Weight training and Assi El Hallani: Difference between pages

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{{ otheruses4|strength training using weight (gravity) to generate resistance to contraction|basic principles on increasing the strength of muscles|strength training}}

[[Image:TwoDumbbells.JPG|thumb|250px|A complete weight training workout can be performed with a pair of adjustable [[dumbbell]]s and a set of weight disks (plates).]]

[[Mohammed]] el Helani known to the large audience as Assi el Helani, was born on November 28 in Baalbeck, [[Lebanon]] in 1970. He was the third younguest among his 13 brothers and sisters.

'''Weight training''' is a common type of [[strength training]] for developing the [[physical strength|strength]] and size of [[skeletal muscle]]s. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through [[Muscle contraction#Concentric contraction|concentric]] or [[Muscle contraction#Eccentric contraction|eccentric contraction]]. Weight training uses a variety of specialized [[:Category:Weight training equipment|equipment]] to target specific muscle groups and types of movement.

Assi's musical talent became evident very early, when as a child he was performing Lebanese songs in circle of his friends and family. His passion for singing intensified with time, however, and when he was 17 Assi embarked officially his music career, winning in the “Art Studio TV Program” for young artists. After his being awarded the popular Lebanese song nomination a new brilliant name emerged on the Lebanese musical horizon.

Assi studied for approximately five years (1985-1990) at the Higher Institute of Music in Lebanon concentrating on the [[Ood]] performance and arab vocal techniques.

Weight training differs from [[bodybuilding]], [[weightlifting]], [[powerlifting]] and [[Strongman (strength athlete)|strongman]], which are [[sport]]s rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.

Assi Al Helani had participated in numerous important musical events, including the Jarash festival, the [[Carthage]] festival, and a number of concerts around the [[Arab world]], [[Europe]] and [[America]].

==Weight training versus strength training==

Being recognized as one of the most beloved and appreciated artists in the Arab World, he has released more than a dozen albums. His biggest hits “Wani Mareq Mareet”, “Amshi Lihali”, “Mali Saber”,“Ahebbak Gedan“, “Ahla Al Oyoun», “Shoag El Sahara” and “Kayed Ozzalak” gained for him popularity and admiration throughout the Region.

Strength training is an inclusive term for all types of exercise devoted towards increasing muscular strength and size (as opposed to muscular [[Endurance#Endurance exercise|endurance]], associated with [[aerobic exercise]], or [[Flexibility (anatomy)|flexibility]], associated with stretching exercise like [[Asana|yoga]] or [[pilates]], though endurance and flexibility can improve as a byproduct of training). Weight training is one type of strength training, but the most common and is seen by all but specialists as synonymous with strength training. The difference between weight training and other types of strength training is how the opposition to muscular contraction is generated. [[Resistance training]] uses elastic or hydraulic (water) forces to oppose muscular contraction and [[isometric exercise]] uses structural or intramuscular forces (e.g. doorways or the body's own muscles).

Assi has claimed his mastery of various music styles, from Spanish to Lebanese, while the poetry of his songs is fascinating. This diversity is reflected in the new album of the Lebanese superstar comprising 12 wonderful songs, including “Howara”, “Meshta’a La ‘Oyounak”, “Ater Al Mahabah”, and many other beautiful pieces.

==History==

{{main|History of strength training}}

[[Image:EarlyBarbell.gif|left|thumb|An early plate-loading [[barbell]] and [[kettlebell]]]]

[[Hippocrates]] explained the principle behind weight training when he wrote "that which is used develops, and that which is not used wastes away." Progressive resistance training dates back at least to [[Ancient Greece]], when legend has it that wrestler [[Milo of Croton]] trained by carrying a newborn [[calf]] on his back every day until it was fully grown. Another Greek, the physician [[Galen]], described strength training exercises using the [[halteres (ancient Greece)|halteres]] (an early form of [[dumbbell]]) in the 2nd century.

[[Category:Lebanese music]]

Another early device was the [[Indian club]], which came from ancient Persia where it was called the "meels." It subsequently became popular during the 19th century, and has recently made a comeback in the form of the clubbell.

