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The New Encyclopedia of Modern Bodybuilding : The Bible of Bodybuilding, Fully Updated and Revised?
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45 reviews of this product found across Reddit:
Read! If you’re not sure who will have good foundational material, I think we can all agree The Governor knows a thing or two. Arnold has a “Bodybuilding Encyclopedia” that is for both beginners and advanced lifters, with a huge range of info that even covers nutrition. It’s massive and inexpensive. It can be bought on Amazon.
Youtube is dog shit. Everyone has the latest and greatest. This is all you need. Tired and true techniques whos job it is to be in shape.
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Yes of course; here is the book I read cover-cover to get the workout programs that got to me to where I am at today The sacred meat head Bible
I like the Encyclopedia of Bodybuilding by Arnold is good and mostly relevant. https://www.amazon.com/dp/0684857219/ref=cm_sw_r_cp_apa_glt_fabc_EZ1YSZNDQTT781737ZKH
Starting Strength is pretty good, but can be a bit too in depth, in my opinion.
Otherwise I really suggest YouTube as a means of learning new info, especially if you're a visual learner like me. There are a variety of good channels such as Athlean-X, mountaindog, etc.
I took it from his book. But yeah, i've found it really good and have made a lot of progress on it. The rep schemes also give me a good range of lower weight - high reps and higher weight - low reps, which has pushed on strength and hypertrophy.
I thoroughly enjoyed Arnold's Encyclopedia of Modern Bodybuilding.
It has a great mix of info on training, diet, actual workouts, show prep, and some stories from his glory days. The thing is massive.
Just skip all theae "fad" routines and go straight to "The Bible". These routines will take you from beginner to as high as you want to go, and give you great diet plan, and basically every single thing you need to know and do. I've been progressing through the routines for almost 7 years, and it is all anyone would ever need. Believe that.
> That does not mean that a program with a frequency of 3 is not the best.
How are you defining frequency here?
> Also what do you do?
The one no one seems to want to talk about, hilariously.
Pretty much the only thing I use, short of a little Mark Rippetoe for compound lift technique and Eric Helms for nutrition.
Antagonist-pair 2-day split. I do it twice a week (4 days total in the gym) - Arnold's suggestion of 3x per week is insanity for a non-pro.
Day A: Legs & Arms (inc. shoulders) Day B: Chest, Back, Core
Oh man, I don't like that article very much at all.
> A balanced program means that you’re not training the front of your body more than the back or the upper part of your body more than the lower.
I think this is nonsense. Training your chest and back are different. Training your upper and lower body are different. Different body parts respond differently to volume.
One example I can think of: The general consensus in the strength training community is to format your pushing/pulling at a 2:3 ratio. You need to do more pulling volume than pushing volume because your back is used in more lifts/natural movements than your chest/shoulders.
Another example: Schwarzenegger said in his Encyclopedia of Modern Bodybuilding that it took him forever to realize that his arm with effectively 60% tricep and 40% bicep (bro science is real science sometimes I guess) and that he should train them with a 3:2 ratio triceps:biceps as well.
> 4 Parts – knee, hip, push, pull
This part really gets me. Calling squats a knee exercise and deadlifts a hip exercise is like calling an 8 course meal "salad".
> Push:
>Anything that looks like a bench press or a pushup
The main pushing movement for sports like ultimate should be Overhead Press because it requires alignment and strengthening of the entire posterior chain.
I also think using lunges as a main movement the same way we use squats/press/deadlifts is silly. Sure, lunges work some very important muscle groups and you definitely do lunges in ultimate as a part of the sport, but training them the same way you train squats/deadlifts is setting yourself up for injury. Lunges should be used as a volume exercise imo.
I'd suggest this book if you are just starting out with fitness/body building in general. https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
If you have Air Force ROTC at the college you want to get your masters degree from that will only make your military transition even easier as they can write you good testimonials and help open doors.
The military in general, active or reserve, will not make you into a fit body. The transitional period during boot camp (That good old 13 week fun course) is only going to give you average fitness levels. They just want to train you enough to pass the fitness test, because that is their job. If you want to do anything beyond that you will have to do it on your own (and on your own time). Fitness is a habit that can be gained through repeated action just like everything else.
I recommend Arnold's book. I have been reading it for a while it is five books in one. You will learn about everything. one of the books included is chest exercises with full pictures and instructions. http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219 Good luck.
