Continuously published since 1936, Ironman is the dean of bodybuilding magazines. Ironman has been showcasing every major bodybuilder, training technique, and scientific advance, along with other aspects of the iron game, longer than any other bodybuilding magazine. With articles by and photos of the greatest names in bodybuilding, the Ironman archives represent the best of bodybuilding in the 20th century. Here, in one definitive, information-packed volume, you have the best that Ironman has to offer. The articles and photos reprinted in Ironman's Ultimate Bodybuilding Encyclopedia are of enormous and enduring value to beginners and experts alike. A tour de force of bodybuilding information with stunning photos of unrivaled quality, this massive volume covers every aspect of bodybuilding with authority and depth. Included is complete information on: Bodybuilding fundamentals Bodybuilding physiology Shoulder training Chest training Back training Arm training Abdominal training Leg training Training with a system Training with the champions Tricks and secrets to boost growth Training for mass Training for power Mental aspects of training Natural bodybuilding Bodybuilding nutrition Bodybuilding injuries Drugs in bodybuilding With Ironman's Ultimate Bodybuilding Encyclopedia , you will learn Arnold Schwarzenegger's insights on developing shoulder and back muscles, Mike Mentzer's complete triceps workout, and Lee Haney's tips for the best back training. You will understand how to develop granite abs with Steve Holman and huge chest muscles with Ron Harris. You will also benefit from Bill Starr's Power Rack Training and John Little's Static Contraction Training. This authoritative resource contains the step-by-step methods used by bodybuilders who went on to become Mr. America, Mr. Universe, or Mr. Olympia. Here, the champions reveal their techniques and secrets in their own words. Editor Peter Sisco is the author or coauthor of numerous fitness and bodybuilding books, including Power Factor Training, Power Factor Specialization: Chest Arms, Power Factor Specialization: Shoulders Back, Power Factor Specialization: Abs Legs, Static Contraction Training , and The Golfer's Two-Minute Workout .

This book is an excellent weight training reference for insight into the anatomy of the major muscle groups, and the exercises best suited to train specific muscles. The book is broken down into seven major muscle groups: arms, shoulders, chest, back, legs, buttocks, and abdomen. Within each muscle group are multiple exercises, each comprised of detailed anotomical illustrations, instructions on performing the exercises, and key information such as variations (for specific focus on particular muscles) and warnings (to aviod injury).

Using this book, one could easily select a variety of exercises to build a total body workout program. The selection of exercises also allows for some routine variation to keep one's workout from getting stale.

The illustrations are of an exellent quality, as are the materials. The pages are of heavyweight paper, with a semi-glossy finish. Although I rated this title highly, I did so with the understanding that it suits a very specific purpose, and is not a general purpose introduction or guide to weight training. This is an ANATOMY REFERENCE, specific to selected weight training exercises. It does not contain any other information concerning weight training, diet, exercise, etc. In fact, there is not even a brief introduction by the author, simply the reference material itself. But, in terms of its intended purpose, it is an excellent reference.

If you already have some sort of "Bodybuilding Encyclopedia", you probably already posess much of the information contained in this title. Having no interest in the history, self-promotion, and general testosterone driven attitudes of many of those types of titles (as well as the phonebook sized package), I much prefer this concise book as an exercise reference.

Continuously published since 1936, Ironman is the dean of bodybuilding magazines. It has been showcasing every major bodybuilder, training technique, scientific advance, and other aspects of the iron game longer than any other bodybuilding magazine. With articles by and photos of the greatest names in bodybuilding, the Ironman archives represent the best of bodybuilding. This definitive, information-packed volume contains the best that Ironman has to offer for building muscle mass. Ironman's Ultimate Guide to Building Muscle Mass is a how-to guide that includes the best mass-building routines of the greatest bodybuilders so that reader's can get the maximum, proven results. Included is complete information on: arm training for mass leg training for mass back training for mass shoulder training for mass chest training for mass mass training for hardgainers the science of supersetting targeting muscle fibers high-intensity training mass training versus strength training power bodybuilding bodybuilding nutrition and much, much more This authoritative resource contains the step-by-step methods used by champion bodybuilders and top bodybuilding researchers. For instance, you will learn Vince Gironda's training secrets, Bill Pearl's secrets for building massive size and power, and Sergio Oliva's saturation bombing arm routine. Beginners and seasoned bodybuilders alike can pack on more muscle mass than ever before by using the tricks and secrets revealed by experts who have spent decades examining every technique of the sport. Editor Peter Sisco is the author or coauthor of numerous fitness and bodybuilding books, including Power Factor Training, Power Factor Specialization: Chest Arms, Power Factor Specialization: Shoulders Back, Power Factor Specialization: Abs Legs, Static Contractions Training , and The Golfer's Two-Minute Workout .