{{lebanon-bio-stub}}

The dumbbell was joined by the [[barbell]] in the latter half of the 19th century. Early barbells had hollow globes that could be filled with [[sand]] or lead [[shot]], but by the end of the century these were replaced by the plate-loading barbell commonly used today.<ref name=Todd>Todd, Jan (1995). [http://www.aafla.org/SportsLibrary/IGH/IGH0306/IGH0306c.pdf From Milo to Milo: A History of Barbells, Dumbbells, and Indian Clubs.] Iron Game History (Vol.3, No.6).</ref>

The 1960s saw the gradual introduction of [[exercise machine]]s into the still-rare strength training [[gym]]s of the time. Weight training became increasingly popular in the 1980s, following the release of the bodybuilding movie ''[[Pumping Iron]]'' and the subsequent popularity of [[Arnold Schwarzenegger]]. Since the late 1990s increasing numbers of women have taken up weight training, influenced by programs like [[Body for Life]]; currently nearly one in five U.S. women engages in weight training on a regular basis.<ref name=U.S.C.D.P.>{{cite web|url=http://www.msnbc.msn.com/id/13956966/|title=MSNBC article on the U.S. Centers for Disease Control and Prevention report on the prevalence of strength training|accessdate=2007-02-01}}</ref>

==Basic principles==

{{main|Strength training}}

The basic principles of weight training are essentially identical to those of strength training, and involve a manipulation of the number of reps, sets, tempo, exercise types and weight moved to cause desired increases in strength, endurance, size or shape. The specific combinations of reps, sets, exercises and weight depends upon the aims of the individual performing the exercise; sets with fewer reps can be performed with heavier weights, but have a reduced impact on endurance.

In addition to the basic principles of ''strength training'', a further consideration added by weight training is the equipment used. Types of equipment include [[barbell]]s, [[dumbbell]]s, pulleys and stacks in the form of [[weight machine]]s or the body's own weight in the case of [[chin-up]]s and [[Press up|push-ups]]. Different types of weights will give different types of resistance, and often the same absolute weight can have different relative weights depending on the type of equipment used. For example, lifting 10 kilograms using a dumbbell requires significantly more force than moving 10 kilograms on a weight stack due to the use of pulleys.

Weight training also requires the use of '[[Form (exercise)|good form]]', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called '[[Cheating#Strength training|cheating]]'). Failure to use good form during a training set can result in injury or a failure to meet training goals - since the desired muscle group is not challenged sufficiently, the threshold of [[strength training#progressive overload|overload]] is never reached and the muscle does not gain in strength.

Weight training can be a very effective form of strength training because exercises, weights, sets and reps can be precisely manipulated to challenge individual muscle group in a way found to be the most effective for the individual. Other strength training exercises or equipment may lack the flexibility and precision that weights offer, and often cannot be safely taken to the point of momentary muscular failure.

==Comparison to other types of strength training==

The benefits of weight training overall are comparable to most other types of strength training - increased muscle, tendon and ligament strength, bone density, flexibility, tone, metabolic rate and postural support. There are benefits and limitations to weight training as compared to other types of strength training.

===Weight training versus resistance training===

[[Resistance training]] involves the use of elastic or hydraulic resistance to contraction rather than gravity. Weight training provides the majority of the resistance at the beginning, initiation joint angle of the movement, when the muscle must overcome the inertia of the weight's mass. After this point the overall resistance alters depending on the angle of the joint. In comparison, hydraulic resistance provides a fixed amount of resistance throughout the range of motion, depending on the speed of the movement. Elastic resistance provides the greatest resistance at the end of the motion, when the elastic element is stretched to the greatest extent.

===Weight training versus isometric training===

[[Isometric exercise]] provides a fixed amount of resistance based on the force output of the muscle. This only strengthens the muscle at the specific joint angle at which the isometric exercise occurs. In comparison, weight training strengthens the muscle throughout the entire [[range of motion]] of the [[joint]].

===Is weight training the same as bodybuilding?===

Although weight training is similar to [[bodybuilding]], they have quite different objectives. Bodybuilders compete in bodybuilding competitions, so they train to maximize their muscular size and develop extremely low levels of [[adipose tissue|body fat]]. In contrast, most weight trainers train to improve their strength and anaerobic endurance while not giving special attention to reducing body fat below normal. Weight trainers tend to focus on compound exercises to build basic strength, whereas bodybuilders often use isolation exercises to visually separate their muscles, and to improve muscular [[symmetry]].

