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

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If you’re lifting weights six days a week, I’m going to assume your main goal is to gain muscle and put on weight. In which case, you want to be in a calorie surplus, which means consuming more calories than you need to maintain your weight. Try to keep your rest periods between sets down to a minute or less. In the first minute after a weight training exercise you recover 72 percent of your strength, and by three minutes you have recovered all you are going to recover without extended rest. You don’t want to allow your muscles to recover too much between sets – just enough to be able to continue your workout and to keep forcing the body to innervate more and more muscle tissue.” NOTE: One of the things that stimulates growth in a muscle is subjecting it to high levels of tension at long muscle lengths, a phenomenon known as stretch-mediated hypertrophy. By that, I mean you want to challenge your muscles in a stretched position, which is one of the benefits of training through a full range of motion.

Personally, I like to exercise every day. It helps to clear my head, makes me more productive, and leaves me feeling a whole lot better. There’s probably not a bodybuilder alive who hasn’t owned it, borrowed it or at least read several chapters in it. I’m talking about the original Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger. Although it was an invaluable resource tool for bodybuilding, after 15 years it had become a bit outdated. Hence the fully updated and revised New Encyclopedia of Modern Bodybuilding. Power. Speed. Agility. Pride. These are just a few of the reasons why bodybuilding has become the fastest growing sport in America. From gymnasts to football players, from golfers to boxers, athletes everywhere now are working out with weights to maximize their performance and their lives. And you can, too, thanks to one man and one book: Arnold Schwarzenegger and his "Encyclopedia of Modern Bodybuilding." Across the country and around the world it's recognized as the definitive source on the subject -- the "bible of bodybuilding." Throughout the book, Schwarzenegger details his fitness and training secrets in step-by-step guides and includes comprehensive programs and dietary tips on how to use bodybuilding as a way to improve health. You’ll learn what it takes to build lean muscle tissue, develop strength consistently, and reduce body fat to a point where you can see the muscles you’ve built.

You’ve moved beyond the beginner stages of training, there’s no great drama or stress going on in your life, your diet is sufficient in both calories and protein, and you’re getting plenty of sound, restful sleep each night.

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. Specifically, your daily calorie intake should provide somewhere between 250-500 calories over and above your maintenance calorie requirements.The next section is all introductory (why exercise? why the gym? why body-building?) and a lot of the material could be condensed. It's just Arnie stating over and over that resistance training is healthy as part of a balanced exercise diet. He then goes into why it's healthy for a range of sports and goals. 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. 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. You do this by basic, hard training using heavy weights – grinding it out week after week until your body begins to respond. And what I mean by ‘basic training’ is not just a few exercises like bench presses, bent-over rows, and squats, but thirty to forty exercises all designed to stimulate and develop the major muscle groups of the body.” Comprehensive information on health, nutrition, and dietary supplements to help you build muscle, lose fat, and maintain optimum energy

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 To be clear, I’m not suggesting you should follow these workout routines yourself. Arnold Schwarzenegger was an outlier. He had superb muscle-building genetics, a superhuman work ethic, and also benefited from more than a little pharmaceutical assistance. Our personal favorites are Strength Training Anatomyand The New Encyclopedia of Modern Bodybuilding. The autobiography documents how Schwarzenegger became known as the “Austrian Oak” and his rise to the top of bodybuilding. In my own early training, I practiced what I am now preaching. I started with the basics – bench and incline presses, dumbbell flyes, dips and pullovers. After three years, I was still doing only these five basic chest exercises.”Plus, all the features that made this book a classic are still here. You'll find every facet of bodybuilding, from the history of the sport to a complete analysis of the muscles in the body, including Arnold's tips on how to strengthen, sculpt, and define each and every muscle to create the ultimate balanced physique. With an upper/lower split, you train the muscles in your lower body and upper body on separate days. Every serious bodybuilder should do a substantial amount of aerobic training. I have always liked to run several miles a day. Some bodybuilders, however, find that running does not suit them and leads to problems with the legs and ankles, so they seek other ways of developing cardiovascular conditioning. Tom Platz, for example, after working his legs to exhaustion in the gym gets on a bicycle and rides for twenty miles. Bill Pearl used to do the same thing. A lot of bodybuilders are developing their aerobic systems using ‘Lifecycles’ and other types of stationary bicycles. The fact is, the better conditioned your heart, lungs, and circulatory system, the more intense training you will be able to do in the gym and the more progress you will make as a bodybuilder.” But for a book about bodybuilding this is weirdly light on technique. Deadlift gets a couple of sentences and pictures - deadlifts! The text does little to explain how to do any of the exercises, nor does it expand upon the mental aspect, e.g. thinking about driving your heels into the ground when raising the bar. Nor does it really help you decide between which of the many many isolation movements it outlines. For example, both preacher and concentration curls are a great bicep isolation, so it would have been nice to see them compared and contrasted and the pros and cons of doing one over the other. Next Arnold goes into basic training principles, like what is a rep, a set, and what various equipment is used for. Then you learn about different body types people have.

The encyclopedia includes 381 exercises across 13 muscle groups and 116 science-based training programs rated by duration, difficulty, effectiveness, and more. It follows Joe’s “Weider system” of bodybuilding, which he started developing in the 1930s and continues refining to this day. Pretty much all bodybuilders in the modern history of the sport have followed Joe’s principle at one point or another, including some of the greats like Lee Haney, Franco Columbo, and Lou Ferrigno. It offers readers scientifically supported and experience-developed guidelines to help you achieve your bodybuilding goals.Book 5 dealt with nutrition. Here Arnold talks about different diets, supplements, vitamins, and minerals. The last part of the book talks about injuries and how to treat them. Over the years, advancements in technology and the internet have changed the way we consume information.

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