PREFACE
INTRODUCTION
BOOK I – LAYING THE GROUNDWORK
Chapter 1 – The Sport of Bodybuilding
Chapter 2 – Gym Safety and Etiquette
Chapter 3 – Great Expectations
Chapter 4 – All Shapes and Sizes
Chapter 5 – Do You Have What It Takes?
Chapter 6 – The Dos and Don’ts of DOMS
Chapter 7 – Bodybuilding 101: Reps
Chapter 8 – Bodybuilding 101: Sets
Chapter 9 – Bodybuilding 101: Just How Heavy?
Chapter 10 – It’s Time to Train
Chapter 11 – When and How Often
Chapter 12 – Tips to Keep You Focused and Motivated
Chapter 13 – The Missed Workout
Chapter 14 – Equipment: Yours
Chapter 15 – Equipment: The Gym’s
BOOK II – THE BODY YOU’RE BUILDING
Chapter 16 – Bodybuilding Biology
Chapter 17 – The Pump
Chapter 18 – Exercise and Adaptation
Chapter 19 – The Cardiovascular System
Chapter 20 – Skin – The First Line of Defense
Chapter 21 – The Nervous System
Chapter 22 – The Endocrine System
BOOK III – READY, SET, GO!
Chapter 23 – The Warmup
Chapter 24 – Record Keeping and Evaluation
Chapter 25 – Stretch for Success and Injury Prevention
Chapter 26 – Beginner Guidelines and Goals
BOOK IV – PRINCIPLES OF NUTRITION
Chapter 27 – Nutrition 101: The Basic Food Groups
Chapter 28 – The Nutrient Groups
Chapter 29 – Cholesterol
Chapter 30 – Digestion
Chapter 31 – Nutrition 201
Chapter 32 – Nutrition 301
Chapter 33 – White Death – Avoiding the Insulin Spike
Chapter 34 – The Importance of Breakfast
Chapter 35 – Lunch
Chapter 36 – Main Courses
Chapter 37 – Snacks
Chapter 38 – Supplements
BOOK V – INTERMEDIATE-LEVEL CONCERNS
Chapter 39 – Size or Shape? – The Chicken & Egg Dilemma
Chapter 40 – Intermediate-Level Training
Chapter 41 – Dumbell-Only Training
Chapter 42 – Training Injuries – When Things Go Wrong
Chapter 43 – Overtraining – Pushing Yourself Over The Limit
Chapter 44 – Instinctive Training and Returning After a Layoff
BOOK VI – ADVANCED-LEVEL TRAINING
Chapter 45 – Advanced Bodybuilding
Chapter 46 – Sticking Points – How to Become Unstuck
Chapter 47 – Shock it to Them
Chapter 48 – Asymmetric Training
Chapter 49 – Working the Lowers
BOOK VII – BODYBUILDING – THE GREATEST OF SPORTS
Chapter 50 – Go For It!
Chapter 51 – Your First Contest
Chapter 52 – Step One – Which Contest to Choose?
Chapter 53 – Step Two – Round by Round
Chapter 54 – Step Three – Round Two
Chapter 55 – Step Four – Round Three
Chapter 56 – Step Five – The Posedown
Chapter 57 – Pre-Contest Eating
Chapter 58 – Looking Your Best Onstage
Chapter 59 – Tanning and Oiling
Chapter 60 – Hair Style
Chapter 61 – The Brief on Briefs
Chapter 62 – Showtime!
Chapter 63 – Psychological Warfare
BOOK VIII – EARNING A LIVING THROUGH BODYBUILDING
Chapter 64 – Making a Living Through Bodybuilding
Chapter 65 – Turn that Winning Body into Cash
Chapter 66 – Contest Promotion
BOOK IX – THE BIG SEVEN
Chapter 67 – The Barbell Row
Chapter 68 – The Squat
Chapter 69 – The Bench Press
Chapter 70 – Barbell Curls
Chapter 71 – The Deadlift
Chapter 72 – Dips
Chapter 73 – Chin-Ups
BOOK X – THE M.A.S.S. SYSTEM OF TRAINING
Chapter 74 – The M.A.S.S. System of Training – Phase I
Chapter 75 – The M.A.S.S. System of Training – Phase II
Chapter 76 – The M.A.S.S. System of Training – Phase III
BOOK XI – TRAINING WITH THE SUPERSTARS
Chapter 77 – Back Training
Chapter 78 – Chest Training
Chapter 79 – Shoulder Training
Chapter 80 – Quad and Hamstring Training
Chapter 81 – Calf Training
Chapter 82 – Biceps and Triceps Training
Chapter 83 – Forearm Training
Chapter 84 – Abdominal Training
Chapter 85 – Serratus, Lower Back and Neck
Chapter 86 – Classic Routines of the Superstars
BOOK XII – THE COMPLETE BODYBUILDER
Chapter 87 – Tips for the Traveling Bodybuilder
Chapter 88 – The Corporate Quickie
Chapter 89 – PHA Training
Chapter 90 – To the Heart of the Matter with Cardio Training
Chapter 91 – Spin Classes
Chapter 92 – Shaping Up at School
Chapter 93 – Don’t Drag from Jet Lag
Chapter 94 – Bodybuilding in the Golden Years
BOOK XIII – BODYBUILDING SOCIOLOGY
Chapter 95 – How You Fit In
Chapter 96 – Can’t We All Just Get Along?
BOOK XIV – HARDCORE GROWTH
Chapter 97 – The Key to Anabolic Growth
Chapter 98 – The Medicated Edge
Chapter 99 – Anabolic Steroids
Chapter 100 – Insulin
Chapter 101 – Human Growth Hormone
Chapter 102 – Synthol
Chapter 103 – Thyroid Drugs
Chapter 104 – Ephedrine
Chapter 105 – Diuretics
Chapter 106 – Acne
APPENDIX I – QUESTIONS AND ANSWERS
APPENDIX II – EXERCISE DESCRIPTIONS
GLOSSARY