However, the bodybuilding community has been the source of many of weight training's principles, techniques, vocabulary, and customs. Weight training does allow a tremendous flexibility in exercises and weights which can allow bodybuilders to target specific muscles and muscle groups, and attain specific goals.

==Safety==

[[Image:DumbbellDeadlift.JPG|thumb|right|250px|The lumbar spine must be kept straight during the squat and the deadlift.]]

Weight training can be one of the safest forms of exercise, especially when the movements are slow, controlled, and carefully defined. However, as with any form of exercise, improper execution can result in injury. When the exercise becomes difficult towards the end of a set, there is a temptation to cheat, i.e. to use poor form to recruit other muscle groups to assist the effort. This may shift the effort to weaker muscles that cannot handle the weight. For example, the [[squat (exercise)|''squat'']] and the ''[[deadlift]]'' are used to exercise the largest muscles in the body&mdash;the [[Human leg|leg]] and [[buttock]] muscles&mdash;so they require substantial weight. Beginners are tempted to round their back while performing these exercises. This causes the weaker [[lower back]] muscles to support much of the weight, which can result in serious lower back injuries. To avoid such problems, weight training exercises must be performed correctly. Hence the saying: "train, don't strain".

[[Image:LiftingBelt.JPG|thumb|left|200px|A lifting belt is sometimes worn to help support the lower back.]]

An exercise should be halted if marked or sudden pain is felt, to prevent further injury. However, not all discomfort indicates injury. Weight training exercises are brief but very intense, and many people are unaccustomed to this level of effort. The expression "no pain, no gain" refers to working through the discomfort expected from such vigorous effort, rather than to willfully ignore extreme pain, which may indicate serious soft tissue injuries.

Discomfort can arise from other factors. Individuals who perform large numbers of repetitions, sets and exercises for each muscle group may experience [[lactic acid]] build-up in their muscles. This is experienced as a burning sensation in the muscle, but it is perfectly harmless. These individuals may also experience a swelling sensation in their muscles from increased blood flow (the "pump"), which is also harmless. True [[muscle fatigue]] is experienced as a marked and uncontrollable loss of strength in a muscle, arising from the [[nervous system]] ([[motor unit]]) rather than from the muscle fibers themselves. Extreme neural fatigue can be experienced as temporary [[muscle failure]]. Some weight training programs actively seek temporary muscle failure; evidence to support this type of training is mixed at best. Irrespective of their program, however, most athletes engaged in high-intensity weight training will experience muscle failure from time to time.

Beginners are advised to build up slowly to a weight training programme. Untrained individuals may have some muscles that are comparatively stronger than others. An injury can result if, in a particular exercise, the primary muscle is stronger than its stabilising muscles. Building up slowly allows muscles time to develop appropriate strengths relative to each other. This can also help to minimise [[delayed onset muscle soreness]]. A sudden start to an intense programme can cause significant muscular soreness. Unexercised muscles contain cross-linkages that are torn during intense exercise.

[[Image:CrossTrainer.JPG|thumb|right|120px|The Cross Trainer exercise machine can be used to warm up muscles in both the upper and lower body.]]

Weight trainers commonly spend 5 to 20 minutes [[warming up]] their muscles with [[aerobic exercise]] before starting a workout. They also [[Stretching|stretch]] muscles after they have been exercised. The exercises are performed at a steady pace, taking at least two to four seconds to lift and lower the weight, to avoid jerks that can damage muscles and joints.

Exercises where a barbell is held above the body, such as the ''squat'' or the ''[[bench press]]'', are normally performed inside a [[squat cage]], which can catch the bar, or in the presence of one or more [[Spotting (weight training)|spotters]], who can safely re-rack the barbell at the end of the set if the weight trainer is unable to do so.

Anyone beginning an intensive physical training programme is typically advised to consult a [[physician]], because of possible undetected heart or other conditions for which such activity is contraindicated.

There have been mixed reviews regarding the use of weightlifting belts and other devices, such as lifting straps. Critics claim that they allow the lifter to use more weight than they should. In addition, the stabiliser muscles in the lower back and gripping muscles in the forearms receive less benefit from the exercises.

[[Image:WristStrap.JPG|right|thumb|150px|Using a wrist strap.]]

