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Copyright ©2008 Robert Kennedy Publishing
All rights reserved,
including the right to reproduce this book or
portions ther...

IMPORTANT
The information in this book reflects the author’s experiences and opinions and is not intended
to replace medic...

“No matter how genetically gifted you are, it is unrealistic to expect to look like the
pros in our magazine within a few ...

CONTENTS
Table of Contents
PREFACE
INTRODUCTION
BOOK I – LAYING THE GROUNDWORK
Chapter 1 – The Sport of Bodybuilding
Chapt...

BOOK II – THE BODY YOU’RE BUILDING
Chapter 16 – Bodybuilding Biology
Chapter 17 – The Pump
Chapter 18 – Exercise and Adapt...

BOOK IV – PRINCIPLES OF NUTRITION
Chapter 27 – Nutrition 101: The Basic Food Groups
Chapter 28 – The Nutrient Groups
Chapt...

Chapter 40 – Intermediate-Level Training
Chapter 41 – Dumbell-Only Training
Chapter 42 – Training Injuries – When Things G...

Chapter 55 – Step Four – Round Three
Chapter 56 – Step Five – The Posedown
Chapter 57 – Pre-Contest Eating
Chapter 58 – Lo...

Chapter 71 – The Deadlift
Chapter 72 – Dips
Chapter 73 – Chin-Ups
BOOK X – THE M.A.S.S. SYSTEM OF TRAINING
Chapter 74 – Th...

Chapter 84 – Abdominal Training
Chapter 85 – Serratus, Lower Back and Neck
Chapter 86 – Classic Routines of the Superstars...

BOOK XIV – HARDCORE GROWTH
Chapter 97 – The Key to Anabolic Growth
Chapter 98 – The Medicated Edge
Chapter 99 – Anabolic S...

H
PREFACE
Preface
as it really been 10 years since I published the first MuscleMag International Encyclopedia
of Bodybuild...

the water in the late 1990s by releasing a new category of supplements called pro hormones. As
the name suggests, pro horm...

I
INTRODUCTION
Introduction
“The beauty of bodybuilding is that anything can happen if you make it
happen. By your own eff...

Photo of Mike O’Hearn by Alex Ardenti
THE PHYSICAL CULTURISTS
“Strongest man” competitions go back centuries. While these ...

increased. To honor Sandow’s impact on physical development, in 1977 Joe Weider decided to
present the winner of the annua...

physique influenced an entire generation of followers. The irony is that Atlas built his physique
lifting barbells and dum...

I was there when this shot was taken, and those were not models. They were real girls who knew a good thing when
20

“
they saw it!
IN THE STEPS OF HERCULES
Ross and Grimek were undoubtedly two of the best-known stars among bodybuilders. B...

Photo of Steve Reeves
BIRTH OF MR. OLYMPIA
By the 1960s, bodybuilding had reached a point where in any given year there co...

“
Zane at the Mr. Universe contest would have shattered most, but not Arnold. Over the next few
years he dropped his weigh...

Arnold Schwarzenegger with friend and training partner Franco Columbu
Lou Ferrigno
24

George Butler, director of Pumping Iron
Arnold and Franco flank Joe Gold
25

Serge Nubret
Thanks to Arnold’s on-screen charisma and the professionalism with which Gary and
Butler portrayed bodybuilde...

Arnold). Throughout the 1970s he established a reputation as one of the most symmetrical and
proportionately balanced body...

The 1983 Mr. Olympia was won by Lebanon’s Samir Bannout. Like Sergio, Arnold and
Franco, Samir realized his future was in ...

extravaganza of contests, fitness demonstrations and conferences. The show is held every
spring in Columbus, Ohio.
Many of...

appearances. If Cory Everson was the Arnold of women’s bodybuilding then Lenda Murray was
the Lee Haney. With eight Ms. Ol...

Shawn Ray, one of the most popular bodybuilders ever.
Photo of Shawn Ray
BODYBUILDING MASTERS
There was a time that once a...

Olympia title in 2006.
INTO THE FUTURE
With prize money for professional bodybuilding contests now in the hundreds of thou...

