Encyclopedia of Bodybuilding

TITLE PAGE
COPYRIGHT
EPIGRAPH
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
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
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
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
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!
	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
BOOK IX – THE BIG SEVEN
	Chapter 67 – The Barbell Row
	Chapter 68 – The Squat
	Chapter 69 – The Bench Press
	Chapter 70 – Barbell Curls
	Chapter 71 – The Deadlift
	Chapter 72 – Dips
	Chapter 73 – Chin-Ups
BOOK X – THE M.A.S.S. SYSTEM OF TRAINING
	Chapter 74 – The M.A.S.S. System of Training – Phase I
	Chapter 75 – The M.A.S.S. System of Training – Phase II
	Chapter 76 – The M.A.S.S. System of Training – Phase III
BOOK XI – TRAINING WITH THE SUPERSTARS
	Chapter 77 – Back Training
	Chapter 78 – Chest Training
	Chapter 79 – Shoulder Training
	Chapter 80 – Quad and Hamstring Training
	Chapter 81 – Calf Training
	Chapter 82 – Biceps and Triceps Training
	Chapter 83 – Forearm Training
	Chapter 84 – Abdominal Training
	Chapter 85 – Serratus, Lower Back and Neck
	Chapter 86 – Classic Routines of the Superstars
BOOK XII – THE COMPLETE BODYBUILDER
	Chapter 87 – Tips for the Traveling Bodybuilder
	Chapter 88 – The Corporate Quickie
	Chapter 89 – PHA Training
	Chapter 90 – To the Heart of the Matter with Cardio Training
	Chapter 91 – Spin Classes
	Chapter 92 – Shaping Up at School
	Chapter 93 – Don’t Drag from Jet Lag
	Chapter 94 – Bodybuilding in the Golden Years
BOOK XIII – BODYBUILDING SOCIOLOGY
	Chapter 95 – How You Fit In
	Chapter 96 – Can’t We All Just Get Along?
BOOK XIV – HARDCORE GROWTH
	Chapter 97 – The Key to Anabolic Growth
	Chapter 98 – The Medicated Edge
	Chapter 99 – Anabolic Steroids
	Chapter 100 – Insulin
	Chapter 101 – Human Growth Hormone
	Chapter 102 – Synthol
	Chapter 103 – Thyroid Drugs
	Chapter 104 – Ephedrine
	Chapter 105 – Diuretics
	Chapter 106 – Acne
APPENDIX I – QUESTIONS AND ANSWERS
APPENDIX II – EXERCISE DESCRIPTIONS
GLOSSARY