Wrist straps: Wrist straps (lifting straps) are sometimes used to assist in gripping very heavy weights, sometimes referred to as <i>cow ties</i>. They are particularly useful for the ''deadlift''. Some lifters, however, avoid using wrist straps in order to develop their [[grip strength]]. Wrist straps can allow a lifter initially to use more weight than they might be able to handle safely for an entire set. However, they can also place potentially harmful stress on the bones of the wrist. As an alternative, [[wrist curls]] and reverse wrist curls can be done to improve grip strength, making these straps unnecessary.

==Types of exercises==

===Isotonic and plyometric exercises===

These terms combine the prefix "iso" (meaning "same") with "tonic" (strength) and "plio" (more) with "metric" (distance). In "isotonic" exercises the force applied to the muscle does not change (while the length of the muscle [[Muscle contraction#Concentric contraction|decreases]] or [[Muscle contraction#Eccentric contraction|increases]]) while in "plyometric" exercises the length of the muscle stretches and contracts rapidly to increases the power output of a muscle.

Weight training is primarily an '''isotonic''' form of exercise, as the force produced by the muscle to push or pull weighted objects should not change (though in practice the force produced does decrease as muscles fatigue). Any object can be used for weight training, but [[dumbbell]]s, [[barbell]]s and other specialised equipment are normally used because they can be adjusted to specific weights and are easily gripped. Many exercises are not strictly isotonic because the force on the muscle varies as the joint moves through its range of motion. Movements can become easier or harder depending on the angle of muscular force relative to gravity - in example, a standard biceps curl becomes easier as the hand approaches the shoulder as more of the load is taken by the structure of the elbow. Certain machines such as the Nautilus involve special adaptations to keep resistance constant irrespective of the joint angle.

'''[[Plyometrics|Plyometric exercises]]''' exploits the stretch-shortening cycle of muscles to enhance the myotatic (stretch) reflex. This involves rapid alternation of lengthening and shortening of muscle fibers against a resistance. The resistance involved is often a weighted object such as a [[medicine ball]], but can also be the body itself as in jumping exercises. Plyometrics is used to develop explosive speed, and focuses on maximal [[Power (physics)|power]] instead of maximal strength by compressing the force of muscular contraction into as short a period as possible, and may be used to improve the effectiveness of a [[boxing|boxer's]] punch, or to increase the vertical jumping ability of a [[basketball]] player.

===Isolation exercises versus compound exercises===

[[Image:LegExtensionMachineExercise.JPG|thumb|left|250px|The ''leg extension'' is an isolation exercise.]]

An '''isolation exercise''' is one where the movement is restricted to one joint and one muscle group. For example, the ''leg extension'' is an isolation exercise for the quadriceps. Specialized types of equipment are used to ensure that other muscle groups are only minimally involved&mdash;they just help the individual maintain a stable posture&mdash;and movement occurs only around the knee joint. Most isolation exercises involve machines rather than dumbbells and barbells (free weights), though free weights can be used when combined with special positions and joint bracing.

'''Compound exercises''' work several muscle groups at once, and include movement around two or more joints. For example, in the ''leg press'' movement occurs around the hip, knee and ankle joints. This exercise is primarily used to develop the quadriceps, but it also involves the hamstrings, glutes and calves. Compound exercises are generally similar to the ways that people naturally push, pull and lift objects, whereas isolation exercises often feel a little unnatural. Compound exercises generally involve dumbbells and barbells (free weights), involving more muscles to stabilize the body and joints as well as move the weight.

[[Image:LegPressMachineExercise.JPG|thumb|right|350px|The ''leg press'' is a compound exercise.]]

Each type of exercise has its uses. Compound exercises build the basic strength that is needed to perform everyday pushing, pulling and lifting activities. Isolation exercises are useful for "rounding out" a routine, by directly exercising muscle groups that cannot be fully exercised in the compound exercises.

The type of exercise performed also depends on the individual's goals. Those who seek to increase their performance in sports would focus mostly on compound exercises, with isolation exercises being used to strengthen just those muscles that are holding the athlete back. Similarly, a [[powerlifter]] would focus on the specific compound exercises that are performed at powerlifting competitions. However, those who seek to improve the look of their body without necessarily maximising their strength gains (including [[bodybuilders]]) would put more of an emphasis on isolation exercises. Both types of athletes, however, generally make use of both compound and isolation exercises.