1960s SERGIO OLIVA
33

1970s ARNOLD SCHWARZENEGGER
34

1980s LEE HANEY
35

1990s DORIAN YATES
36

2000s RONNIE COLEMAN
37

2008 JAY CUTLER
38

At over 300 pounds in the off-season and 274 in contest shape, Jay Cutler knows the meaning of the word “massive.”
WHY?
So...

Photo of Fouad Abiad and Paul Lauzon by Paul Buceta
41

I
CHAPTER 1
The Sport of Bodybuilding
“I’m retiring from competition, but I’ll never stop bodybuilding. It’s the
greatest ...

The Posedown is always an exciting round for fans.
Photo by Garry Bartlett
IF YOU STOP TRAINING, IT ALL TURNS TO FAT
Out o...

Another myth based on ignorance. This myth is probably based on the fact that modern
bodybuilders don’t have to demonstrat...

David Henry’s excellent flexibility and massive muscle size.
Photo of David Henry by Garry Barttlet
Photo of Mark Alvisi b...

BODYBUILDING IS GROSS!
This is not so much a myth as it is a matter of opinion. It is true that a large segment of the
gen...

B
“
CHAPTER 2
Gym Safety and Etiquette
“I told them the rules of my gym were strictly enforced. I read all the rules to
th...

they can be easily dropped if you run into trouble.
Photo of Pete Ciccone by Ralph DeHaan
USE COLLARS ON YOUR BARBELL EXER...

next set, except maybe when you have to take five minutes to strip a couple of hundred pounds
off a leg press machine befo...

“
WIPE DOWN YOUR BENCH AFTER USE
Human sweat carries hundreds of germs. It’s pretty disgusting to go to a bench or machine...

U
“
CHAPTER 3
Great Expectations
“Oddly enough, before he began training he showed no signs of his eventual
supremacy in c...

Photo of Darrem Charles by Irvin Gelb
Many bodybuilders have to accept that they have weak bodyparts. However, acceptance
...

“
relatives say you have your mom’s eyes, or your dad’s hair, they aren’t trying to embarrass you
– they are noticing inhe...

Photo of Flex Wheeler by Robert Kennedy
NUMBER OF MUSCLE CELLS
As you are probably aware, muscles are made up of smaller s...

Columbu, Frank Zane, Dexter Jackson, Dorian Yates or Lee Labrada to suggest bodybuilding
superstardom. But they ultimately...

T
CHAPTER 4
All Shapes and Sizes
“When the shorter man builds quads that measure 25 to 28 inches around,
they’ll look asto...

Illustration by Eric Blais
ECTOMORPHS
Since ectomorphs are primarily concerned with gaining muscle mass, I suggest they ke...

Photo by (Left to right) Robert Reiff, Irvin Gelb, Robert Reiff
Endomorphs will need to pay strict attention to their diet...

Photos by (Left to right) Irvin Gelb, Alex Ardenti, Robert Reiff
SO WHAT AM I?
You’re probably wondering by now which soma...

• Softball • Rugby • Volleyball
• Bodybuilding • Bodybuilding • Marathon running
While anyone can be a bodybuilder, an ect...

“
invest some of that energy into doing a personal-training course or nutrition degree?
Completing some sort of education ...

Train aggressively – but also wisely.
Photo of Ronny Rockel by Alex Ardenti
66

W
CHAPTER 5
Do You Have What It Takes?
“What the hell are you waiting for? Do you know that the number-one killer
in Ameri...

MUSCLE SIZE AND MASS
While hardness and structure are relevant, bodybuilding is about muscles – strong, massive,
powerful ...

MUSCULAR DEFINITION
There was a time when the bodybuilder with the largest muscles would probably win any given
contest, b...

NATURAL STRENGTH
With one or two possible exceptions, all today’s top bodybuilding stars are immensely strong.
Guys like J...

Y
CHAPTER 6
The Dos & Don’ts of DOMS
“The funny thing about DOMS is that none of the muscles worked exhibit
pain in the sa...

soreness is so extreme that it prevents you from doing normal day-to-day physical activity such
as walking or stair climbi...

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