Grab a copy of Schwarzenegger's Encyclopedia of Body Building. This book is perfect for beginners who need to learn how to build muscle mass. It explains both diet and exercise. There are workout routines in the book that should help you get started.
what's a good book taht goes behind the 'why' and 'how' in getting fit / building muscle? I've looked into this one by Arnie, do you know any others?
Hey, choose the right gym. I like Planet Fitness. It's cheap. And there is no judging you. And they are good to ensure no assholes abound, but there are assholes everywhere, right? How about the YMCA? Better yet, visit several gyms and find one that feels "good" to you. Be comfortable with it, the people there, and the locker room too. If you are going to spend a lot of time showering, etc, to and from work to the gym, go for a more spendy place like Lifetime Fitness, which tends to be more upscale yet still affordable, and the neanderthal level is pretty low. Get a personal trainer for a while. They will show you the ropes and train you on all the machines and basic exercises and fill you in on etiquette. Now, go to the used bookstore, and purchase yourself Arnold's New Encyclopedia of Modern Bodybuilding. It's all you'll really need. And still the best overall book out there. Now go lift and be the best you can be.
http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219
What are peoples thoughts on Arnolds beginners plan from New Encyclopedia of Modern Bodybuilding?
I wouldn't say I'm a total beginner, but definitely not a seasoned lifter. I picked up the book and really like it, and I like how varied the plan is. I however am only doing it 3 days a week, rather than 6.
Here is the workout for those without the book:
Day 1 - Chest/Back - Bench Press, Incline Press, Pullovers, Chinups, Bent Over Rows, Deadlifts, Crunches
Day 2 - Shoulders, Upper Arms, Forearms - Clean and Press, Lat Raise, Upright Rows, Push Press, Barbell Curls, Dumbell Curls, Close Grip press, Tricep Extensions, Wrist Curls, Reverse Crunches
Day 3 - Thighs, Calves, Lower Back - Squats, Lunges, Leg Curls, Calf Raises, Straight Leg Deadlift, Good Mornings, Crunches
The New Encyclopedia of Modern Bodybuilding - Arnold Swarchenegger
http://www.amazon.ca/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
It's a little outdated (I think he had a way higher tolerance for overtraining than the average human), but I read it from cover to cover twice when I first wanted to learn about weight training and consider it time well spent.
You've entered the world of bodybuilding. Check out the Encyclopedia of Modern Bodybuilding
Arnold will tell you how to size and shape your muscles. However, you might have a ways to go before the minutiae that Arnold writes about will make much of a difference.
I wonder how many commenters in this thread are actual bodybuilders in real life? Arnold Schwarzenegger authored a big book that will provide you a lot of actual expert info if you are sincerely interested : “https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
Only cost £20 on Amazon - https://www.amazon.co.uk/dp/0684857219/ref=pe_3187911_185740111_TE_item
If you want to gain muscle - stop doing the cardio - and get in the gym and start doing weights. Read this:
https://www.amazon.co.uk/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219/
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It works!
My advice on where to start is to go to a gym and find someone who clearly knows what they're doing and ask! Lifting culture is very supportive of teaching newcomers, frankly most people would love nothing more than to show you. I've been lifting over a decade and have had somewhere between 5-10 people ask over the years advice on stuff, I love teaching them cause I was that person once.
"Hey can you show me the proper way to bench/squat/etc" or "Do you have any advice for new lifters?" or whatever your questions may be.
From there, I would ask those people where they suggest to go for more 1-1 training cause odds are they have connections or know somewhere good.
Metro fitness Dublin is NW columbus. Great gym and Metro as a whole is a great small chain of local gyms, I go to Hilliards location and have been to Worthington many times. Much less riff raff and people fooling around.
If you want a more private gym as you've suggested, I've been to Pinnacle in Franklinton. I don't know the prices frankly, but the place is small, intimate and a good environment if you want a trainer to help.
Feel free to ask me any questions you have too. I have a copy of Arnold's The New Encyclopedia of Modern Bodybuilding if you get curious and want to use it :). PDF of it is here too
Use much less weight, get your form perfect, then add more weight - slowly over several weeks. Here's all the advice on weightlifting you'll ever need: https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219/
Extraordinarily detailed guide to every possible exercise, beginning position, mid lift position, end position. Advice on proper forms, how to train, how to eat. One of the two books you'll ever need on weight training. If you don't want to buy it, your local library will have it, but I would advise buying it.