===Free weights versus weight machines===

[[Image:SwissBallSquat.JPG|thumb|right|200px|Swiss balls allow a wider range of free weight exercises to be performed. They are also known as exercise balls, fitness balls, gym balls, sports balls, therapy balls or body balls. They are sometimes confused with [[medicine ball]]s ]]

'''Free weights''' are [[dumbbell]]s, [[barbell]]s, and [[kettlebell]]s. Unlike [[weight machine]]s, they do not constrain users to specific, fixed movements, and therefore require more effort from the individual's stabilizer muscles. It is often argued that free weight exercises are superior for precisely this reason. As weight machines can go some way toward preventing poor form, they are somewhat safer than free weights for novice trainees. Moreover, since users need not concentrate so much on maintaining good form, they can focus more on the effort they are putting into the exercise. However, most [[athlete]]s, bodybuilders and serious [[physical fitness|fitness]] enthusiasts prefer to use compound free weight exercises to gain functional strength.

[[Image:WeightStack.JPG|thumb|left|140px|The weight stack from a [[Cable machine]].]]

Some free weight exercises can be performed while sitting or lying on a [[Swiss ball]]. This makes it ''more'' difficult to maintain good form, which helps to exercise the deep torso muscles that are important for maintaining posture.

There are a number of '''weight machines''' that are commonly found in neighborhood [[gym]]s. The [[Smith machine]] is a barbell that is constrained to move only vertically upwards and downwards. The [[cable machine]] consists of two weight stacks separated by 2.5 [[metre]]s, with cables running through adjustable pulleys (that can be fixed at any height) to various types of handles. There are also exercise-specific [[weight machine]]s such as the [[leg press]]. A multigym includes a variety of exercise-specific mechanisms in one apparatus.

One limitation of many free weight exercises and exercise machines is that the muscle is working maximally against gravity during only a small portion of the lift. Some exercise-specific machines feature an oval [[cam]] (first introduced by [[Nautilus (disambiguation)|Nautilus]]) which varies the resistance so that the resistance, and the muscle force required, remains constant throughout the full range of motion of the exercise.

==Exercises for specific muscle groups==

{{main|Weight training exercises}}

[[Image:RomanChairBackExtension.JPG|thumb|right|400px|The ''back extension'' should be left to the end of the workout, because in other exercises the lower back muscles are used to keep the back straight. This is not possible if the muscles have already been exercised and exhausted.]]

Weight trainers commonly divide the body's [[List of muscles in the human body|individual muscles]] into ten major muscle groups. These do not include the [[hip]], [[neck]] and [[forearm]] muscles, which are rarely trained in isolation. The most common exercises for these muscle groups are listed below. (Videos of these and other exercises are available at [http://www.exrx.net/Lists/Directory.html exrx.net] and from the [http://www.uwlax.edu/strengthcenter/videos/video_index.htm University of Wisconsin].)

The sequence shown below is one possible way to order the exercises. The large muscles of the lower body are normally trained before the smaller muscles of the upper body, because these first exercises require more mental and physical energy. The core muscles of the [[torso]] are trained before the [[shoulder]] and [[arm]] muscles that assist them. Exercises often alternate between "pushing" and "pulling" movements to allow their specific supporting muscles time to recover. The stabilising muscles in the [[waist]] should be trained last.

<!--BEFORE adding to this list PLEASE check the main article "Weight training exercises" to see if your exercise or variant has already been described. This section is intended just to give a broad overview of the most popular and most basic categories of exercise -- NOT to list every possible variant. THANK YOU!-->

{| cellpadding="5"

|- valign="top"

| '''Lower body'''

1. [[Quadriceps muscle|Quadriceps]] (front of legs)

Compound exercises for the quadriceps also involve the [[gluteus maximus|glutes]] (buttocks), hamstrings and calves.

*[[squat (exercise)|squat]] (compound)

*[[leg press]] (compound)

*[[deadlift]] (compound)

*[[lunge (exercise)|lunge]] (compound)

*[[leg extension]] (isolation)

2. [[Hamstring]]s (back of legs)

Compound exercies for the hamstrings may also involve the [[lower back]] (Romanian deadlift).