This book has everything you need to know to develop a successful weightlifting program without spending $1,000-$3,000 on equipment. I just got this book in the mail yesterday and even though I got home late, I couldn't put it down. I have been running, cycling and XC skiing for almost a year with the aid of the Covert Bailey books, and I recently brought out my old 80-lb. weight set from Christmas 1985. I was using the manual that came with the weights and a Bowflex training guide from the Internet to develop a workout that reached all of the muscles. I was sure going about it the wrong way.

The book first explains all of the muscles in-depth, even giving examples of motions that show their use. Then comes the equipment section beginning with items you already have in your house (milk jugs) up to thousand-dollar equipment. They help you identify your goals and discuss training plans to achieve them.

The next sections include exercises (beginner, intermediate, advanced) for ALL the muscle groups in your body sorted by equipment type: body-weight only, dumbbells, barbells, and multistation-machines. If you have a combination like me (body weight, dumbbells, barbells - investment of $250) there is a chapter on using them together. At the end there are actual charts of exercises for you to use. I am putting together a program for myself and am looking forward to increased effectiveness in my weight training.

This is a phenomenal book for anyone, from the personal trainer down to the weekend-warrior. As a physical therapist and certifeid strength & conditioning specialist, I appreciated all of the research references. Lou and Alwyn have done their homework to make this program. I'm looking forward to using their workouts and I'll report back in the future (for those that may find it helpful). Although, there are "only" 6 basic moves, there are many variations of the moves, so don't think for a minute that the routines will be boring.
BTW, this ties in real nicely with the works of Gray Cook, who has developed a Functional Movement screen around the 7 main movements of the body. Funny, how these tie in together. Its about time that someone has made this program simple for the masses. Lou, Alwyn, Mark Verstegen, Gray Cook, and Mike Boyle have got IT. Nice job to the authors!!!

Did you know your muscles burn 90% of your calories everyday. IT'S YOUR METABOLISM!! And your losing those fat-burning muscles unless you learn a little weight training.

It's that simple - or is it? Weight Training Workouts that Work takes all the guesswork out of weight training. Using easy-to-follow proven workouts and three detailed photos of the best exercises, learn the right way to lift weights in less than 30 minutes. Then just take this handbook to your workouts and follow the simple workouts and exercises to burn away unwanted fat and reshape your body! Weight Training Workouts that Work shows you the most productive exercises and proper form, how many sets and repetitons to do, what days to workout and of course how much weight to use. It's very easy and it works for anybody, any age!

I saw some of the negative reviews. While they may make some valid points, pointing out that there is other information out there in no way helps anyone get that information in as well explained and thorough as here. Knowing how the body creates muscle as opposed to creating capillaries enables you to not only excercise confident that you will get the results you want but gives you ammo to shut up the legions of would be experts who will try to tell you how to lift.

I got in really good shape following Pavel's program and consequently received lots of unsolicited advice from guys who were either in no position to give it (your belt buckle should be visible before giving exercise advice) or gym rats extolling the virtues of high reps (one of whom, after becoming a father and no longer having the time for the the gym, visibly shrunk).

The big flaw in their pitch is it doesn't appeal to my basic flaws: Laziness and inconsistancy. Pavel however enables me to cut down my workout to 30 minutes and still have accomplished something. Also I periodically stop working out and have a hard time getting started again because I'm busy (this ice-cream won't eat itself). Once I went as long as 6 or 7 months without lifting and saw no difference! This is a sloth's dream. Muscle without constant maintainance. I love it.

