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¿øÁ¦ : The New Encyclopedia of Modern Bodybuilding
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Á¦1±Ç º¸µðºôµù¿¡ ´ëÇÑ ¼Ò°³ INTRODUCTION TO BODYBUILDING

Á¦1Àå ÁøÈ­¿Í ¿ª»ç EVOLUTION AND HISTORY
º¸µðºôµùÀ¸·ÎÀÇ º¯Ãµ»ç The Transition to Bodybuilding
1940, 1950³â´ëÀÇ º¸µðºôµù Bodybuilding in the Forties and Fifties
1960³â´ëÀÇ º¸µðºôµù Bodybuilding in the Sixties
1970³â´ëÀÇ º¸µðºôµù Bodybuilding in the Seventies
ÆßÇÎ ¾ÆÀ̾ð Pumping Iron
1980, 1990³â´ëÀÇ º¸µðºôµù Bodybuilding in the Eighties and Nineties
º¸µðºôµùÀÇ Æø¹ßÀû ¼ºÀå The Explosive Growth of Bodybuilding
¾Æ³îµå Ŭ·¡½Ä ÁÖ°£ The Arnold Classic Weekend
Á÷¾÷À¸·Î¼­ÀÇ º¸µðºôµù The Profession of Bodybuilding
Á¶ ¿þÀÌ´õ Joe Weider
Çö´ëÀû ÈÆ·ÃÀÇ ÁøÈ­ The Evolution of Modern Training
º¸µðºôµùÀÇ ¹Ì·¡ The Future of Bodybuilding
¿©ÀÚµéÀÇ º¸µðºôµù Women's Bodybuilding

Á¦2Àå º¸µðºôµùÀÇ ABC THE ABCs OF BODYBUILDING
½ºÆ÷Ã÷ ´ë ¿îµ¿½Ã½ºÅÛ Sport vs. Exercise System
Á¡ÁøÀû ÀúÇ×ÈÆ·Ã Progressive-Resistance Training
¿þÀÌÆ®¸®ÇÁÆÃ, ÀúÇ×ÈÆ·Ã, ±×¸®°í º¸µðºôµù Weightlifting, Resistance Training, and Bodybuilding
À¯»ê¼Ò ¿îµ¿°ú ±ÙÀ° µ¥ÇÇ´Ï¼Ç Aerobics and Muscular Definition
´Ù¸¥ ¿îµ¿¼±¼öµéÀÌ ÇÏ´Â º¸µðºôµù Bodybuilding for Athletes

Á¦3Àå ÈƷðæÇè THE TRAINING EXPERIENCE
»ý°¢ÇÏ´Â ´ë·Î °ÅµÐ´Ù What You Think Is What You Get
¿©ÀÚµéÀÇ ÈÆ·Ã Training for Women

Á¦4Àå ü·ÃÀå THE GYM
ü·ÃÀåÀÇ Æø¹ßÀû Áõ°¡ The Gym Explosion
ü·ÃÀå¿¡¼­ ¹«¾ùÀ» »ìÆ캼 °ÍÀΰ¡ What to Look for in a Gym
ÁÖÀ§È¯°æ°ú ºÐÀ§±â Environment and Atmosphere
±× ü·ÃÀå¿¡¼­ ´©°¡ ÈÆ·ÃÇÏ°í Àִ°¡? Who Else Is Training in the Gym?
¹Ýµå½Ã ·Î½º¾ØÁ©·¹½º¿¡¼­ ÈÆ·ÃÇÒ ÇÊ¿ä´Â ¾ø´Ù You Don't Have to Train in Los Angeles
½ÃÇÕ¿¡ ÃâÀüÇÏÁö ¾ÊÀ» »ç¶÷µéÀ» À§ÇÑ Ã¼·ÃÀå Gyms for Noncompetitors
Áý¿¡¼­ ÇÏ´Â ÈÆ·Ã Training at Home

Á¦5Àå ½ÃÀÛÇϱâ GETTING STARTED
¹ß´ÞÀÌ ºü¸¥ »ç¶÷°ú ´À¸° »ç¶÷ Fast and Slow Developers
ÀÚÀ¯Áß·® ´ë ¸Ó½Å¡ªÁß·ÂÀÇ ¹®Á¦ Free Weights vs. Machines¡ªA Matter of Gravity
½Å¹ß Shoes
Àå°© Glovess
½ºÆ®·¦ Strapss
º§Æ® Belts
·¦ Wraps
Çìµå ½ºÆ®·¦ Head Straps
Á߷ºÎÃ÷ Gravity Boots
°í¹« ¼ÒÀçÀÇ ¶¡º¹ Rubber Suits
ÈÆ·ÃÀϱâ Training Diary
º¸µðºôµù°ú ¾ÆÁÖ ¾î¸° ¾ÆÀ̵é Bodybuilding and the Very Young
´ÊÀº ½ÃÀÛ Starting Late
º¸µðºôµù°ú ³ë³âÃþ Bodybuilding and the Elderly
½ÃÇÕ ÂÊÀ¸·Î ÀÌÇàÇϱâ Marking the Transition
½ÃÇÕ Competition

Á¦2±Ç ÈÆ·ÃÇÁ·Î±×·¥ TRAINING PROGRAMS

Á¦1Àå ±âº» ÈÆ·Ã ¼öÄ¢ BASIC TRAINING PRINCIPLES
°³ÀÎÀû ÇÊ¿ä»çÇ× Individual Needs
Á¡ÁøÀûÀÎ ÀúÇ× Progressive Resistance
¹Ýº¹¼ö Reps
½ÇÆÐÁöÁ¡±îÁö ÈÆ·ÃÇϱâ Training to Failure
¼¼Æ®¼ö Sets
Àüü°¡µ¿¹üÀ§ Full Range of Motion
¼öÃàÀÇ Áú The Quality of Contraction
¿ö¹Ö¾÷ Warming Up
ÆÄ¿öÆ®·¹ÀÌ´× Power Training
Çìºñ µ¥ÀÌ Heavy Days
¿À¹öÆ®·¹ÀÌ´×°ú ȸº¹ Overtraining and Recuperation
¼¼Æ® »çÀÌÀÇ ÈÞ½Ä Resting Between Sets
È£Èí Breathing
½ºÆ®·¹Äª Stretching
½ºÆ®·¹Äª ¿îµ¿ STRETCHING EXERCISES
»çÀÌµå º¥µå Side Bends
Æ÷¿öµå º¥µå Forward Bends
ÇܽºÆ®¸µ ½ºÆ®·¹Ä¡ Hamstring Stretches
·±Áö Lunges
ÇÇÆ® ¾îÆÄÆ® ½ÃƼµå Æ÷¿öµå º¥µå Feet Apart Seated Forward Bends
ÀÌ³Ê ½ÎÀÌ ½ºÆ®·¹Ä¡ Inner Thigh Stretches
Äõµå¸®¼Á½º ½ºÆ®·¹Ä¡ Quadriceps Stretches
Çãµé·¯½º ½ºÆ®·¹Ä¡ Hurdler's Stretches
½ºÆÄÀ̳ΠƮÀ§½ºÆ® Spinal Twists
ÇàÀ× ½ºÆ®·¹Ä¡ Hanging Stretches

Á¦2Àå üÇü ¹Ù·Î ¾Ë±â LEARNING YOUR BODY TYPE
üÇü¿¡ ´ëÇÑ ÀÌÇØ Understanding Your Body Type
´ë»ç¿Í ¸Ó½½ºôµù Metabolism and Muscle-Building
¿Ü¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Ectomorph Training
Á߹迱Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Mesomorph Training
³»¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Endomorph Training
ü¼ººÐ °Ë»ç Body Composition Testing

Á¦3Àå ±âº»ÈÆ·ÃÇÁ·Î±×·¥ THE BASIC TRAINING PROGRAM
ºÐÇÒ ½Ã½ºÅÛ ÈÆ·Ã Split System Training
±âº» ±ÙÀ°±º The Basic Muscle Groups
ÀÚ½ÅÀÇ ÈÆ·ÃÇÁ·Î±×·¥ ±¸¼ºÇϱâ Organizing Your Training
È޽İú ȸº¹ Rest and Recuperation
¾ðÁ¦ ÈÆ·ÃÇÒ °ÍÀΰ¡ When to Train
·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ Level I Exercise Program
·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ Level II Exercise Program

Á¦4Àå »ó±ÞÈƷüöÄ¢ ADVANCED TRAINING PRINCIPLES
ÈƷð­µµ ³ôÀ̱â Increasing Training Intensity
ÀÎÅÙ½ÃƼ Å×Å©´Ð Intensity Techniques
ÆÄ¿öÆ®·¹ÀÌ´×¼öÄ¢ Power-Training Principle
»ó±ÞÈƷüöÄ¢ »ç¿ëÇϱâ Learning to Use Advanced Training Principles

Á¦5Àå Áú ³ôÀº À°Ã¼ Å°¿ì±â- »ó±ÞÈÆ·ÃÇÁ·Î±×·¥ BUILDING QUALITY PHYSIQUE- THE ADVANCED TRAINING PRINCIPLES
¾ðÁ¦ »ó±ÞÈÆ·Ã ÂÊÀ¸·Î ³ª¾Æ°¥ °ÍÀΰ¡ When to Move on to Advanced Training
"°í¼¼Æ®¼ö"ÈÆ·Ã "High-Set" Training
ÀÌÁߺÐÇÒÈÆ·Ã Double-Split Training
»ó±ÞÈÆ·ÃÇÁ·Î±×·¥ ADVANCED TRAINING PROGRAM µÎ ·¹º§ »ó±ÞÇÁ·Î±×·¥ The Two-Level Advanced Program
·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ LEVEL I EXERCISE PROGRAM
·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ LEVEL II EXERCISE PROGRAM
ÇÑ°è±îÁö °¡±â Going to the Limit
ÇÁ·Î±×·¥¿¡ º¯È­ ÁÖ±â Varying Your Program
¾àÁ¡ÈÆ·Ã Weak Point Training
¾àÁ¡ºÎÀ§ ÈÆ·Ã Training Weak Areas

Á¦6Àå ½ÃÇÕÈÆ·ÃÇÁ·Î±×·¥ COMPETITION TRAINING PROGRAM
½ÃÇÕ À°Ã¼ Å°¿ì±â Building a Competition Physique
ÀÛ¾ÆÁö´Â °Í¿¡ ´ëÇÑ µÎ·Á¿ò The Fear of Smallness
½ÃÇÕÈÆ·ÃÀÇ ¿ä¼Òµé The Elements of Competition Training
ÈÆ·ÃÆÄÆ®³Ê¿¡ ÀÇÇØ Á¿ìµÈ´Ù Depending on Your Training Partner
ÈƷ÷® Training Volume
°³º°¿îµ¿ ¼±Åà Choosing Exercises
ÈƷúÐÇÒ The Training Split
½ÃÇտÇÁ·Î±×·¥ Competition Exercise Program
°³Àο¡°Ô ¸Â°Ô ÈÆ·ÃÇÁ·Î±×·¥ Â¥±â Individualizing the Training Program
±ÙÀ° ¼¼ÆÛ·¹ÀÌ¼Ç Muscle Separation
±ÙÀ°Áú°ú µ¥ÇǴϼÇ- ÀÚ½ÅÀÇ Áøô ºÐ¼®Çϱâ Muscularity and Definition- Analyzing Your Progress
¾ß¿Ü ÈÆ·Ã Outdoor Training

