Joe Weider's Ultimate Bodybuilding

"ThismassiveandauthoritativeMasterBlasterbookisthegreatestbodybuildingbookeverwritten,primarilybecauseitisfirmlybasedonthetrainingprinciplesoftheWeiderSystemofBodybuilding,whichhavebeenfollowedbyliterallyeverybodybuilderinthemodernhistoryofthesport.IbegandevelopingmyWeiderSystembackinthe1930sandcontinuetorefineandaddnewWeiderTrainingPrinciplestoit.YoucanrelyontheinformationIpresentinthisbooktoimproveyourphysique.Goodluck!"—JoeWeiderOnInstinctiveTraining"Oneofthemostfundamentalsecretsofsuccessfulbodybuildingisgettingtoknowyourbodyandhowitreactstovarioustrainingandnutritionalpractices.Unlessyouhavefinely

McGraw-Hillauthorsrepresenttheleadingexpertsintheirfieldsandarededicatedtoimprovingthelives,careers,andinterestsofreadersworldwideMcGraw-Hillauthorsrepresenttheleadingexpertsintheirfieldsandarededicatedtoimprovingthelives,careers,andinterestsofreadersworldwide

Prefaceix
PartIAdvicetoNoviceBodybuilders1
1TheBodybuildingLifestyle3
2TheBasicsofBodybuilding7
3HowMusclesGrowLargerandStronger23
4BodybuildingSafetyandWarm-UpProcedures28
5BeginningExercisesandRoutines38
6OtherBodybuildingBasicsforMindandBody64
PartIIAdvicetoIntermediateBodybuilders73
7InstinctiveTrainingandOvertraining75
8WeiderSpecializationTechniques87
9BuildingMassThroughExercise108
10TrainingInjuries115
11IntermediateTrainingTips120
PartIIIAdvicetoAdvancedBodybuilders131
12AdvancedTrainingTechniques133
13OtherAdvancedTrainingTopics148
14AerobicsandBodybuilding155
15FlexibilityandtheBodybuilder166
PartIVBodyPartTrainingRegister166
16DevelopingAwesomeAbdominals179
17BigBackBombing200
18BicepsBlasting232
19BuildingHuge,Diamond-ShapedCalves265
20ChampionshipChestDevelopment283
21FabulousForearms!314
22BuildingaColumnofNeckMuscle327
23TrainingThighsandHips331
24SculptingStupendousShoulders356
25TitanicTricepsTraining383
PartVTheCompetitiveCycle407
26TrainingforaBodybuildingCompetition409
27Posing,Grooming,andPublicity427
PartVIBodybuildingNutrition453
28NutritionandtheCompetitiveBodybuilder455
29CycleDieting462
PartVIIThePsychologyofBodybuilding469
30TheInnerGameofBodybuilding471
31GainingthePsychologicalEdge480
Glossary493
Index499