If you've ever stepped into a serious weight room, you’ve probably seen it. It’s that massive, beat-up tome sitting on the trainer's desk or tucked into a gym bag. People call it the "Bible of Bodybuilding." Most just call it "The Encyclopedia." Whatever you call it, the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is basically the gravity around which the entire fitness world has orbited since the 1980s.
Honestly, it’s a beast of a book. We're talking 800-plus pages of pure muscle-building lore.
What is the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding?
At its core, the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is a comprehensive guide to every single facet of the sport. Arnold didn't just write this to show off his trophies. He wrote it with Bill Dobbins to create the resource he wished he had when he was a skinny kid in Austria.
It's divided into a few main sections:
- The History: A deep dive into where the sport came from, starting from the early strongmen to the golden era of the 70s.
- The Training: This is the meat. Hundreds of exercises, each with photos of Arnold or other legends (like Franco Columbu or Tom Platz) demonstrating the form.
- The Competition: Everything from posing to how to handle the "psychological warfare" of being on stage.
- Health and Nutrition: Basic (though some say dated) advice on fueling the machine.
You've probably noticed that even in 2026, people are still arguing about the routines in this book. Some say the volume is insane. Others swear by it.
The Infamous "Arnold Split"
When people talk about the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding, they’re usually talking about the training programs. Arnold was a fan of high frequency. He didn't believe in "hitting chest once a week."
He lived in the gym.
The most famous routine in the book is a six-day split. You basically train the entire body over three days and then repeat it.
The Breakdown (Sorta)
- Day 1 & 4: Chest and Back.
- Day 2 & 5: Shoulders and Arms.
- Day 3 & 6: Legs.
- Day 7: Rest (if you're lucky).
What's wild about the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding is the concept of supersetting antagonistic muscle groups. On chest and back day, Arnold wouldn't just do all his bench presses and then go to rows. He’d do a set of bench, then immediately hit a set of pull-ups. No rest.
It’s brutal. Your heart rate stays through the roof. The "pump" is unlike anything else. Arnold famously compared the pump to... well, you've probably seen Pumping Iron. Let's just say he liked it a lot.
Is it Outdated? The "Broscience" Factor
Let's be real for a second. This book was first published in 1985. The "New" version came out in 1998. That's a lifetime ago in sports science.
Some parts of the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding definitely feel like a time capsule. For example, the sections on "body types" (Ectomorph, Mesomorph, Endomorph) are largely considered oversimplified by modern physiologists. We now know that metabolism and genetics are way more complex than three neat categories.
Then there's the nutrition. Arnold suggests a lot of protein—which is fine—but some of the specific dietary advice lacks the nuance of modern macronutrient tracking. And the volume? If you’re a "natural" lifter (meaning you aren't using chemical assistance), doing 20+ sets per body part twice a week might actually crush your central nervous system.
But here’s the thing: the basic physics of muscle growth haven't changed. A barbell row in 1975 builds a back just as well in 2026. The technical cues Arnold gives for things like the "Arnold Press" or "Donkey Calf Raises" are still gold.
Why You Should Actually Read It
It’s easy to find a PDF summary online. Don't do that.
The real value of the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding isn't just the "3 sets of 10" instructions. It's the mindset. Arnold spends a huge amount of time talking about the mind-muscle connection. He talks about "becoming" the muscle.
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It sounds "woo-woo," but elite athletes today call it "internal focus of attention." Arnold was just ahead of the curve.
Also, the photos are incredible. Seeing the "Oak" in his prime, or seeing the intensity on the faces of the guys at Gold's Gym back in the day, is more motivating than any 15-second TikTok clip. It reminds you that this sport is supposed to be hard.
Surprising Details from the Pages
- Arnold suggests training calves every single day if they are a weak point.
- He’s a huge fan of "stripping sets" (now called drop sets) to reach total failure.
- There is a surprisingly large section on "Women’s Bodybuilding," which was quite progressive for the time.
- He emphasizes the "Pike" position for abs, which most people skip because it’s incredibly difficult to do right.
How to Use the Book Today
If you’re going to pick up a copy of the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding, don't just try to copy the "Level 2" competition routine on day one. You'll hurt yourself.
Instead, use it as a reference.
- Stuck on a plateau? Look up the "Weak Point" sections for that muscle group.
- Bored of your workout? Find one of the "old school" exercises like the Zottman Curl or the Siff Squat.
- Lacking motivation? Read the intro to the training chapters.
The book is less of a rigid manual and more of a mentor. It's Arnold sitting on your shoulder telling you to put more weight on the bar and stop complaining.
Actionable Takeaways for Your Training
If you want to apply the wisdom from the Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding without spending four hours in the gym, try these three things:
- Try Antagonistic Supersets: Next time you do a "Push" day, mix in a "Pull" move. Bench press paired with Barbell rows. It saves time and creates a massive blood flow to the entire torso.
- Focus on the Stretch: Arnold obsessed over the "stretch" part of the lift. On chest flyes, go deep. On pullovers, feel your lats lengthen. That's where the growth happens.
- Bring the Intensity: Most people stop when it gets uncomfortable. The Encyclopedia teaches you that the set only starts when it hurts.
The Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding isn't just a book about muscles. It's a book about the will to change your own reality. Whether you want to be the next Mr. Olympia or just look better in a t-shirt, it belongs on your shelf.
Go find a copy. Read the chapter on the chest. Then go hit the gym and try to prove him right.