Á¦7Àå ¹°Áúº¸´Ù °­ÇÑ Á¤½Å·Â- ¸¶Àεå, °¡Àå °­·ÂÇÑ µµ±¸ MIND OVER MATTER- MIND, THE MOST POWERFUL TOOL
Å« ¸ñÇ¥¿Í ÀÛÀº ¸ñÇ¥ Big Goals and Little Goals
½ÇÆзκÎÅÍ ¹è¿ì±â Learning from Failure
±ÙÀ°¾ïÁ¦ Muscular Inhibition
µ¿±âÀ¯¹ßÀÇ ±Ø´ëÈ­ Maximizing Your Motivation
Àå¾Ö¹° ŸÆÄ Breaking Barriers
º¸µðºôµùÀÌ ¸¶Àε忡 ¾î¶»°Ô ¿µÇâÀ» ¹ÌÄ¡´Â°¡ How Bodybuilding Affects the Mind

Á¦3±Ç ½ÅüºÎÀ§º° ¿îµ¿ BODY PART EXERCISES

¾î±ú THE SHOULDERS
¾î±ú ±ÙÀ° The Muscles of the Shoulders
¾î±ú °üÂû Looking at the Shoulders
»ï°¢±Ù ÈÆ·Ã Training the Deltoids
±âº»ÈÆ·Ã Basic Training
»ó±ÞÈÆ·Ã Advanced Training
½ÃÇÕÇÁ·Î±×·¥ The Competition Program
½Â¸ð±Ù ÈÆ·Ã Training the Trapezius Muscles
¾àÁ¡ÈÆ·Ã Weak Point Training
¾î±ú ¿îµ¿ SHOULDER EXERCISES
¾Æ³îµå ÇÁ·¹½º Arnold Presses
ºñÇÏÀεå-³Ø ÇÁ·¹½º Behind-the-Neck Presses
´ýº§ ÇÁ·¹½º Dumbbell Presses
¹Ð¸®Å͸® ÇÁ·¹½º Military Press
Ŭ¸° ¾Ø ÇÁ·¹½º Clean and Press
¸Ó½Å ÇÁ·¹½º Machine Presses
Ǫ½Ã ÇÁ·¹½º Push Presses
½ºÅĵù ·¡ÅÍ·² ·¹ÀÌÁî Standing Lateral Raises
¿ø-¾Ï Å©·Î½º ÄÉÀÌºí ·¡ÅÍ·² One-Arm Cross Cable Laterals
¿ø-¾Ï »çÀ̵å ÄÉÀÌºí ·¡ÅÍ·² One-Arm Side Cable Laterals
½ÃƼµå ¿ø-¾Ï Å©·Î½º ÄÉÀÌºí ·¡ÅÍ·² Seated One-Arm Cross Cable Laterals
¸®¹ö½º ¿À¹öÇìµå ´ýº§ ·¡ÅÍ·² Reverse Overhead Dumbbell Laterals
¸Ó½Å

¿Å±äÀÌ ¸Ó¸®¸» v
¿Å±äÀÌ ÀÏ·¯µÎ±â vii
°¨»çÀÇ ¸» ix
ÁöÀºÀÌ ¸Ó¸®¸» xi

Á¦1±Ç º¸µðºôµù¿¡ ´ëÇÑ ¼Ò°³ INTRODUCTION TO BODYBUILDING

Á¦1Àå ÁøÈ­¿Í ¿ª»ç EVOLUTION AND HISTORY 3

º¸µðºôµùÀ¸·ÎÀÇ º¯Ãµ»ç The Transition to Bodybuilding 11
1940, 1950³â´ëÀÇ º¸µðºôµù Bodybuilding in the Forties and Fifties 13
1960³â´ëÀÇ º¸µðºôµù Bodybuilding in the Sixties 17
1970³â´ëÀÇ º¸µðºôµù Bodybuilding in the Seventies 24
ÆßÇÎ ¾ÆÀ̾ð Pumping Iron 34
1980, 1990³â´ëÀÇ º¸µðºôµù Bodybuilding in the Eighties and Nineties 34
º¸µðºôµùÀÇ Æø¹ßÀû ¼ºÀå The Explosive Growth of Bodybuilding 36
¾Æ³îµå Ŭ·¡½Ä ÁÖ°£ The Arnold Classic Weekend 39
Á÷¾÷À¸·Î¼­ÀÇ º¸µðºôµù The Profession of Bodybuilding 39
Á¶ ¿þÀÌ´õ Joe Weider 40
Çö´ëÀû ÈÆ·ÃÀÇ ÁøÈ­ The Evolution of Modern Training 42
º¸µðºôµùÀÇ ¹Ì·¡ The Future of Bodybuilding 43
¿©ÀÚµéÀÇ º¸µðºôµù Women's Bodybuilding 45

Á¦2Àå º¸µðºôµùÀÇ ABC THE ABCs OF BODYBUILDING 47

½ºÆ÷Ã÷ ´ë ¿îµ¿½Ã½ºÅÛ Sport vs. Exercise System 47
Á¡ÁøÀû ÀúÇ×ÈÆ·Ã Progressive-Resistance Training 48
¿þÀÌÆ®¸®ÇÁÆÃ, ÀúÇ×ÈÆ·Ã, ±×¸®°í º¸µðºôµù
Weightlifting, Resistance Training, and Bodybuilding 49
À¯»ê¼Ò ¿îµ¿°ú ±ÙÀ° µ¥ÇÇ´Ï¼Ç Aerobics and Muscular Definition 55
´Ù¸¥ ¿îµ¿¼±¼öµéÀÌ ÇÏ´Â º¸µðºôµù Bodybuilding for Athletes 56

Á¦3Àå ÈƷðæÇè THE TRAINING EXPERIENCE 66

»ý°¢ÇÏ´Â ´ë·Î °ÅµÐ´Ù What You Think Is What You Get 66
¿©ÀÚµéÀÇ ÈÆ·Ã Training for Women 82

Á¦4Àå ü·ÃÀå THE GYM 84

ü·ÃÀåÀÇ Æø¹ßÀû Áõ°¡ The Gym Explosion 84
ü·ÃÀå¿¡¼­ ¹«¾ùÀ» »ìÆ캼 °ÍÀΰ¡ What to Look for in a Gym 85
ÁÖÀ§È¯°æ°ú ºÐÀ§±â Environment and Atmosphere 85
±× ü·ÃÀå¿¡¼­ ´©°¡ ÈÆ·ÃÇÏ°í Àִ°¡? Who Else Is Training in the Gym? 86
¹Ýµå½Ã ·Î½º¾ØÁ©·¹½º¿¡¼­ ÈÆ·ÃÇÒ ÇÊ¿ä´Â ¾ø´Ù You Don't Have to Train in Los Angeles 88
½ÃÇÕ¿¡ ÃâÀüÇÏÁö ¾ÊÀ» »ç¶÷µéÀ» À§ÇÑ Ã¼·ÃÀå Gyms for Noncompetitors 89
Áý¿¡¼­ ÇÏ´Â ÈÆ·Ã Training at Home 89

Á¦5Àå ½ÃÀÛÇϱâ GETTING STARTED 92

¹ß´ÞÀÌ ºü¸¥ »ç¶÷°ú ´À¸° »ç¶÷ Fast and Slow Developers 95
ÀÚÀ¯Áß·® ´ë ¸Ó½Å¡ªÁß·ÂÀÇ ¹®Á¦ Free Weights vs. Machines ¡ª A Matter of Gravity 97
½Å¹ß Shoes 99
Àå°© Glovess 99
½ºÆ®·¦ Strapss 99
º§Æ® Belts 101
·¦ Wraps 101
Çìµå ½ºÆ®·¦ Head Straps 101
Á߷ºÎÃ÷ Gravity Boots 102
°í¹« ¼ÒÀçÀÇ ¶¡º¹ Rubber Suits 102
ÈÆ·ÃÀϱâ Training Diary 103
º¸µðºôµù°ú ¾ÆÁÖ ¾î¸° ¾ÆÀ̵é Bodybuilding and the Very Young 104
´ÊÀº ½ÃÀÛ Starting Late 105
º¸µðºôµù°ú ³ë³âÃþ Bodybuilding and the E ·¡ÅÍ·² Machine Laterals
ÇÁ·±Æ® ´ýº§ ·¹ÀÌÁî Front Dumbbell Raises
½ÃƼµå º¥Æ®-¿À¹ö ´ýº§ ·¡ÅÍ·² Seated Bent-Over Dumbbell Laterals
½ºÅĵù º¥Æ®-¿À¹ö ´ýº§ ·¡ÅÍ·² Standing Bent-Over Dumbbell Laterals
º¥Æ®-¿À¹ö ÄÉÀÌºí ·¡ÅÍ·² Bent-Over Cable Laterals
¶óÀ× »çÀÌµå ·¡ÅÍ·² Lying Side Laterals
½Â¸ð±Ù ¿îµ¿ TRAPEZIUS EXERCISES
¾÷¶óÀÌÆ® ·Î¿ì Upright Rows
Çìºñ ¾÷¶óÀÌÆ® ·Î¿ì Heavy Upright Rows
´ýº§ ½´·° Dumbbell Shrugs
¹Ùº§ ½´·° Barbell Shrugs
°¡½¿ THE CHEST
°¡½¿ ±ÙÀ° The Muscles of the Chest
°¡½¿ÀÇ ÃÑüÀû ¹ß´Þ Total Chest Development
°¡½¿ ÈÆ·Ã Training the Chest
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs
½ÃÇÕÇÁ·Î±×·¥ Competition Program
¾àÁ¡ÈÆ·Ã Weak Point Training
ÆÄ¿öÆ®·¹ÀÌ´× Power Training
Æ÷¡ ¾Ø Ç÷º½Ì Posing and Flexing
Àü°Å±Ù The Serratus Muscles
Àü°Å±Ù ÈÆ·Ã Training the Serratus
°¡½¿ ¿îµ¿ CHEST EXERCISES
¹Ùº§ Ç÷§ º¥Ä¡ ÇÁ·¹½º Barbell Flat Bench Presses
¹Ùº§ ÀÎŬ¶óÀÎ º¥Ä¡ ÇÁ·¹½º Barbell Incline Bench Presses
´ýº§ Ç÷§ º¥Ä¡ ÇÁ·¹½º Dumbbell Flat Bench Presses
ÀÎŬ¶óÀÎ ´ýº§ ÇÁ·¹½º Incline Dumbbell Presses
µðŬ¶óÀÎ ´ýº§ ÇÁ·¹½º Decline Dumbbell Presses
Æз¯·² ¹Ù µö Parallel Bar Dips
¸Ó½Å ÇÁ·¹½º Machine Presses
´ýº§ ÇöóÀÌ Dumbbell Flys
ÀÎŬ¶óÀÎ ´ýº§ ÇöóÀÌ Incline Dumbbell Flys
½ºÅĵù ÄÉÀ̺í Å©·Î½º¿À¹ö Standing Cable Crossovers
º¥Æ®-Æ÷¿öµå ÄÉÀ̺í Å©·Î½º¿À¹ö Bent-Forward Cable Crossovers
Ç÷§ º¥Ä¡ ÄÉÀ̺í Å©·Î½º¿À¹ö Flat Bench Cable Crossovers
¸Ó½Å ÇöóÀÌ Machine Flys
½ºÆ®·¹ÀÌÆ®-¾Ï Ç®¿À¹ö Straight-Arm Pullovers
·ÎÇÁ Ç® Rope Pulls
¿ø-¾Ï ÄÉÀ̺í Ç® One-Arm Cable Pulls
¸Ó½Å Ç®¿À¹ö Machine Pullovers
Ŭ·Î½º-±×¸³ Ä£ Close-Grip Chins
ÇàÀ× ¼¼¶óÅõ½º Å©·±Ä¡ Hanging Serratus Crunches
ÇàÀ× ´ýº§ ·Î¿ì Hanging Dumbbell Rows
µî THE BACK
µî ±ÙÀ° The Muscles of the Back
µî ÈÆ·Ã Training the Back
»óºÎ µî The Upper Back
±¤¹è±Ù The Lats
ÇϺΠµî Lower Lats
Áß°£ºÎ µî µÎ²² Middle Back Thickness
ÇϺΠµî Lower Back
µî ±ÙÀ°ÀÇ ±â´É Back Muscle Functions
µî ÇÁ·Î±×·¥ µðÀÚÀÎÇϱâ Designing a Back Program
¾àÁ¡ÈÆ·Ã Weak Point Training
½ºÆ®·¹Äª ¾Ø Ç÷º½Ì Stretching and Flexing
µî ¿îµ¿ BACK EXERCISES
¿ÍÀ̵å-±×¸³ Ä£ ºñÇÏÀÎµå ³Ø Wide-Grip Chins Behind the Neck
¿ÍÀ̵å-±×¸³ Ä£ Åõ ÇÁ·±Æ® (¼±ÅûçÇ×) Wide-Grip Chins to the Front (Optional)
Ŭ·Î½º-±×¸³ Ä£ Close-Grip Chins
·§ ¸Ó½Å Ç®´Ù¿î Lat Machine Pulldowns
Ŭ·Î½º-±×¸³ ¶Ç´Â ¹Ìµð¾ö-±×¸³ Ç®´Ù¿î Close- or Medium-Grip Pulldowns
º¥Æ®-¿À¹ö ¹Ùº§ ·Î¿ì Bent-Over Barbell Rows
º¥Æ®-¿À¹ö ´ýº§ ·Î¿ì Bent-Over Dumbbell Rows
T-¹Ù ·Î¿ì T-Bar Rows
¿ø-¾Ï ´ýº§ ·Î¿ì One-Arm Dumbbell Rows
¿ø-¾Ï ÄÉÀÌºí ·Î¿ì One-Arm Cable Rows
½ÃƼµå ÄÉÀÌºí ·Î¿ì Seated Cable Rows
½ÃƼµå ÄÉÀÌºí ·Î¿ì (¼±ÅûçÇ×) Seated Cable Rows (Optional)
¸Ó½Å ·Î¿ì Machine Rows
º¥Æ®-¾Ï Ç®¿À¹ö À§µå ¹Ùº§ Bent-Arm Pullovers with Barbell
¸Ó½Å Ç®¿À¹ö Machine Pullovers
µ¥µå¸®ÇÁÆ® Deadlifts
±Â¸ð´× Good Mornings
ÇÏÀÌÆÛÀͽºÅÙ¼Ç Hyperextensions
ÆÈ THE ARMS
ÆÈ ±ÙÀ° The Muscles of the Arms
ÆÈ ÈÆ·Ã Training the Arms
¿Ïº®ÇÑ ÆÈ ¹ß´Þ½ÃÅ°±â Developing Perfect Arms
À̵α٠ÈÆ·Ã BICEPS TRAINING
Ä¡Æ® ÄÃ Cheat Curls
½ÃÀÛÇÁ·Î±×·¥ Beginning Program
»ó±ÞÇÁ·Î±×·¥ Advanced Program
½ÃÇÕÇÁ·Î±×·¥ Competition Program
¾àÁ¡ÈÆ·Ã Weak Point Training
»ïµÎ±Ù ÈÆ·Ã TRICEPS TRAINING
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs
½ÃÇÕÇÁ·Î±×·¥ Competition Program
¾àÁ¡ÈÆ·Ã Weak Point Training
Àü¿Ï ÈÆ·Ã FOREARM TRAINING
½ÃÀÛÇÁ·Î±×·¥ Beginning Program
lderly 105
½ÃÇÕ ÂÊÀ¸·Î ÀÌÇàÇϱâ Marking the Transition 106
½ÃÇÕ Competition 107


