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| 作者简介： Arnold Schwarzenegger has won more bodybuilding titles than anyone else in the world, including seven Mr. Olympia titles and three Mr. Universe titles. He has also won international fame as a movie superstar. He lives in Los Angeles with his wife, Maria Shriver, and their four children. |
| BOOK ONE INTRODUCTION TO BODYBUILDIN( CHAPTER 1 EVOLUTION AND HISTORY The Transition to Bodybuilding Bodybuilding in the Forties and Fifties Bodybuilding in the Sixties Bodybuilding in the Seventies Pumping Iron Bodybuilding in the Eighties and Nineties The Explosive Growth of Bodybuilding The Arnold Classic Weekend The Profession of Bodybuilding Joe Weider The Evolution of Modern Training The Future of Bodybuilding Women's Bodybuilding CHAPTER 2 THE ABCs OF BODYBUILDING Sport vs. Exercise System Progressive-Resistance Training Weightlifting, Resistance Training, and Bodybuilding Aerobics and Muscular Definition Bodybuilding for Athletes CHAPTER 3 THE TRAINING EXPERIENCE What You Think Is What You Get Training for Women CHAPTER 4 THE GYM The Gym Explosion What to Look for in a Gym Environment and Atmosphere Who Else Is Training in the Gym？ You Don't Have to Train in Los Angeles Gyms for Noncompetitors Training at Home CHAPTER 5 GETTING STARTED Fast and Slow Developers Free Weights vs. Machines--A Matter of Gravity Shoes Gloves Straps Belts Wraps Head Straps Gravity Boots Rubber Suits Training Diary Bodybuilding and the Very Young Starting Late Bodybuilding and the Elderly Marking the Transition Competition BOOK TWO TRAINING PROGRAMS CHAPTER 1 BASIC TRAINING PRINCIPLES Individual Needs Progressive Resistance Reps Training to Failure Sets Full Range of Motion The Quality of Contraction Warming Up Power Training Heavy Days Overtraining and Recuperation Resting Between Sets …… CHAPTER 2 LEARNING YOUR BODY TYPE CHAPTER 3 THE BASIC TRAINING PROGRAM CHAPTER 4 ADVANCED TRAINING PRINCIPLES CHAPTER 5 BUILDING A QUALITY PHYSIQUE:THE ADVANCED TRAINING PROGRAM CHAPTER 6 COMPETITION TRAINING PROGRAM CHAPTER 7 MIND OVER MATTER:MIND,THE MOST POWERFUL TOOL BOOK THREE BOPY PART EXERCISES THE SHOULDERS THE CHEST THE BACK THE ARMS BICEPS TRAINING TRICEPS TRAINING FOREABM TRAINING THE THIGHS THE CALVES THE ABDOMEN BOOK FOUR COMPETITION BOOK FIVE HEALTH,NUTRITION,AND DIET |
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