The one complaint I'd have to agree with is the price. A book this size and length should have been $20-$25 tops. But I guess since it put me in the position of being able to take of my shirt and not only not be embarassed but get a few looks from females (hell even with one on sometimes) I won't complain too loudly.

Essentials of Weightlifting and Strength Training, by Mohamed F. El-Hewie, is a book which encompasses both the very general and the very specific. It covers a wide range of subjects relevant to health, fitness, nutrition, strength training, and Olympic-style weightlifting and often does so in explicit detail with exhaustive illustration. Despite the broad scope, the basic theme of the book is simple to understand: the author believes that a balanced program of basic, compound exercises emphasizing the functional aspects of the bodies largest muscle groups are key to maximizing strength and fitness. Examples of these exercises include the Olympic lifts: the snatch and the clean and jerk, and assistance/power lifts like the squat, deadlift, bench and military presses, and the jump good morning. He believes that other exercises and training modalities, such as bodybuilding-type training and moves can, and should, be added to the basics where needed to enhance performance and achieve goals. The author includes extensive information on structuring strength training and fitness routines starting with the basic principles and terminology applicable to everyone, and ending with a detailed example of a cycling plan for competitive Olympic-style weightlifters. The example of the Olympic-lifting cycle alone takes up 22 pages and includes day by day, rep by rep scheduling for the Olympic lifts and all their assistance exercises. We're talking detailed. Other highlights that struck me include:

• 40 well-illustrated pages on learning and teaching the snatch and the clean and jerk.
• Detailed chapters on powerlifting, bodybuilding, and weight training, including technical instructions on the involved exercises and competitive lifts. Also the pro's and cons of each training style.
• Discussion on bringing women into productive training and eliminating fallacies about strength training women.
• Discussion on making decisions on balancing strength and endurance to meet your goals.
• Discussions of everything from injury treatment and prevention, to training psychology, to plyometrics, to aerobic exercise, to the riboflavin content of many common foods, to the proper form for lifting a bag of groceries, and much, much, MUCH more.

I very much liked this book and expect to benefit from it in my own endeavors as a competitive weightlifter. While not everything in this book is new or groundbreaking, it is a solid manual and exhaustive reference book. The author's philosophy of taking the best lessons learned from hundreds of years of strength training and weightlifting competition and incorporating them into a program that maximizes health, performance, and function seems basically sound. While I would question some of his claims, more often than not they agreed with my own experience and common sense. These are the pros of this book. The cons include frequent editing and translation errors which are sometimes distracting. Also, many portions of the book are written from the author's own experience and his extrapolations from the experience of others. This may be discomfiting for some people who prefer to put their faith in formal, documented research. Also, though the book is basically well-organized and easy to understand, the sheer volume of information might be daunting to some people.

If you are, or are thinking of, using anabolics (including prohormones soon), you need to read this book.

The more you read, the more angry you become at the persecution of responsible adults, whose only vice seems to be a desire to improve their physique.

This book gives you a list of steroid related laws for all 50 states as well as a lot of "horror stories" about average citizens caught up in the "anti-steroid mania" of some rural law enforcement agencies. IE, the guy who has smaller than a personal amount of some oral steroid who is suddenly seen as a BIG DEALER by Bubba Podunk deputy sheriff. Then spends countless dollars and loses almost everything trying to convince some small town judge that he is not the same as some Columbian Cartel Drug Lord (yes, some are really that bad)

When 1/2 of health care costs in America are being caused by obesity related illnesses, why is the government going after fitness enthusiasts?? Because they're different, because they're not 50lbs overweight and don't sit around at lunch with a triple cheeseburger, large fries, 3 glasses of beer, and a pack of cigarettes???? I just don't get it at all, but this book will wake you up. You think the 'prohormone ban' is the end of it. No way buddy, some of these guys are so ignorant, they want it all. Read, learn, and get angry.