Á¦2±Ç ÈÆ·ÃÇÁ·Î±×·¥ TRAINING PROGRAMS

Á¦1Àå ±âº» ÈÆ·Ã ¼öÄ¢ BASIC TRAINING PRINCIPLES 135

°³ÀÎÀû ÇÊ¿ä»çÇ× Individual Needs 136
Á¡ÁøÀûÀÎ ÀúÇ× Progressive Resistance 136
¹Ýº¹¼ö Reps 137
½ÇÆÐÁöÁ¡±îÁö ÈÆ·ÃÇϱâ Training to Failure 137
¼¼Æ®¼ö Sets 139
Àüü°¡µ¿¹üÀ§ Full Range of Motion 140
¼öÃàÀÇ Áú The Quality of Contraction 140
¿ö¹Ö¾÷ Warming Up 141
ÆÄ¿öÆ®·¹ÀÌ´× Power Training 142
Çìºñ µ¥ÀÌ Heavy Days 146
¿À¹öÆ®·¹ÀÌ´×°ú ȸº¹ Overtraining and Recuperation 147
¼¼Æ® »çÀÌÀÇ ÈÞ½Ä Resting Between Sets 148
È£Èí Breathing 148
½ºÆ®·¹Äª Stretching 149
½ºÆ®·¹Äª ¿îµ¿ STRETCHING EXERCISES 151
»çÀÌµå º¥µå Side Bends 151 / Æ÷¿öµå º¥µå Forward Bends 152
ÇܽºÆ®¸µ ½ºÆ®·¹Ä¡ Hamstring Stretches 153 / ·±Áö Lunges 154
ÇÇÆ® ¾îÆÄÆ® ½ÃƼµå Æ÷¿öµå º¥µå Feet Apart Seated Forward Bends 156
ÀÌ³Ê ½ÎÀÌ ½ºÆ®·¹Ä¡ Inner Thigh Stretches 157
Äõµå¸®¼Á½º ½ºÆ®·¹Ä¡ Quadriceps Stretches 158 / Çãµé·¯½º ½ºÆ®·¹Ä¡ Hurdler's Stretches 159
½ºÆÄÀ̳ΠƮÀ§½ºÆ® Spinal Twists 160 / ÇàÀ× ½ºÆ®·¹Ä¡ Hanging Stretches 161

Á¦2Àå üÇü ¹Ù·Î ¾Ë±â LEARNING YOUR BODY TYPE 162

üÇü¿¡ ´ëÇÑ ÀÌÇØ Understanding Your Body Type 164
´ë»ç¿Í ¸Ó½½ºôµù Metabolism and Muscle-Building 169
¿Ü¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Ectomorph Training 169
Á߹迱Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Mesomorph Training 170
³»¹è¿±Çü »ç¶÷À» À§ÇÑ ÈÆ·Ã Endomorph Training 171
ü¼ººÐ °Ë»ç Body Composition Testing 171

Á¦3Àå ±âº»ÈÆ·ÃÇÁ·Î±×·¥ THE BASIC TRAINING PROGRAM 173

ºÐÇÒ ½Ã½ºÅÛ ÈÆ·Ã Split System Training 174
±âº» ±ÙÀ°±º The Basic Muscle Groups 175
ÀÚ½ÅÀÇ ÈÆ·ÃÇÁ·Î±×·¥ ±¸¼ºÇϱâ Organizing Your Training 176
È޽İú ȸº¹ Rest and Recuperation 176
¾ðÁ¦ ÈÆ·ÃÇÒ °ÍÀΰ¡ When to Train 179
·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ Level I Exercise Program 180
·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ Level II Exercise Program 182

Á¦4Àå »ó±ÞÈƷüöÄ¢ ADVANCED TRAINING PRINCIPLES 187

ÈƷð­µµ ³ôÀ̱â Increasing Training Intensity 187
ÀÎÅÙ½ÃƼ Å×Å©´Ð Intensity Techniques 188
ÆÄ¿öÆ®·¹ÀÌ´×¼öÄ¢ Power-Training Principle 191
»ó±ÞÈƷüöÄ¢ »ç¿ëÇϱâ Learning to Use Advanced Training Principles 199