The other book would be from the founder of Westside Barbell - Louie Simmons "Book of Methods": https://www.westside-barbell.com/collections/books/products/westside-barbell-book-of-methods?variant=12417320710
YMCA is probably the easiest. You get access to all the Y's in the area with the membership, and they offer a lot of different amenities. Although with that schedule you'd likely have to go early as the Y's aren't open late.
Don't worry about being judged - in general people at the gym don't care how strong you are or what you look like and are generally helpful. I definitely recommend having a plan of what you are doing when you go so you don't wander around trying to figure it out (which muscles/exercises you want to do). I would recommend something like Arnold's Body Building Encyclopedia (https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219). It's a solid reference even for very beginners or casual gym goers for how to do exercises and use equipment correctly, what muscles they develop, body types, diet, sample workout plans, etc.
Good luck!
Start to work-out with weights. Buy yourself https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
Start making BIG money! Forget about girls! Girls can sense desperation and they avoid this by all means necessary!
When you can bench press at least 225, deadlift 365, and squat 315 for reps (>6 reps) and are a multi-millionaire, girls will be all over you.
It's the sad reality of this world.
Good luck!
The plan you have here originates in this book, which has a lot more info then your document:
https://www.amazon.de/-/en/Arnold-Schwarzenegger/dp/0684857219
In any case, there are a couple of pitfalls with Arnold's program, that you need to avoid. For one it is pretty hard to test out the proper weights for all those differing rep ranges in the pyramid he has you doing.
In theory you could use a calculator to find the fitting weight(substract roughly 10% from the numbers here so you can learn form), but being a beginner you might take some time to learn those excersizes first or end up with weird numbers due to weird form.
https://strengthlevel.com/one-rep-max-calculator
It is also a rather complicated split and if you don't stick to it religiously, you mess it up completely. You will likely progress faster by doing less work in the end.
Last but not least Arnold does not produce a progression scheme for the program, which honestly is the most important part. The entire book has some tipps on progressing, but it's left vague and up to the trainee(, which may not be good idea, since you likely don't know yet).
(Be careful about the nutrition part of your program as well, it is rather misrepresenting of how Arnold did in the original book.)
Well you know there's a solution to that, right?
https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219
> Arnold encyclopedia
Pumping Iron (1977) sometimes appears on streaming sites like netflix and is worth a watch
I didn't, I read Schwarzeneggar's book: https://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219. But if you think a coach would help go for it! Do whatever works man!
If you want to know all about Arnold's bodybuilding techniques I would recommend purchasing his encylopedia of modern bodybuilding. A lot of good stuff in there
was at university for 4 years. here are a few things i could never have done without
1: spotify or netflix subscription. it sounds ridiculous, but this is an essential. nothing is worse than being broke, but if you have some form of escape (be it music or tv) it can make it a LOT easier. if you are a student, spotify do a student deal so you can get it cheaper. if you have friends, go halves on a netflix account. seriously ,these things will keep you sane when you cant afford to go to the pub, go to the movies or attend stuff. you NEED escapeism when things are hard.
2: A big book on your passion. This one wasn't really for me but i've seen it help a lot of people. again this is a passion thing but invest in a huge industry book in your passion field. if you can get it from a library at wherever you are then that is great. for me Arnys bodybuilding encyclopedia is a god send. its over 800 pages of usefull information that helps me grow as a person. seriously i cant stress how much this is vital. you always need something you can just keep diving into. another example (all be it more expensive) can be the walking dead compendiums. at around £25 a book on amazon second hand you get 48 issues of "the walking dead" comic. at 1088 pages, it works out at 0.0229 per page of comic entertainment. its cheaper than a newspaper at that rate.
3: a good pair of shoes. seriously a good pair of shoes will last you 3-4 years, but cheap ones will last you 3-4 months. never skimp on your shoes.
4: a good coat. winter is cold and harsh, and you do not want to be sick and poor. a good coat will keep you going a lot longer and health will keep the colder months easier to deal with.
6:god tier noodle hacks, asian noodles are your new best friend
7:a good basket to cary your laundry in. seriously, do not skimp on this. it can hold laundry, your stuff you leave at your exs house when you break up, alcohol when you buy to much because its loan day, cat/child prison, its a tool of a thousand uses
8: screwdriver kit. if you have moved into anywhere, being able to fix little things can make the difference between getting your deposit back and getting none. a cheap screwdriver kit and 20 minuets on google learning how to fix things (door broken, bed broken, etc) can save you all the money in the long run.
9: bike repair kit. again only good if you have a bike to get around, saves a lot of money knowing how to fix your own stuff.