This book has everything you need to know about all aspects of bodybuilding. It starts with basic recommendation and training techniques for the beginner and ends with posing for bodybuilding competitions. The book is well organized, so it is very hard to get lost. In the first few pages, you will find the history of bodybuilding, but following it are the actual programs and sets of exercises that you can use for every workout. There is a beginner program, advanced program, and competition program. Each program has 2 levels of training listing exercises most suitable for each level. If you are a beginner, you can start with level 1 of the beginner training and then eventually move up as you see results. Or you can just start with a level that you see fit for your current shape, as I did. After all the programs, you will find information on how to correctly perform each of the exercises listed in training programs, all with big illustrations (you will see a lot of inspiring pictures of famous bodybuilders). You will also find many different exercises that you can use to alternate your workouts, and also nutritional programs to go with your training. Nutritional programs are divided into different levels as well. I have never used anabolic steroids, and I have no problem performing exercises listed in the book. Some of them may be hard, but not in the beginner training. That's why you shouldn't start with advanced training unless you feel comfortable. I started seeing results after as little as 2 weeks after almost no progress for last half a year before I picked up this book. Arnold's training hits all muscle groups, and some that many people simply miss/disregard, but that are essential for building the best physique. You don't need steroids to do any of the exercises or to workout for 2 hours a day. In fact, I actually enjoy my every workout more than ever. It is hard to describe 800 page book in a few words, so there are a lot of things in there that I didn't even mention. You just have to see for yourself. I can't speak for everyone, but I definately recommend it.

I have been a competetive athlete my whole life. I became heavily involved with Mixed Martial Arts training 13 years ago. I have lifted weights since I have been 14 years old. I always went through the motions thinking I was working out and training hard. That's just it, I was training hard and not smart. I read Dr. Colker's book and applied all of his information and advice right away. I couldn't put the book down and finished it in 2 days. Instantly I noticed results as did lots of people I worked out with and trained with. On the one hand it was frustrating b/c I wish I had this information years ago. I feel that my athletic performance, health and cosmetic appeal would have been far superior. On the other hand, I am so grateful to have this wealth of knowledge now which has changed my life forever. I am now weight training and not weight lifting. I recommend this book to anyone who thinks they can't gain more muscle, cut up or just improve their overall health. This book is broken down so anyone can understand. This book has completely changed my perspective on fitness and my body. Thank you Dr. Colker for relighting that flame under my ass for health, fitness and an amazing way of life that I will never trade in.

This book really is the ultimate in men's fitness. The language is straightforward, clear, and concise. The guide is also incredibly comprehensive, covering everything from mental focus to nutrition to each exercise. I'm currently doing the 14-Day Body Sculpting Workout and I find it challenging and very effective. You don't need to use heavy weights as you just need to focus on proper form and "zoning in" on the muscle(s) you're working. You can almost feel your body taking shape as you progress through the workouts. Also, the descriptions and images of how to perform each exercise are very well done and help you focus on exactly what you need to do to maximize your efforts. I'd highly recommend this book to any man looking to get into serious shape the right way. Many thanks to Hugo and James!

A state-of-the-art weight-lifting and nutritional blueprint for "skinny" guys who want to pack on muscle

Let's face it, naturally skinny guys are at a distinct genetic disadvantage when it comes to building muscle mass. But with the proper advice, these "hardgainers" definitely can realize their fitness goals. In Scrawny to Brawny, the authors draw on their years of practical experience as private strength and nutrition coaches to provide hardgainers with:

• A progressive, state-of-the-art program that optimizes results with shorter, less frequent workouts that maximize compound exercises
• A unique, action-based perspective on nutrition that shows how to prepare quick muscle-building meals and snacks-and how to take advantage of several critical times in the day when muscle growth can be stimulated by food intake
• Vital information on how to identify and fix any weak links in their physiques that may be precursors to injury

Designed not only for frustrated adult hardgainers but also-with its strong anti-steroid message-a terrific book for the large teen market, Scrawny to Brawny fills a significant gap in the weight-lifting arsenal.

Certain to become the bible of HIT-the training that revolutionized lifting with shorter, far-more-intense workouts-this impassioned guide is the last word on how to achieve explosive growth safely, without steroids!

For many dedicated bodybuilders, the weight-lifting theories of Arthur Jones are gospel. It was Jones, the inventor of Nautilus exercise equipment, who first discovered that short, intense workouts could produce better results than the long, high-volume workouts then in vogue.