Á¦5Àå Áú ³ôÀº À°Ã¼ Å°¿ì±â: »ó±ÞÈÆ·ÃÇÁ·Î±×·¥
BUILDING QUALITY PHYSIQUE: THE ADVANCED TRAINING PRINCIPLES 200

¾ðÁ¦ »ó±ÞÈÆ·Ã ÂÊÀ¸·Î ³ª¾Æ°¥ °ÍÀΰ¡ When to Move on to Advanced Training 202
"°í¼¼Æ®¼ö"ÈÆ·Ã "High-Set" Training 20>»ó±ÞÇÁ·Î±×·¥ Advanced Program
½ÃÇÕÇÁ·Î±×·¥ Competition Program
Àü¿Ï Æ÷¡ Posing the Forearms
¾àÁ¡ÈÆ·Ã Weak Point Training
ÆÈ ¿îµ¿-À̵α٠ARM EXERCISES-Biceps
½ºÅĵù ¹Ùº§ Äà Standing Barbell Curls
¾Ï ºí·¡½ºÅÍ Äà (¼±ÅûçÇ×) Arm Blaster Curls (Optional)
Ä¡Æ® ÄÃ Cheat Curls
ÇÁ¸®Ã³ Äà Preacher Curls
3-ÆÄÆ® ÄÃ (21s) 3-Part Curls (21s)
ÀÎŬ¶óÀÎ ´ýº§ Äà Incline Dumbbell Curls
½ÃƼµå ´ýº§ Äà Seated Dumbbell Curls
ÇØ¸Ó Äà (¼±ÅûçÇ×) Hammer Curls (Optional)
¿ÃÅÍ´ÏÆ® ´ýº§ Äà Alternate Dumbbell Curls
ÄÁ¼¾Æ®·¹ÀÌ¼Ç Äà Concentration Curls
¶óÀ× ´ýº§ Äà Lying Dumbbell Curls
Åõ-ÇÚµå ÄÉÀ̺í Äà Two-Hand Cable Curls
ÄÉÀ̺í Äà À§µå ÇÁ¸®Ã³ º¥Ä¡ (¼±ÅûçÇ×) Cable Curls with Preacher Bench (Optional)
¸®¹ö½º Äà Reverse Curls
¸®¹ö½º ÇÁ¸®Ã³ º¥Ä¡ Äà Reverse Preacher Bench Curls
¹ÙÀ̼Á½º ¸Ó½Å Biceps Machines
¸Ó½Å Äà Machine Curls
Æ®¶óÀ̼Á½º ÄÉÀ̺í ÇÁ·¹½º´Ù¿î (¶Ç´Â ·§ ¸Ó½Å ÇÁ·¹½º´Ù¿î) Triceps Cable Pressdowns (or Lat Machine Pressdowns)
¿ø-¾Ï ÄÉÀÌºí ¸®¹ö½º ÇÁ·¹½º´Ù¿î One-Arm Cable Reverse Pressdowns
½ÃƼµå Æ®¶óÀ̼Á½º ÇÁ·¹½º Seated Triceps Presses
½ºÅĵù Æ®¶óÀ̼Á½º ÇÁ·¹½º Standing Triceps Presses
¶óÀ× Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç Lying Triceps Extensions
¶óÀ× ´ýº§ ÀͽºÅÙ¼Ç Lying Dumbbell Extensions
¶óÀ× Å©·Î½º ÆäÀ̽º Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç (¼±ÅûçÇ×) Lying Cross Face Triceps Extensions (Optional)
´ýº§ ű¹é Dumbbell Kickbacks
¿ø-¾Ï Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç One-Arm Triceps Extensions
µö Dips
µö ºñÇÏÀÎµå ¹é Dips Behind Back
ÇȽºÆ® ¹Ù Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç Fixed Bar Triceps Extensions
¹Ùº§ ¸®½ºÆ® Äà Barbell Wrist Curls
´ýº§ ¿ø-¾Ï ¸®½ºÆ® Äà Dumbbell One-Arm Wrist Curls
ºñÇÏÀεå-¹é ¸®½ºÆ® Äà Behind-the-Back Wrist Curls
¸®¹ö½º ¸®½ºÆ® Äà À§µå ¹Ùº§ Reverse Wrist Curls with Barbell
¸®¹ö½º ¸®½ºÆ® Äà À§µå ÇÁ¸®Ã³ º¥Ä¡(¼±ÅûçÇ×) Reverse Wrist Curls with Preacher Bench(Optinal)
¸®¹ö½º ¸®½ºÆ® Äà À§µå ´ýº§ Reverse Wrist Curls with Dumbbells
¸®¹ö½º ¹Ùº§ Äà Reverse Barbell Curls
¸®¹ö½º ÇÁ¸®Ã³ º¥Ä¡ ¹Ùº§ Äà Reverse Preacher Bench Barbell Curls
¸®¹ö½º Äà ¸Ó½Å Reverse Curls Machine
¿ø-¾Ï ÄÉÀÌºí ¸®¹ö½º Äà One-Arm Cable Reverse Curls
´ëÅð THE THIGHS
´ëÅð ±ÙÀ° The Muscles of the Upper Leg
´ëÅð ÈÆ·ÃÀÇ Á߿伺 The Importance of Thigh Training
ÇÏü ÈÆ·ÃÀÇ ¿ä±¸»çÇ× The Demands of Leg Training
´ëÅð»çµÎ±Ù Å°¿ì±â Building the Quadriceps
½½¿Í±ÙÀ°±Ù The Hamstrings
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs
½ÃÇÕÇÁ·Î±×·¥ Competition Program
Ç÷º½Ì ¾Ø ½ºÆ®·¹Äª Flexing and Stretching
¾àÁ¡ÈÆ·Ã Weak Point Training
ÇÏü ¿îµ¿ LEG EXERCISES
½ºÄõÆ® Squats
Çìºñ ½ºÄõÆ® Heavy Squats
ÇÏÇÁ ½ºÄõÆ® Half Squats
¸Ó½Å ½ºÄõÆ® Machine Squats
ÇÁ·±Æ® ½ºÄõÆ® Front Squats
½Ã½Ã ½ºÄõÆ® Sissy Squats
·¹±× ÇÁ·¹½º Leg Presses
·¹±× ÇÁ·¹½º º¯Çü¿îµ¿ Leg Press Variations
ÇÙ ½ºÄõÆ® Hack Squats
·±ÁöL unges
·¹±× ÀͽºÅÙ¼Ç Leg Extensions
·¹±× ÄÃL eg Curls
½ºÅĵù ·¹±× Äà Standing Leg Curls
½ºÆ®·¹ÀÌÆ®-·¹±× µ¥µå¸®ÇÁÆ® Straight-Leg Deadlifts
Á¾¾Æ¸® THE CALVES
Á¾¾Æ¸® ±ÙÀ° The Muscles of the Calf
Á¾¾Æ¸® ÈÆ·Ã Training the Calves
Á¾¾Æ¸® ½ºÆ®·¹Äª Stretching the Calves
½ÃÀÛÇÁ·Î±×·¥ Beginning Programs
»ó±ÞÇÁ·Î±×·¥°ú ½ÃÇÕÇÁ·Î±×·¥ Advanced and Competition Programs
¾àÁ¡ÈÆ·Ã Weak Point Training
Á¾¾Æ¸® Æ÷¡ Posing the Calves
Á¾¾Æ¸® ¿îµ¿ CALF EXERCISES
½ºÅĵù Ä«ÇÁ ·¹ÀÌÁî Standing Calf Raises
Ä«ÇÁ ·¹ÀÌÁî ¿Â ·¹±× ÇÁ·¹½º ¸Ó½Å Calf Raises on Leg Press Machine
½ÃƼµå Ä«ÇÁ ·¹ÀÌÁî Seated Calf Raises
µ¿Å° Ä«ÇÁ ·¹ÀÌÁî Don
2
ÀÌÁߺÐÇÒÈÆ·Ã Double-Split Training 203
»ó±ÞÈÆ·ÃÇÁ·Î±×·¥ ADVANCED TRAINING PROGRAM
µÎ ·¹º§ »ó±ÞÇÁ·Î±×·¥ The Two-Level Advanced Program 205
·¹º§ I ¿îµ¿ÇÁ·Î±×·¥ LEVEL I EXERCISE PROGRAM 206
·¹º§ II ¿îµ¿ÇÁ·Î±×·¥ LEVEL II EXERCISE PROGRAM 208
ÇÑ°è±îÁö °¡±â Going to the Limit 209
ÇÁ·Î±×·¥¿¡ º¯È­ ÁÖ±â Varying Your Program 210
¾àÁ¡ÈÆ·Ã Weak Point Training 212
¾àÁ¡ºÎÀ§ ÈÆ·Ã Training Weak Areas 213

Á¦6Àå ½ÃÇÕÈÆ·ÃÇÁ·Î±×·¥ COMPETITION TRAINING PROGRAM 215

½ÃÇÕ À°Ã¼ Å°¿ì±â Building a Competition Physique 215
ÀÛ¾ÆÁö´Â °Í¿¡ ´ëÇÑ µÎ·Á¿ò The Fear of Smallness 218
½ÃÇÕÈÆ·ÃÀÇ ¿ä¼Òµé The Elements of Competition Training 219
ÈÆ·ÃÆÄÆ®³Ê¿¡ ÀÇÇØ Á¿ìµÈ´Ù Depending on Your Training Partner 220
ÈƷ÷® Training Volume 220
°³º°¿îµ¿ ¼±Åà Choosing Exercises 221
ÈƷúÐÇÒ The Training Split 221
½ÃÇտÇÁ·Î±×·¥ Competition Exercise Program 222
°³Àο¡°Ô ¸Â°Ô ÈÆ·ÃÇÁ·Î±×·¥ Â¥±â Individualizing the Training Program 224
±ÙÀ° ¼¼ÆÛ·¹ÀÌ¼Ç Muscle Separation 225
±ÙÀ°Áú°ú µ¥ÇǴϼÇ: ÀÚ½ÅÀÇ Áøô ºÐ¼®Çϱâ
Muscularity and Definition: Analyzing Your Progress 226
¾ß¿Ü ÈÆ·Ã Outdoor Training 227

Á¦7Àå ¹°Áúº¸´Ù °­ÇÑ Á¤½Å·Â: ¸¶Àεå, °¡Àå °­·ÂÇÑ µµ±¸
MIND OVER MATTER: MIND, THE MOST POWERFUL TOOL 229

Å« ¸ñÇ¥¿Í ÀÛÀº ¸ñÇ¥ Big Goals and Little Goals 233
½ÇÆзκÎÅÍ ¹è¿ì±â Learning from Failure 233
±ÙÀ°¾ïÁ¦ Muscular Inhibition 241
µ¿±âÀ¯¹ßÀÇ ±Ø´ëÈ­ Maximizing Your Motivation 242
Àå¾Ö¹° ŸÆÄ Breaking Barriers 242
º¸µðºôµùÀÌ ¸¶Àε忡 ¾î¶»°Ô ¿µÇâÀ» ¹ÌÄ¡´Â°¡ How Bodybuilding Affects the Mind 243


Á¦3±Ç ½ÅüºÎÀ§º° ¿îµ¿ BODY PART EXERCISES

¾î±ú THE SHOULDERS 250

¾î±ú ±ÙÀ° The Muscles of the Shoulders 250
¾î±ú °üÂû Looking at the Shoulders 251
»ï°¢±Ù ÈÆ·Ã Training the Deltoids 259
±âº»ÈÆ·Ã Basic Training 260
»ó±ÞÈÆ·Ã Advanced Training 260
½ÃÇÕÇÁ·Î±×·¥ The Competition Program 262
½Â¸ð±Ù ÈÆ·Ã Training the Trapezius Muscles 262
¾àÁ¡ÈÆ·Ã Weak Point Training 265

¾î±ú ¿îµ¿ SHOULDER EXERCISES 272

¾Æ³îµå ÇÁ·¹½º Arnold Presses 272 / ºñÇÏÀεå-³Ø ÇÁ·¹½º Behind-the-Neck Presses 273 /
´ýº§ ÇÁ·¹½º Dumbbell Presses 274 / ¹Ð¸®Å͸® ÇÁ·¹½º Military Press 275 /
Ŭ¸° ¾Ø ÇÁ·¹½º Clean and Press 276 / ¸Ó½Å ÇÁ·¹½º Machine Presses 278 /
Ǫ½Ã ÇÁ·¹½º Push Presses 279 / ½ºÅĵù ·¡ÅÍ·² ·¹ÀÌÁî Standing Lateral Raises 280 /
¿ø-¾Ï Å©·Î½º ÄÉÀÌºí ·¡ÅÍ·² One-Arm Cross Cable Laterals 282 / key Calf Raises
¿ø-·¹±× Ä«ÇÁ ·¹ÀÌÁî One-Leg Calf Raises
¸®¹ö½º Ä«ÇÁ ·¹ÀÌÁî Reverse Calf Raises
º¹ºÎ THE ABDOMEN
º¹ºÎ ±ÙÀ° The Muscles of the Abdomen
º¹±Ù ÈÆ·Ã Training the Abdominals
½ºÆý ¸®´ö¼Ç Spot Reduction
º¹±Ù-ƯÀÌ ¿îµ¿ Ab-Specific Exercises
¸ðµç Á¾·ùÀÇ Å©·±Ä¡ All Kinds of Crunches
º¹»ç±Ù ¿îµ¿ Oblique Exercises
Àü°Å±Ù°ú ´Á°£±Ù Serratus and Intercostals
½ÃÀÛÇÁ·Î±×·¥ Beginning Program
»ó±ÞÇÁ·Î±×·¥ Advanced Program
½ÃÇÕÇÁ·Î±×·¥ Competition Program
¾àÁ¡ÈÆ·Ã Weak Point Training
º¹ºÎ ¿îµ¿ ABDOMINAL EXERCISES
·Î¸¸ ü¾î Roman Chairs
Å©·±Ä¡ Crunches
Æ®À§½ºÆà ũ·±Ä¡ Twisting Crunches
¸®¹ö½º Å©·±Ä¡ Reverse Crunches
ÇàÀ× ¸®¹ö½º Å©·±Ä¡ Hanging Reverse Crunches
¹öƼÄà º¥Ä¡ Å©·±Ä¡ Vertical Bench Crunches
ÄÉÀ̺í Å©·±Ä¡ Cable Crunches
¸Ó½Å Å©·±Ä¡ Machine Crunches
½ÃƼµå ·¹±× ÅÎ Seated Leg Tucks
½ÃƼµå Æ®À§½ºÆ® Seated Twists
º¥Æ®-¿À¹ö Æ®À§½ºÆ® Bent-Over Twists
·¹±× ·¹ÀÌÁî Leg Raises
Ç÷§ º¥Ä¡ ·¹±× ·¹ÀÌÁî Flat Bench Leg Raises
º¥Æ®-´Ï Ç÷§ º¥Ä¡ ·¹±× ·¹ÀÌÁî Bent-Knee Flat Bench Leg Raises
º¥Æ®-´Ï ÀÎŬ¶óÀÎ º¸µå ·¹±× ·¹ÀÌÁî Bent-Knee Incline Board Leg Raises
º¥Æ®-´Ï ¹öƼÄà º¥Ä¡ ·¹±× ·¹ÀÌÁî Bent-Knee Vertical Bench Leg Raises
ÇàÀ× ·¹±× ·¹ÀÌÁî Hanging Leg Raises
Æ®À§½ºÆà ÇàÀ× ·¹±× ·¹ÀÌÁî Twisting Hanging Leg Raises
±× ¿Ü Ãß°¡ÀûÀÎ ·¹±× ·¹ÀÌÁî ¿îµ¿ Additional Leg-Raise Exercises
»çÀÌµå ·¹±× ·¹ÀÌÁî Side Leg Raises
º¥Æ®-´Ï »çÀÌµå ·¹±× ·¹ÀÌÁî Bent-Knee Side Leg Raises
ÇÁ·±Æ® ű Front Kicks 559 º¥Ä¡ ű¹é Bench Kickbacks
¸®¾î ·¹±× ½ÃÀú½º Rear Leg Scissors 560 ¹èŨ Vacuums