10: a powerpack for your phone/tablet/friends. seriously these things are the best invention of the last 5 years. so no longer do you have to worry abo ut your phone dieing with one of these because they can charge it from flat to full 4-5 times. my current one can do an ipad and a half aswell to full charge. this can be a great way of being the coolest guy in the room offering to charge peoples phones, can break the ice, and only costs around £20 for a reasonable one from amazon.
probably can think of a few more, but look up infographics. they are your best friends
BEST OF LUCK BRO.
All you really need: http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219
I've read both of these and found them useful -
http://books.google.com/books/about/Powerlifting.html?id=xsAznwEACAAJ
http://www.amazon.com/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219
I personally find the following belief system to be the best route for me:
What you consume needs to match your activity, your activity is matched to your desired goals.
The best way to figure it out is in reverse; decide what your end goal is, from that, take into consideration your current stats (BMI, Fat Percentage, take your pick) and calculate the activity (exercises, weight, routine, cardio type etc.) needed to achieve the goal body/fitness level that you want (with a realistic time-scale), then from that, the last step is to adjust your nutrition accordingly to suit your activity levels. Nutrition is about what you need, and what you need only. No more, and deffo no less. For example a huge bodybuilder lifting heavy iron twice a day for a weekly routine would need copious amounts of protein. You, lifting once a day, as a beginner would not need the same amount of protein. In terms of the technical stuff, Macros your looking at the big three (carbs, healthy fats, proteins) and then your micros (vitamins and minerals). You need all of this, drop all the calories you want but if you're not feeding your body properly with everything else, it'll just store that fat you want to get rid of when it enters a state of perceived starvation.
I know that doesn't specifically answer your question but I'm trying to make the point that Nutrition is just too complicated for an easy answer, and one size doesn't fit all. To be honest, for you it all boils down to education. Read up on Exercises and Nutrition. There's no other way around it. I found Arnold's Encyclopedia (http://www.amazon.co.uk/The-New-Encyclopedia-Modern-Bodybuilding/dp/0684857219) and the big book of fitness (http://www.amazon.co.uk/Big-Book-Health-Fitness-Prevention/dp/1616083794/ref=sr_1_1?s=books&ie=UTF8&qid=1424645909&sr=1-1&keywords=big+book+of+health+and+fitness) to contain some helpful nuggets. You can also get things like Nutrition for Dummies which I HAVEN'T read, but it's worth noting that this stuff is out there and accessible. To be honest I paid my way through college and into uni being a professional chef so I have an added bonus when it comes to this stuff and I STILL needed to read up. So you should too!
I always liked the routines found in The Encyclopedia of Modern Bodybuilding.
This book does: The Encyclopedia of Modern Bodybuilding by Ahhhnold
PS: you need to go to a gym if you actually want to gain muscle.
Yep... I did that. He basically said I had a very fast metabolism. I actually learned most about my body type through Arnold's book which has a great section on various types of bodies and approaches to gaining mass. The general approach for my body type is that my metabolism will always be ticking at or near its peak metabolic rate whether I'm eating or not. There's no combating this, so the only way to gain mass is to overload it.
Most other resources basically said, "LOL, eat more... you're not eating as much as you think."
I was eating to the verge of puking. It's a lifestyle change to try to eat that much, not to mention quite expensive!
Today, I'm 28 and my metabolism has slowed slightly. Maintaining "normal" workout routines (5x week for 60-90 minutes), I require around 2700 calories to maintain mass. To gain weight in a controlled manner, I look to take in 3000 calories per day to average 1-1.5 lbs of gain per week. As I travel a lot for work, it's difficult to maintain my diet and I'll often give back my gains during any trip. Quite frustrating, really.
i've always liked the encyclopedia of bodybuilding by arnold and i've always liked flipping thru magazines... muscle & fitness seems to be the best (and it doesnt have 157 pages of adds before the table of contents like some other ones)
squats work out your buttocks best
For a good ab exercise just the classic sit-up with high repetition usually does the trick, you can also hold a weighted plate on your chest while doing them
For pecks, i think your best bet is with push-ups, bench press as well as dumbbell flyes.
a good resource for workout information is http://www.amazon.ca/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219/ref=sr_1_2?ie=UTF8&qid=1315358859&sr=8-2 a book written by Arnold Schwarzenegger, most likely at your local library
Yeah? Ok
Still don't understand why everyone doesn't go straight to this book. It's literally the only book anyone needs in their fitness journey.
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