Even though research into Jones's methods has proved them correct, a number of high-profile strength coaches use HIT to train their athletes, and the bodybuilding magazine Ironman does HIT-based features every issue, there still are no major HIT books in stores. This new book-by champion bodybuilder, exercise researcher, and best-selling author Ellington Darden, who is a Jones disciple and friend-shows lifters how to apply the master's teachings, along with some new HIT concepts to achieve extraordinary results.

At the heart of the book is a complete, illustrated, six-month course for explosive growth. Exercise by exercise, workout by workout, the reader is shown precisely what to do, and perhaps even more important, what not to do. Charging that too many bodybuilders follow a more-is-better approach-too many exercises, too many sets, and too much frequency-and rely on steroids to compensate for depleted recovery ability, Darden shows why HIT, steroid-free and healthy, is the best way to safely build muscle. Finally, the exercise religion Arthur Jones founded, and Darden fine-tuned, has its bible.

Every woman's desire to achieve a beautiful and healthy body is made easy with this unique and comprehensive program! Body sculpting is the key to attaining a beautiful, defined, healthy figure. By combining precision weight training with proper diet and nutrition, The Body Sculpting Bible for Women demonstrates that women everywhere can rapidly meet their fitness goals, including

• improved strength
• reduced body fat
• increased energy
• sculpted thighs
• slim hips
• perfectly shaped arms
• tight and toned abdominals
• fit and firm buttocks

Women have been searching for an ideal fitness program: one that is convenient, effective and, most importantly, tailored specifically for a woman's body. Now it's here! Authors James Villepigue and Hugo Rivera have developed a unique and powerful 14-day body sculpting workout that promises to deliver life-changing and long-lasting results. It's a complete success formula in one easy-to-follow book: The Body Sculpting Bible for Women. 100 b/w photos.

The advanced techniques, most productive workouts, and life-transforming personal philosophies of bodybuilding legend Mike Mentzer Whatever your level of fitness, you can kick your muscles--and your mind--into high gear with the radical training philosophies and advanced bodybuilding techniques of Mike Mentzer, the first bodybuilder to ever garner a perfect score in the Mr. Universe competition.

The thinking man's bodybuilder, Mike revolutionized the art of training with his Heavy DutyTM system, proving that "less is more" when it comes to making great gains. But Mike's most advanced ideas have never been revealed--until now. Direct from Mentzer's inner circle--friend and colleague John Little along with Joanne Sharkey, the CEO of Mentzer-Sharkey Enterprises, Inc.--The Wisdom of Mike Mentzer gives you an insider's look at his most intense, in-depth lessons.

Inside these pages you will learn all the fundamentals of:

• HUNGER--the code of integrity for displaying a heroic physique
• Philosophy and character building--why you need never again fear your competition
• The science of productive bodybuilding exercise--Mentzer's fail-safe principles for building maximum size and strength
• Consolidation Training--a lightning-quick workout that works "like magic" for producing phenomenal muscle growth
• Advanced Heavy DutyTM techniques, such as Omni-Contraction Training, Infitonic Training, and Rest-Pause Training

The Wisdom of Mike Mentzer provides readers with a unique insight into the world of Mike Mentzer--the man, the philosopher, and the legend.

I bought this book as well as the Ironmans ultimate mass guide.I found both books to be of great vaulue.I have learned a great deal about nutrition.Although the book does not cover a great deal, it does however explain how to build a good nutrional base.I suggest anyone wanting to learn about mass and nutrion,get both books as they complment each other very well.

This book should be an essential text for any bodybuilder or strenth training enthusiast who wants a scientific plan that will get them bigger and stronger. Bompa's periodization for bodybuilders, Pasquale's metabolic diet and anabolic diet , Cornacchia's exercise selection studies, 1-RM charts, and an abundance of exercise physiology are all included for one cheap price! This book, is without a doubt, the best resistance training book I have ever read let alone bought. Keep in mind that upon a first reading of the book, you may seem confused as what to do and how to apply the information, but re-read it and you will understand quickly how you can set-up a great program that will take you to the limits of your genetic capabilities.