Á¦4±Ç ½ÃÇÕ COMPETITION

Á¦1Àå Æ÷¡ POSING
Æ÷¡ÀÇ ¿ª»ç The History of Posing
Æ÷¡ ±â¼ú The Art of Posing
°üÂûÀ» ÅëÇØ ¹è¿ì±â Learning by Observing
IFBB °æ±â´Â ¾î¶»°Ô Ä¡·¯Áö´Â°¡ How IFBB Contests Are Conducted
äÁ¡ Scoring
NPC °æ±â NPC Contests
Àüü¿ì½ÂÀÚ Overall Winners
Áö±¸·Â Endurance
Æ÷¡ ¿¬½À Practicing Posing
Á¦1ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round One
Á¦2ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Two
Æ÷ÁîÀÇ °³ÀÎÈ­ Personalizing Your Poses
Á¦3ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Three
°ú°ÅÀÇ ½É»ç ¹æ½Ä The Way Judging Used to Be
Æ÷¡ À½¾ÇÀÇ ¼±Åà (Á¦3ȸÀüÀ» À§ÇØ) Choosing Posing Music (For Round Three)
Áö·çÇÏ°Ô ÇÏ´Â ¿ä¼Ò The Boredom Factor
Á¦4ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Four
Æ÷¡ÀÇ ÈçÇÑ ½Ç¼ö Common Posing Mistakes
°¨Á¤ Á¶Àý Controlling Your Emotions
¿îµ¿À¸·Î¼­ÀÇ Æ÷¡ Posing as Exercise
»çÁøÃÔ¿µÀ» À§ÇÑ Æ÷¡ Posing for Photographs

Á¦2Àå ÃÑüÀû Áغñ TOTAL PREPARATION
¼±¼öº¹ Posing Trunks
¼±ÅÄ Tanning
¼±ÅĽǰú žçµî Tanning Parlors and Sunlamps
Àΰø ÅÄ Artificial Tans
Æ÷¡ ¿ÀÀÏ Posing Oil
Çì¾î½ºÅ¸ÀÏ Hairstyle
ü¸ð Body Hair
¼º°øÀ» À§ÇÑ ¿ÊÂ÷¸² Dressing for Success
¸¶¹«¸® ÀÛ¾÷ Finishing Touches

Á¦3Àå ½ÃÇÕ Àü·«°ú Àü¼ú COMPETITION STRATEGY AND TACTICS
°æÇèÀÇ ¿ªÇÒ The Role of Experience
¾ó¸¶³ª ÀÚÁÖ ½ÃÇÕ¿¡ ÃâÀüÇÒ °ÍÀΰ¡ How Often to Compete
½ÃÇÕ ÃâÀüÇϱâ Getting Your Feet Wet
»ó±Þ ½ÃÇÕ Advanced Competition
¸í¼º Publicity
Á¤Ä¡¿Í È«º¸ Politics and Public Relations
½ÃÇÕ¿¡ ¸ÂÃç ÀýÁ¤¿¡ À̸£±â Learning to Peak for Competition
¹° Water
°æ±â ´çÀÏ The Day of the Contest
½É¸®Àü Psychological Warfare
º¸µðºôµùÀ» ´ëÇ¥ÇÏ´Â °Í Representing the Sport


Á¦5±Ç °Ç°­, ¿µ¾ç, ±×¸®°í ´ÙÀ̾îÆ® HEALTH, NUTRITION, AND DIET

Á¦1Àå

¿ø-¾Ï »çÀ̵å ÄÉÀÌºí ·¡ÅÍ·² One-Arm Side Cable Laterals 285 /
½ÃƼµå ¿ø-¾Ï Å©·Î½º ÄÉÀÌºí ·¡ÅÍ·² Seated One-Arm Cross Cable Laterals 286 /
¸®¹ö½º ¿À¹öÇìµå ´ýº§ ·¡ÅÍ·² Reverse Overhead Dumbbell Laterals 287 /
¸Ó½Å ·¡ÅÍ·² Machine Laterals 287 / ÇÁ·±Æ® ´ýº§ ·¹ÀÌÁî Front Dumbbell Raises 288 /
½ÃƼµå º¥Æ®-¿À¹ö ´ýº§ ·¡ÅÍ·² Seated Bent-Over Dumbbell Laterals 290 /
½ºÅĵù º¥Æ®-¿À¹ö ´ýº§ ·¡ÅÍ·² Standing Bent-Over Dumbbell Laterals 291 /
º¥Æ®-¿À¹ö ÄÉÀÌºí ·¡ÅÍ·² Bent-Over Cable Laterals 293 /
¶óÀ× »çÀÌµå ·¡ÅÍ·² Lying Side Laterals 294

½Â¸ð±Ù ¿îµ¿ TRAPEZIUS EXERCISES 295

¾÷¶óÀÌÆ® ·Î¿ì Upright Rows 295 / Çìºñ ¾÷¶óÀÌÆ® ·Î¿ì Heavy Upright Rows 296 /
´ýº§ ½´·° Dumbbell Shrugs 297 / ¹Ùº§ ½´·° Barbell Shrugs 298

°¡½¿ THE CHEST 299

°¡½¿ ±ÙÀ° The Muscles of the Chest 299
°¡½¿ÀÇ ÃÑüÀû ¹ß´Þ Total Chest Development 299
°¡½¿ ÈÆ·Ã Training the Chest 307
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs 308
½ÃÇÕÇÁ·Î±×·¥ Competition Program 311
¾àÁ¡ÈÆ·Ã Weak Point Training 318
ÆÄ¿öÆ®·¹ÀÌ´× Power Training 319
Æ÷¡ ¾Ø Ç÷º½Ì Posing and Flexing 322
Àü°Å±Ù The Serratus Muscles 323
Àü°Å±Ù ÈÆ·Ã Training the Serratus 323

°¡½¿ ¿îµ¿ CHEST EXERCISES 324

¹Ùº§ Ç÷§ º¥Ä¡ ÇÁ·¹½º Barbell Flat Bench Presses 324 /
¹Ùº§ ÀÎŬ¶óÀÎ º¥Ä¡ ÇÁ·¹½º Barbell Incline Bench Presses 326 /
´ýº§ Ç÷§ º¥Ä¡ ÇÁ·¹½º Dumbbell Flat Bench Presses 328 /
ÀÎŬ¶óÀÎ ´ýº§ ÇÁ·¹½º Incline Dumbbell Presses 329 /
µðŬ¶óÀÎ ´ýº§ ÇÁ·¹½º Decline Dumbbell Presses 330 /
Æз¯·² ¹Ù µö Parallel Bar Dips 331 / ¸Ó½Å ÇÁ·¹½º Machine Presses 332 /
´ýº§ ÇöóÀÌ Dumbbell Flys 333 / ÀÎŬ¶óÀÎ ´ýº§ ÇöóÀÌ Incline Dumbbell Flys 334 /
½ºÅĵù ÄÉÀ̺í Å©·Î½º¿À¹ö Standing Cable Crossovers 335 /
º¥Æ®-Æ÷¿öµå ÄÉÀ̺í Å©·Î½º¿À¹ö Bent-Forward Cable Crossovers 336 /
Ç÷§ º¥Ä¡ ÄÉÀ̺í Å©·Î½º¿À¹ö Flat Bench Cable Crossovers 337 /
¸Ó½Å ÇöóÀÌ Machine Flys 338 / ½ºÆ®·¹ÀÌÆ®-¾Ï Ç®¿À¹ö Straight-Arm Pullovers 339 /
·ÎÇÁ Ç® Rope Pulls 340 / ¿ø-¾Ï ÄÉÀ̺í Ç® One-Arm Cable Pulls 341 /
¸Ó½Å Ç®¿À¹ö Machine Pullovers 342 / Ŭ·Î½º-±×¸³ Ä£ Close-Grip Chins 342 /
ÇàÀ× ¼¼¶óÅõ½º Å©·±Ä¡ Hanging Serratus Crunches 343 / ÇàÀ× ´ýº§ ·Î¿ì Hanging Dumbbell Rows 344

µî THE BACK 345

µî ±ÙÀ° The Muscles of the Back 345
µî ÈÆ·Ã Training the Back 345
»óºÎ µî The Upper Back 346
±¤¹è±Ù The Lats 347
ÇϺΠµî Lower Lats 35
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Áß°£ºÎ µî µÎ²² Middle Back Thickness 351
ÇϺΠµî Lower Back 353
µî ±ÙÀ°ÀÇ ±â´É Back Muscle Functions 354
µî ÇÁ·Î±×·¥ µðÀÚÀÎÇϱâ Designing a Back Program 354
¾àÁ¡ÈÆ·Ã Weak Point Training 355
½ºÆ®·¹Äª ¾Ø Ç÷º½Ì Stretching and Flexing 360

µî ¿îµ¿ BACK EXERCISES 364

¿ÍÀ̵å-±×¸³ Ä£ ºñÇÏÀÎµå ³Ø Wide-Grip Chins Behind the Neck 364 /
¿ÍÀ̵å-±×¸³ Ä£ Åõ ÇÁ·±Æ® (¼±ÅûçÇ×) Wide-Grip Chins to the Front (Optional) 366 /
Ŭ·Î½º-±×¸³ Ä£ Close-Grip Chins 367 / ·§ ¸Ó½Å Ç®´Ù¿î Lat Machine Pulldowns 368 /
Ŭ·Î½º-±×¸³ ¶Ç´Â ¹Ìµð¾ö-±×¸³ Ç®´Ù¿î Close- or Medium-Grip Pulldowns 369 /
º¥Æ®-¿À¹ö ¹Ùº§ ·Î¿ì Bent-Over Barbell Rows 370 /
º¥Æ®-¿À¹ö ´ýº§ ·Î¿ì Bent-Over Dumbbell Rows 372 /
T-¹Ù ·Î¿ì T-Bar Rows 373 / ¿ø-¾Ï ´ýº§ ·Î¿ì One-Arm Dumbbell Rows 374 /
¿ø-¾Ï ÄÉÀÌºí ·Î¿ì One-Arm Cable Rows 375 / ½ÃƼµå ÄÉÀÌºí ·Î¿ì Seated Cable Rows 376 /
½ÃƼµå ÄÉÀÌºí ·Î¿ì (¼±ÅûçÇ×) Seated Cable Rows (Optional) 377 /
¸Ó½Å ·Î¿ì Machine Rows 377 / º¥Æ®-¾Ï Ç®¿À¹ö À§µå ¹Ùº§ Bent-Arm Pullovers with Barbell 378 /
¸Ó½Å Ç®¿À¹ö Machine Pullovers 379 / µ¥µå¸®ÇÁÆ® Deadlifts 380 / ±Â¸ð´× Good Mornings /
382 ÇÏÀÌÆÛÀͽºÅÙ¼Ç Hyperextensions 383

