scene
521
1
Reverse Anorexia
522
1
Bodybuilding Facts of Life
523
1
Dating and the Gym
524
1
Training Partners
525
1
Choosing a Training Partner
525
2
Body Modification
527
1
What About My Hair?
528
1
Conduct Outside the Gym
528
1
Avoiding the Bodybuilding Rut
529
3
BOOK 9-ANABOLIC STEROIDS
Anabolic Steroids
532
30
The Development of Anabolic Steroids
533
1
The Nazi Connection
533
1
Anabolic Steroids Make Their Debut in Sports
534
1
What Are Anabolic Steroids?
535
1
Therapeutic Uses
535
1
Routes of Administration
536
1
Mechanism of Drug Action
536
1
Drug Dosages
536
1
Orals
536
1
Injectables
537
1
Oil-Based and Water-Based Injectables
538
1
Drug Terminology in the Gym
538
1
Bogus Drugs on the Black Market
538
1
A List of Anabolic Steroids
539
2
Nonsteroid Drugs Used in Stacks
541
1
Steroid Cycles
542
2
Professional Bodybuilding
544
1
Why Bodybuilding?
545
1
Behavioral Effects Aggression
546
1
Roid Rage or Roid Blame?
547
1
Bodybuilding Psychosis
547
1
Addiction
548
1
Depression
549
1
Suicide
550
1
Physiological Effects
550
1
Anabolic Effect
550
1
Anabolic to Androgenic Ratio
551
1
Steroids as a Bodyfat Metabolizer
551
1
Net Gain Versus Net Loss
551
1
Brain Cancer
551
2
Kidney Cancer
553
1
Liver Function
553
1
High Blood Pressure
553
1
Cholesterol
554
1
Side Effects Experienced by Men
555
1
Side Effects Experienced by Women
556
1
Side Effects Experienced by Teenagers
557
1
Scare Tactics-Are They Effective?
557
1
Misinformation
558
1
Anabolic Steroids and Nutrition
559
1
Anabolic Steroid Use and Its Effects on Gluconeogenesis
559
1
Anabolic Steroids and Protein
559
1
The Legalities of Anabolic Steroids
559
3
BOOK 10-WHO THEY ARE AND WHAT THEY SAY
Questions and Answers
562
36
Musclemag International's Gallery of Stars
598
20
Glossary
618
8
References
626
2
Index
628