*[[leg curl]] (isolation)

*Romanian [[deadlift]] (stiff leg [[deadlift]]) (compound)

3. [[Gastrocnemius muscle|Calves]]

*[[standing calf raise]] (isolation)

*[[seated calf raise]] (isolation)

| '''Upper body'''

4. [[Pectoralis major muscle|Pectorals]] (chest)

Compound exercises for the pectorals also involve the triceps and front deltoids.

*[[bench press]] (compound)

*[[pullover (exercise)|pullover]] (compound)

*[[Fly (exercise)|Fly]] (isolation)

5. [[Latissimus dorsi muscle|Lats]] (upper back)

Compound exercises for the lats also involve the biceps and rear deltoids.

*[[chin-up]] and [[Pull-up (exercise)|pull-up]] (compound)

*[[pulldown exercise|pulldown]] (compound)

*[[bent-over row]] (compound)

6. [[Deltoid muscle|Deltoids]] and [[Trapezius]] (shoulders)

Compound exercises for the shoulders also involve the arm muscles.

*[[upright row]] (compound)

*[[shoulder press]] (compound)

*[[Fly (exercise)#Shoulder fly|lateral raise]] (isolation)

*[[shoulder shrug]] (isolation)

| '''Arms'''

7. [[triceps brachii muscle|Triceps]] (back of arms)

*[[dip bar|parallel bar dip]] (compound)

*[[pushdown]] (isolation)

*[[Lying triceps extensions|triceps extension]] (isolation)

8. [[Biceps brachii muscle|Biceps]] (front of arms)

*[[Biceps Curl|biceps curl]] (isolation)

'''Waist'''

9. [[Rectus abdominis muscle|Abdominals]] (belly)

Compound exercises for the abdominals also involve the [[hip flexors]].

*[[leg raise]] (compound)

*[[Crunch (exercise)|crunch]] (isolation)

10. [[Abdominal external oblique muscle|Sides]]

Any rotational movement will engage the obliques.

11. [[Erector spinae|Lower back]]

Some compound exercises for the legs also involve the lower back.

*[[back extension]] (isolation)

*[[good-morning]] (compound)

*[[deadlift]] (compound)

|}

==Bibliography==

Many of the most useful books about weight training contain the word "bodybuilding" in the title, but they should not be overlooked just for this reason. Weight trainers who are not interested in bodybuilding can ignore the material devoted to contest preparation, and still obtain much valuable information.

*Bostrom, Todd E. (2006). "''Z Last Book You'll Ever Need On Strength Training''" Self. ISBN 978-1-4243-3306-6.

* Darden, Ellington (2004). ''The New High Intensity Training.'' Rodale Books. ISBN 1-59486-000-9.

* Delavier, Frederic (2001). ''Strength Training Anatomy.'' Human Kinetics Publishers. ISBN 0-7360-4185-0.

* DeLee, J. MD and Drez, D. MD, Eds. (2003). ''DeLee & Drez's Orthopaedic Sports Medicine; Principles and Practice (vols 1 & 2)''. ISBN 0-7216-8845-4.

* Hatfield, Frederick (1993). ''Hardcore Bodybuilding: A Scientific Approach.'' McGraw-Hill. ISBN 0-8092-3728-8.

* Kennedy, Robert and Ross, Don (1988). ''Muscleblasting! Brief and Brutal Shock Training.'' Sterling Publishing Co., Inc. ISBN 0-8069-6758-7

* Kennedy, Robert and Weis, Dennis (1986), ''Mass!, New Scientific Bodybuilding Secrets'', Contemporary Books, ISBN 0-8092-4940-5

* Lombardi, V. Patteson (1989). ''Beginning Weight Training.'' Wm. C. Brown Publishers. ISBN 0-697-10696-9.

* Pearl, Bill (2001). ''Getting Stronger: Weight Training for Men and Women.'' Shelter Publications. ISBN 0-936070-24-2.

* Powers, Scott and Howley, Edward (2003), ''Exercise Physiology.'' McGraw Hill. ISBN 0-07-255728-1.

* Schoenfeld, Brad (2002). ''Sculpting Her Body Perfect.'' Human Kinetics Publishers. ISBN 0-7360-4469-8.

* Schwarzenegger, Arnold (1999). ''The New Encyclopedia of Modern Bodybuilding.'' Simon & Schuster. ISBN 0-684-85721-9.

==Footnotes==

<div class="references-small"><references /></div>

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