ÆÈ THE ARMS 384

ÆÈ ±ÙÀ° The Muscles of the Arms 384
ÆÈ ÈÆ·Ã Training the Arms 385
¿Ïº®ÇÑ ÆÈ ¹ß´Þ½ÃÅ°±â Developing Perfect Arms 392

À̵α٠ÈÆ·Ã BICEPS TRAINING 396

Ä¡Æ® ÄÃ Cheat Curls 399
½ÃÀÛÇÁ·Î±×·¥ Beginning Program 400
»ó±ÞÇÁ·Î±×·¥ Advanced Program 400
½ÃÇÕÇÁ·Î±×·¥ Competition Program 401
¾àÁ¡ÈÆ·Ã Weak Point Training 402

»ïµÎ±Ù ÈÆ·Ã TRICEPS TRAINING 410

½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs 410
½ÃÇÕÇÁ·Î±×·¥ Competition Program 414
¾àÁ¡ÈÆ·Ã Weak Point Training 415

Àü¿Ï ÈÆ·Ã FOREARM TRAINING 418

½ÃÀÛÇÁ·Î±×·¥ Beginning Program 419
»ó±ÞÇÁ·Î±×·¥ Advanced Program 420
½ÃÇÕÇÁ·Î±×·¥ Competition Program 421
Àü¿Ï Æ÷¡ Posing the Forearms 421
¾àÁ¡ÈÆ·Ã Weak Point Training 424

ÆÈ ¿îµ¿-À̵α٠ARM EXERCISES-Biceps 426

½ºÅĵù ¹Ùº§ Äà Standing Barbell Curls 426 /
¾Ï ºí·¡½ºÅÍ Äà (¼±ÅûçÇ×) Arm Blaster Curls (Optional) 429 / Ä¡Æ® Äà Cheat Curls 430 /
ÇÁ¸®Ã³ Äà Preacher Curls 431 / 3-ÆÄÆ® Äà (21s) 3-Part Curls (21s) 435 /
ÀÎŬ¶óÀÎ ´ýº§ Äà Incline Dumbbell Curls 437 / ½ÃƼµå ´ýº§ Äà Seated Dumbbell Curls 438 /
ÇØ¸Ó Äà (¼±ÅûçÇ×) Hammer Curls (Optional) 439 /
¿ÃÅÍ´ÏÆ® ´ýº§ Äà Alter ¿µ¾ç°ú ´ÙÀ̾îÆ® NUTRITION AND DIET

º¸µðºôµùÀÇ Æ¯º° ¿ä±¸»çÇ× The Special Requirements of Bodybuilding
±âº» ¿µ¾ç¼Ò The Basic Nutrients
´Ü¹éÁú Protein
ź¼öÈ­¹° Carbohydrates
½ÄÀÌ Áö¹æ Dietary Fats
¹° Water
ºñŸ¹Î Vitamins
¹Ì³×¶ö Minerals
½ÄÇ°ÀÇ ¿¡³ÊÁö ÇÔ·® The Energy Content of Food
´ë»çÀ² Metabolic Rate
¿îµ¿°ú ¿¡³ÊÁö ¼Ò¸ð·® Exercise and Energy Expenditure
"°¡Â¥" ¿¡³ÊÁö "False" Energy
¿µ¾çÇÐÀû ÃÖ¼ÒÄ¡ Nutritional Minimums
±ÕÇü ÀâÈù ´ÙÀ̾îÆ® Balanced Diet
±Û¸®ÄÚ°ÕÀÇ Á߿伺 The Importance of Glycogen
ÄÉÅä½Ã½º Ketosis
½Ä»ç¿Í ÈÆ·Ã Eating and Training
¾ó¸¶³ª ÀÚÁÖ ¸ÔÀ» °ÍÀΰ¡ How Often to Eat

Á¦2Àå üÁßÁ¶Àý- ±ÙÀ°Àº ´Ã¸®°í, Áö¹æÀº ÁÙÀÌ°í WEIGHT CONTROL- GAINING MUSCLE, LOSING FAT
ü¼ººÐ Body Composition
ü¼ººÐ¿¡ ¿µÇâÀ» ¹ÌÄ¡´Â ¿ä¼Ò Influence on Body Composition
´ÙÀ̾îÆ®¿Í üÇü Diet and Body Types
³ªÀÌ¿Í Ã¼Áö¹æ Age and Body Fat
Ä®·Î¸® ¼Òºñ·® Calorie Consumption
´ÙÀ̾îÆ®ÀÇ Áú Quality of Diet
"¼ö¿ä" âÃâ Creating "Demand"
À¯»ê¼Ò ¿îµ¿Àº ¾ó¸¶³ª ÇÒ °ÍÀΰ¡? How Much Aerobics?
±ÙÀ°À» ´Ã¸®±â À§ÇÑ ½Ä»ç Eating to Gain Muscle
±ÙÀ°Áõ´ë ¸Þ´º Ç÷£ Muscle-Gain Menu Plan
·¹º§ I Level I
·¹º§ II Level II
·¹º§ III Level III
°í´Ü¹é, °íÄ®·Î¸® µå¸µÅ© High-Protein, High-Calorie Drinks
·¹º§ I Level I
·¹º§ II Level II
·¹º§ III Level III
Áö¹æÀ» ÁÙÀÌ´Â ¹æ¹ý How to Lose Fat
ÄÉÅä½Ã½º Ketosis
ÃßõÇÏ´Â ´Ü¹éÁú °ø±Þ¿ø Recommended Protein Sources
ÃßõÇϴ ź¼öÈ­¹° °ø±Þ¿ø Recommended Carbohydrate Sources
Áö¹æ°¨¼Ò ´ÙÀ̾îÆ® ¹ýÄ¢ Á¤¸® A Summary of Fat-Lose Diet Rules
¶óº§ Àбâ Reading Labels

Á¦3Àå ½ÃÇÕ ´ÙÀ̾îÆ® Àü·« CONTEST DIET STRATEGIES
¸ð¾çÀ» °®Ãß±â À§ÇØ ¸ð¾çÀ» °®Ãß°í ÀÖ±â Getting in Shape to Get in Shape
¸ðµç °ÍÀ» ±â·ÏÇϱâ Writing It All Down
¸Ô°í, ¸Ô°í, ¶Ç ¸Ô°í Eating, Eating, and Eating
°í°¥ Deprivation
´ë»çÀÇ °¨¼Ó Metabolic Slowdown
½Åü º¯È­ÀÇ ÃøÁ¤ Measuring Body Changes
½ÃÀÛÇϱâ- 12ÁÖ ¿Ï·á Getting Started- 12 Weeks Out
ÄÉÅä½Ã½º °Ë»ç Testing for Ketosis
À¯»ê¼Ò ¿îµ¿À» ³Ê¹« ¸¹ÀÌ ÇÏ´Â °ÍÀº ÇÇÇϱâ Avoiding Too Much Aerobics
¾à¹° Drugs
¾à¹°°ú ½ºÆ÷Ã÷ Drugs and Sports
½ºÅ×·ÎÀÌµå »ç¿ëÀÇ ºÎÀÛ¿ë Side Effects of Steroid Use
ÀÌ´¢Á¦ Diuretics
¼ºÀåÈ£¸£¸ó Growth Hormone
¾à¹°°Ë»ç¿Í º¸µðºôµù Drug Testing and Bodybuilding
½´ÆÛº¸Ãæ Super-Supplementation
¸¶Áö¸· ÁÖ The Last Week
"°í°¥" "Depletion"
Ä«ºù¾÷ Carbing-Up
¼öºÐ °¨·® Losing Water
ÈÆ·Ã, Æ÷¡, ±×¸®°í ´ÙÀ̾îÆ® Training, Posing, and Diet
Àü³¯ ¹ã The Night Before
°æ±â ´çÀÏ ¾Æħ The Morning of the Contest
¿¹ºñ½É»ç¿Í ³ªÀÌÆ® ¼î »çÀÌ Between Prejudging and the Night Show
°æ±â¸¦ ¸¶Ä¡°í After the Contest

Á¦4Àå ºÎ»ó°ú ±×°Í¿¡ ´ëÇÑ Ã³Ä¡¹ý INJURIES AND HOW TO TREAT THEM
±â¼úÀû Á¤º¸ TECHNICAL INFORMATION
±ÙÀ°°ú ÈûÁÙ Muscle and Tendon
Ãʱâ óġ Initial Treatment
¿¬Ãà°ú °æ·Ã Spasms and Cramps
°Ç¿° Tendinitis
ÅëÁõ Pain
¿ä¹ý Therapy
ºÎ»óÀÇ ¿¹¹æ Injury Prevention
°üÀý°ú Àδë Joints and Ligaments
°üÀý³¶°ú ÀδëÀÇ ºÎ»ó Injuries to the Capsule and Ligaments
Ä¡·á Treatment
°üÀý Å»±¸ Joint Dislocation
½Ç¿ëÀû Á¤º¸ Practical Information
Á¾¾Æ¸® The Calves
¹«¸­ The Knee
´ëÅð The Upper Leg
¼­ÇýºÎ The Groin
ÇϺ¹ºÎ Lower Abdomen
ÇϺΠµî Lower Back
»óºÎ µî Upper Back
¾î±ú The Shoulders
Èä±Ù The Pectorals
À̵α٠The Biceps
»ïµÎ±Ù The Triceps
ÆȲÞÄ¡ The Elbows
Àü¿Ï T
nate Dumbbell Curls 440 / ÄÁ¼¾Æ®·¹ÀÌ¼Ç Äà Concentration Curls 442 /
¶óÀ× ´ýº§ Äà Lying Dumbbell Curls 443 / Åõ-ÇÚµå ÄÉÀ̺í Äà Two-Hand Cable Curls 444 /
ÄÉÀ̺í Äà À§µå ÇÁ¸®Ã³ º¥Ä¡ (¼±ÅûçÇ×) Cable Curls with Preacher Bench (Optional) 445 /
¸®¹ö½º Äà Reverse Curls 446 / ¸®¹ö½º ÇÁ¸®Ã³ º¥Ä¡ Äà Reverse Preacher Bench Curls 447 /
¹ÙÀ̼Á½º ¸Ó½Å Biceps Machines 447 / ¸Ó½Å Äà Machine Curls 448 /
Æ®¶óÀ̼Á½º ÄÉÀ̺í ÇÁ·¹½º´Ù¿î (¶Ç´Â ·§ ¸Ó½Å ÇÁ·¹½º´Ù¿î)
Triceps Cable Pressdowns (or Lat Machine Pressdowns) 450 /
¿ø-¾Ï ÄÉÀÌºí ¸®¹ö½º ÇÁ·¹½º´Ù¿î One-Arm Cable Reverse Pressdowns 454 /
½ÃƼµå Æ®¶óÀ̼Á½º ÇÁ·¹½º Seated Triceps Presses 455 /
½ºÅĵù Æ®¶óÀ̼Á½º ÇÁ·¹½º Standing Triceps Presses 456 /
¶óÀ× Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç Lying Triceps Extensions 457 /
¶óÀ× ´ýº§ ÀͽºÅÙ¼Ç Lying Dumbbell Extensions 460 /
¶óÀ× Å©·Î½º ÆäÀ̽º Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç (¼±ÅûçÇ×)
Lying Cross Face Triceps Extensions (Optional) 461 /
´ýº§ ű¹é Dumbbell Kickbacks 462 / ¿ø-¾Ï Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç One-Arm Triceps Extensions 464 /
µö Dips 466 µö ºñÇÏÀÎµå ¹é Dips Behind Back 467 /
ÇȽºÆ® ¹Ù Æ®¶óÀ̼Á½º ÀͽºÅÙ¼Ç Fixed Bar Triceps Extensions 468 /
¹Ùº§ ¸®½ºÆ® Äà Barbell Wrist Curls 469 /
´ýº§ ¿ø-¾Ï ¸®½ºÆ® Äà Dumbbell One-Arm Wrist Curls 470 /
ºñÇÏÀεå-¹é ¸®½ºÆ® Äà Behind-the-Back Wrist Curls 471 /
¸®¹ö½º ¸®½ºÆ® Äà À§µå ¹Ùº§ Reverse Wrist Curls with Barbell 472 /
¸®¹ö½º ¸®½ºÆ® Äà À§µå ÇÁ¸®Ã³ º¥Ä¡(¼±ÅûçÇ×)
Reverse Wrist Curls with Preacher Bench(Optinal) 472 /
¸®¹ö½º ¸®½ºÆ® Äà À§µå ´ýº§ Reverse Wrist Curls with Dumbbells 473 /
¸®¹ö½º ¹Ùº§ Äà Reverse Barbell Curls 474 /
¸®¹ö½º ÇÁ¸®Ã³ º¥Ä¡ ¹Ùº§ Äà Reverse Preacher Bench Barbell Curls 475 /
¸®¹ö½º Äà ¸Ó½Å Reverse Curls Machine 476 /
¿ø-¾Ï ÄÉÀÌºí ¸®¹ö½º Äà One-Arm Cable Reverse Curls 477

´ëÅð THE THIGHS 478

´ëÅð ±ÙÀ° The Muscles of the Upper Leg 478
´ëÅð ÈÆ·ÃÀÇ Á߿伺 The Importance of Thigh Training 478
ÇÏü ÈÆ·ÃÀÇ ¿ä±¸»çÇ× The Demands of Leg Training 481
´ëÅð»çµÎ±Ù Å°¿ì±â Building the Quadriceps 483
½½¿Í±ÙÀ°±Ù The Hamstrings 487
½ÃÀÛÇÁ·Î±×·¥°ú »ó±ÞÇÁ·Î±×·¥ Beginning and Advanced Programs 489
½ÃÇÕÇÁ·Î±×·¥ Competition Program 489
Ç÷º½Ì ¾Ø ½ºÆ®·¹Äª Flexing and Stretching 493
¾àÁ¡ÈÆ·Ã Weak Point Training 494

ÇÏü ¿îµ¿ LEG EXERCISES 497

½ºÄõÆ® Squats 497 / Çìºñ ½ºÄõÆ® Heavy Squats 498 / ÇÏÇÁ ½ºÄõÆ® Half Squats 498 /
¸Ó½Å he Forearms
ºÎ»ó ºÎÀ§¸¦ ÇÇÇØ ÈÆ·ÃÇϱâ Training Around Injuries
Ãß¿î ³¯¾¾ÀÇ ÈÆ·Ã Cold-Weather Training
°£´Ü ¿ä¾à A Quick Summary
±ÙÀ°ÀÇ °æÁ÷, ÅëÁõ, ¶Ç´Â ¼Õ»ó Muscle Stiffness, Soreness, or Injury
°üÀý°ú °ü°èµÈ ÅëÁõ ¶Ç´Â ´Ù¸¥ ¹®Á¦µé Pain or Problems with Your Joints
´ÙÀ̾îÆ® ÆßÇÎ-¾÷ Pumping Up Your Diet
¹«¾ùÀ» Á¶½ÉÇØ¾ß Çϴ°¡- Å»¼öÁõ What to Watch Out For- Dehydration
³» ¸é¿ª°è¿¡´Â ¹«½¼ ÀÏÀÌ ÀϾ°í Àִ°¡? What's Going On with My Immune System?
ÃÖÁ¾ ÀÛ¾÷ The Final Touch
°¡³ª´Ù¼ø ã¾Æº¸±â
ABC¼ø ã¾Æº¸±â

½ºÄõÆ® Machine Squats 499 / ÇÁ·±Æ® ½ºÄõÆ® Front Squats 502 /
½Ã½Ã ½ºÄõÆ® Sissy Squats 504 / ·¹±× ÇÁ·¹½º Leg Presses 505 /
·¹±× ÇÁ·¹½º º¯Çü¿îµ¿ Leg Press Variations 505 / ÇÙ ½ºÄõÆ® Hack Squats 506 /
·±ÁöL unges 507 / ·¹±× ÀͽºÅÙ¼Ç Leg Extensions 508 / ·¹±× ÄÃL eg Curls 509 /
½ºÅĵù ·¹±× Äà Standing Leg Curls 510 / ½ºÆ®·¹ÀÌÆ®-·¹±× µ¥µå¸®ÇÁÆ® Straight-Leg Deadlifts 511

Á¾¾Æ¸® THE CALVES 512

Á¾¾Æ¸® ±ÙÀ° The Muscles of the Calf 512
Á¾¾Æ¸® ÈÆ·Ã Training the Calves 513
Á¾¾Æ¸® ½ºÆ®·¹Äª Stretching the Calves 515
½ÃÀÛÇÁ·Î±×·¥ Beginning Programs 515
»ó±ÞÇÁ·Î±×·¥°ú ½ÃÇÕÇÁ·Î±×·¥ Advanced and Competition Programs 516
¾àÁ¡ÈÆ·Ã Weak Point Training 519
Á¾¾Æ¸® Æ÷¡ Posing the Calves 524

Á¾¾Æ¸® ¿îµ¿ CALF EXERCISES 526

½ºÅĵù Ä«ÇÁ ·¹ÀÌÁî Standing Calf Raises 526 /
Ä«ÇÁ ·¹ÀÌÁî ¿Â ·¹±× ÇÁ·¹½º ¸Ó½Å Calf Raises on Leg Press Machine 528 /
½ÃƼµå Ä«ÇÁ ·¹ÀÌÁî Seated Calf Raises 529 / µ¿Å° Ä«ÇÁ ·¹ÀÌÁî Donkey Calf Raises 530 /
¿ø-·¹±× Ä«ÇÁ ·¹ÀÌÁî One-Leg Calf Raises 531 / ¸®¹ö½º Ä«ÇÁ ·¹ÀÌÁî Reverse Calf Raises 532

º¹ºÎ THE ABDOMEN 533

º¹ºÎ ±ÙÀ° The Muscles of the Abdomen 533
º¹±Ù ÈÆ·Ã Training the Abdominals 535
½ºÆý ¸®´ö¼Ç Spot Reduction 538
º¹±Ù-ƯÀÌ ¿îµ¿ Ab-Specific Exercises 538
¸ðµç Á¾·ùÀÇ Å©·±Ä¡ All Kinds of Crunches 539
º¹»ç±Ù ¿îµ¿ Oblique Exercises 540
Àü°Å±Ù°ú ´Á°£±Ù Serratus and Intercostals 540
½ÃÀÛÇÁ·Î±×·¥ Beginning Program 540
»ó±ÞÇÁ·Î±×·¥ Advanced Program 541
½ÃÇÕÇÁ·Î±×·¥ Competition Program 541
¾àÁ¡ÈÆ·Ã Weak Point Training 542

º¹ºÎ ¿îµ¿ ABDOMINAL EXERCISES 544

·Î¸¸ ü¾î Roman Chairs 544 / Å©·±Ä¡ Crunches 545 / Æ®À§½ºÆà ũ·±Ä¡ Twisting Crunches 545 /
¸®¹ö½º Å©·±Ä¡ Reverse Crunches 546 / ÇàÀ× ¸®¹ö½º Å©·±Ä¡ Hanging Reverse Crunches 547 /
¹öƼÄà º¥Ä¡ Å©·±Ä¡ Vertical Bench Crunches 548 / ÄÉÀ̺í Å©·±Ä¡ Cable Crunches 549 /
¸Ó½Å Å©·±Ä¡ Machine Crunches 550 / ½ÃƼµå ·¹±× ÅÎ Seated Leg Tucks 551 /
½ÃƼµå Æ®À§½ºÆ® Seated Twists 552 / º¥Æ®-¿À¹ö Æ®À§½ºÆ® Bent-Over Twists 553 /
·¹±× ·¹ÀÌÁî Leg Raises 554 / Ç÷§ º¥Ä¡ ·¹±× ·¹ÀÌÁî Flat Bench Leg Raises 554 /
º¥Æ®-´Ï Ç÷§ º¥Ä¡ ·¹±× ·¹ÀÌÁî Bent-Knee Flat Bench Leg Raises 555 /
º¥Æ®-´Ï ÀÎŬ¶óÀÎ º¸µå ·¹±× ·¹ÀÌÁî Bent-Knee Incline Board Leg Raises 555 /
º¥Æ®-´Ï ¹öƼÄà º¥Ä¡ ·¹±× ·¹ÀÌÁî Bent-Knee Vertical Bench Leg Raises 556 /
ÇàÀ× ·¹±× ·¹ÀÌÁî Hanging Leg Raises 556 /
Æ®À§½ºÆà ÇàÀ× ·¹±× ·¹ÀÌÁî
Twisting Hanging Leg Raises 557 /
±× ¿Ü Ãß°¡ÀûÀÎ ·¹±× ·¹ÀÌÁî ¿îµ¿ Additional Leg-Raise Exercises 557 /
»çÀÌµå ·¹±× ·¹ÀÌÁî Side Leg Raises 558 /
º¥Æ®-´Ï »çÀÌµå ·¹±× ·¹ÀÌÁî Bent-Knee Side Leg Raises 558 / ÇÁ·±Æ® ű Front Kicks 559 /
º¥Ä¡ ű¹é Bench Kickbacks 559 / ¸®¾î ·¹±× ½ÃÀú½º Rear Leg Scissors 560 / ¹èŨ Vacuums 561


Á¦4±Ç ½ÃÇÕ COMPETITION

Á¦1Àå Æ÷¡ POSING 565

Æ÷¡ÀÇ ¿ª»ç The History of Posing 567
Æ÷¡ ±â¼ú The Art of Posing 568
°üÂûÀ» ÅëÇØ ¹è¿ì±â Learning by Observing 569
IFBB °æ±â´Â ¾î¶»°Ô Ä¡·¯Áö´Â°¡ How IFBB Contests Are Conducted 572
äÁ¡ Scoring 582
NPC °æ±â NPC Contests 582
Àüü¿ì½ÂÀÚ Overall Winners 589
Áö±¸·Â Endurance 589
Æ÷¡ ¿¬½À Practicing Posing 589
Á¦1ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round One 597
Á¦2ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Two 598
Æ÷ÁîÀÇ °³ÀÎÈ­ Personalizing Your Poses 607
Á¦3ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Three 607
°ú°ÅÀÇ ½É»ç ¹æ½Ä The Way Judging Used to Be 633
Æ÷¡ À½¾ÇÀÇ ¼±Åà (Á¦3ȸÀüÀ» À§ÇØ) Choosing Posing Music (For Round Three) 633
Áö·çÇÏ°Ô ÇÏ´Â ¿ä¼Ò The Boredom Factor 636
Á¦4ȸÀüÀ» À§ÇÑ ¿¬½À Practicing for Round Four 636
Æ÷¡ÀÇ ÈçÇÑ ½Ç¼ö Common Posing Mistakes 645
°¨Á¤ Á¶Àý Controlling Your Emotions 647
¿îµ¿À¸·Î¼­ÀÇ Æ÷¡ Posing as Exercise 647
»çÁøÃÔ¿µÀ» À§ÇÑ Æ÷¡ Posing for Photographs 647

Á¦2Àå ÃÑüÀû Áغñ TOTAL PREPARATION 660

¼±¼öº¹ Posing Trunks 661
¼±ÅÄ Tanning 664
¼±ÅĽǰú žçµî Tanning Parlors and Sunlamps 665
Àΰø ÅÄ Artificial Tans 667
Æ÷¡ ¿ÀÀÏ Posing Oil 668
Çì¾î½ºÅ¸ÀÏ Hairstyle 669
ü¸ð Body Hair 671
¼º°øÀ» À§ÇÑ ¿ÊÂ÷¸² Dressing for Success 672
¸¶¹«¸® ÀÛ¾÷ Finishing Touches 672

Á¦3Àå ½ÃÇÕ Àü·«°ú Àü¼ú COMPETITION STRATEGY AND TACTICS 674

°æÇèÀÇ ¿ªÇÒ The Role of Experience 676
¾ó¸¶³ª ÀÚÁÖ ½ÃÇÕ¿¡ ÃâÀüÇÒ °ÍÀΰ¡ How Often to Compete 677
½ÃÇÕ ÃâÀüÇϱâ Getting Your Feet Wet 677
»ó±Þ ½ÃÇÕ Advanced Competition 678
¸í¼º Publicity 681
Á¤Ä¡¿Í È«º¸ Politics and Public Relations 683
½ÃÇÕ¿¡ ¸ÂÃç ÀýÁ¤¿¡ À̸£±â Learning to Peak for Competition 685
¹° Water 688
°æ±â ´çÀÏ The Day of the Contest 690
½É¸®Àü Psychological Warfare 695
º¸µðºôµùÀ» ´ëÇ¥ÇÏ´Â °Í Representing the Sport 699


Á¦5±Ç °Ç°­, ¿µ¾ç, ±×¸®°í ´ÙÀ̾îÆ® HEALTH, NUTRITION, AND DIET

Á¦1Àå ¿µ¾ç°ú ´ÙÀ̾îÆ® NUTRITION AND DIET 703

º¸µðºôµùÀÇ Æ¯º° ¿ä±¸»çÇ× The Special Req
uirements of Bodybuilding 705
±âº» ¿µ¾ç¼Ò The Basic Nutrients 705
´Ü¹éÁú Protein 706
ź¼öÈ­¹° Carbohydrates 710
½ÄÀÌ Áö¹æ Dietary Fats 712
¹° Water 714
ºñŸ¹Î Vitamins 715
¹Ì³×¶ö Minerals 720
½ÄÇ°ÀÇ ¿¡³ÊÁö ÇÔ·® The Energy Content of Food 722
´ë»çÀ² Metabolic Rate 723
¿îµ¿°ú ¿¡³ÊÁö ¼Ò¸ð·® Exercise and Energy Expenditure 723
"°¡Â¥" ¿¡³ÊÁö "False" Energy 724
¿µ¾çÇÐÀû ÃÖ¼ÒÄ¡ Nutritional Minimums 725
±ÕÇü ÀâÈù ´ÙÀ̾îÆ® Balanced Diet 727
±Û¸®ÄÚ°ÕÀÇ Á߿伺 The Importance of Glycogen 728
ÄÉÅä½Ã½º Ketosis 728
½Ä»ç¿Í ÈÆ·Ã Eating and Training 729
¾ó¸¶³ª ÀÚÁÖ ¸ÔÀ» °ÍÀΰ¡ How Often to Eat 730

Á¦2Àå üÁßÁ¶Àý: ±ÙÀ°Àº ´Ã¸®°í, Áö¹æÀº ÁÙÀÌ°í WEIGHT CONTROL: GAINING MUSCLE, LOSING FAT 731

ü¼ººÐ Body Composition 731
ü¼ººÐ¿¡ ¿µÇâÀ» ¹ÌÄ¡´Â ¿ä¼Ò Influence on Body Composition 732
´ÙÀ̾îÆ®¿Í üÇü Diet and Body Types 733
³ªÀÌ¿Í Ã¼Áö¹æ Age and Body Fat 733
Ä®·Î¸® ¼Òºñ·® Calorie Consumption 734
´ÙÀ̾îÆ®ÀÇ Áú Quality of Diet 734
"¼ö¿ä" âÃâ Creating "Demand" 735
À¯»ê¼Ò ¿îµ¿Àº ¾ó¸¶³ª ÇÒ °ÍÀΰ¡? How Much Aerobics? 735
±ÙÀ°À» ´Ã¸®±â À§ÇÑ ½Ä»ç Eating to Gain Muscle 736
±ÙÀ°Áõ´ë ¸Þ´º Ç÷£ Muscle-Gain Menu Plan 737
·¹º§ I Level I 738
·¹º§ II Level II 738
·¹º§ III Level III 739
°í´Ü¹é, °íÄ®·Î¸® µå¸µÅ© High-Protein, High-Calorie Drinks 740
·¹º§ I Level I 741
·¹º§ II Level II 741
·¹º§ III Level III 742
Áö¹æÀ» ÁÙÀÌ´Â ¹æ¹ý How to Lose Fat 743
ÄÉÅä½Ã½º Ketosis 744
ÃßõÇÏ´Â ´Ü¹éÁú °ø±Þ¿ø Recommended Protein Sources 744
ÃßõÇϴ ź¼öÈ­¹° °ø±Þ¿ø Recommended Carbohydrate Sources 745
Áö¹æ°¨¼Ò ´ÙÀ̾îÆ® ¹ýÄ¢ Á¤¸® A Summary of Fat-Lose Diet Rules 746
¶óº§ Àбâ Reading Labels 746

Á¦3Àå ½ÃÇÕ ´ÙÀ̾îÆ® Àü·« CONTEST DIET STRATEGIES 748

¸ð¾çÀ» °®Ãß±â À§ÇØ ¸ð¾çÀ» °®Ãß°í ÀÖ±â Getting in Shape to Get in Shape 749
¸ðµç °ÍÀ» ±â·ÏÇϱâ Writing It All Down 750
¸Ô°í, ¸Ô°í, ¶Ç ¸Ô°í Eating, Eating, and Eating 751
°í°¥ Deprivation 751
´ë»çÀÇ °¨¼Ó Metabolic Slowdown 752
½Åü º¯È­ÀÇ ÃøÁ¤ Measuring Body Changes 752
½ÃÀÛÇϱâ: 12ÁÖ ¿Ï·á Getting Started: 12 Weeks Out 753
ÄÉÅä½Ã½º °Ë»ç Testing for Ketosis 754
À¯»ê¼Ò ¿îµ¿À» ³Ê¹« ¸¹ÀÌ ÇÏ´Â °ÍÀº ÇÇÇϱâ Avoiding Too Much Aerobics 754
¾à¹° Drugs 755
¾à¹°°ú ½ºÆ÷Ã÷ Drugs and Sports 755
½ºÅ×·ÎÀÌµå »ç¿ëÀÇ ºÎÀÛ¿ë Side Effects of Steroid Use 758
ÀÌ´¢Á¦ Diuretics 759
¼ºÀåÈ£¸£¸ó Growth Hormone 760
¾à¹°°Ë»ç¿Í º¸µðºôµù Drug Testing and Bodybuilding 760
½´ÆÛ
º¸Ãæ Super-Supplementation 761
¸¶Áö¸· ÁÖ The Last Week 767
"°í°¥" "Depletion" 767
Ä«ºù¾÷ Carbing-Up 768
¼öºÐ °¨·® Losing Water 778
ÈÆ·Ã, Æ÷¡, ±×¸®°í ´ÙÀ̾îÆ® Training, Posing, and Diet 771
Àü³¯ ¹ã The Night Before 771
°æ±â ´çÀÏ ¾Æħ The Morning of the Contest 772
¿¹ºñ½É»ç¿Í ³ªÀÌÆ® ¼î »çÀÌ Between Prejudging and the Night Show 772
°æ±â¸¦ ¸¶Ä¡°í After the Contest 773

Á¦4Àå ºÎ»ó°ú ±×°Í¿¡ ´ëÇÑ Ã³Ä¡¹ý INJURIES AND HOW TO TREAT THEM 774

±â¼úÀû Á¤º¸ TECHNICAL INFORMATION 775
±ÙÀ°°ú ÈûÁÙ Muscle and Tendon 775
- Ãʱâ óġ Initial Treatment 775 / ¿¬Ãà°ú °æ·Ã Spasms and Cramps 776 / °Ç¿° Tendinitis 776 /
ÅëÁõ Pain 777 / ¿ä¹ý Therapy 777 / ºÎ»óÀÇ ¿¹¹æ Injury Prevention 778
°üÀý°ú Àδë Joints and Ligaments 779
- °üÀý³¶°ú ÀδëÀÇ ºÎ»ó Injuries to the Capsule and Ligaments 779 /
Ä¡·á Treatment 780 / °üÀý Å»±¸ Joint Dislocation 781
½Ç¿ëÀû Á¤º¸ Practical Information 781
Á¾¾Æ¸® The Calves 781
¹«¸­ The Knee 782
´ëÅð The Upper Leg 783
¼­ÇýºÎ The Groin 783
ÇϺ¹ºÎ Lower Abdomen 783
ÇϺΠµî Lower Back 784
»óºÎ µî Upper Back 784
¾î±ú The Shoulders 785
Èä±Ù The Pectorals 785
À̵α٠The Biceps 786
»ïµÎ±Ù The Triceps 786
ÆȲÞÄ¡ The Elbows 786
Àü¿Ï The Forearms 787
ºÎ»ó ºÎÀ§¸¦ ÇÇÇØ ÈÆ·ÃÇϱâ Training Around Injuries 787
Ãß¿î ³¯¾¾ÀÇ ÈÆ·Ã Cold-Weather Training 788
°£´Ü ¿ä¾à A Quick Summary 788
±ÙÀ°ÀÇ °æÁ÷, ÅëÁõ, ¶Ç´Â ¼Õ»ó Muscle Stiffness, Soreness, or Injury 789
°üÀý°ú °ü°èµÈ ÅëÁõ ¶Ç´Â ´Ù¸¥ ¹®Á¦µé Pain or Problems with Your Joints 789
´ÙÀ̾îÆ® ÆßÇÎ-¾÷ Pumping Up Your Diet 790
¹«¾ùÀ» Á¶½ÉÇØ¾ß Çϴ°¡: Å»¼öÁõ What to Watch Out For: Dehydration 790
³» ¸é¿ª°è¿¡´Â ¹«½¼ ÀÏÀÌ ÀϾ°í Àִ°¡? What's Going On with My Immune System? 790
ÃÖÁ¾ ÀÛ¾÷ The Final Touch 790


°¡³ª´Ù¼ø ã¾Æº¸±â 792
ABC¼ø ã¾Æº¸±â 807

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