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Jim Stoppani's Encyclopedia of Muscle & Strength
Finally, a research-based book that covers all facets of optimizing the development of muscle and strength. Jim Stoppani's Encyclopedia of Muscle & Strength, Second Edition, is a comprehensive training guide and reference that provides
* definitions of key terms and concepts;
* evaluations of equipment options, including TRX, BOSU, and kettlebells;
* explanations of the role and importance of each muscle group;
* latest nutrition information for losing fat and increasing muscle mass;
* presentations of the best exercises, including body weight, for adding strength and mass; and
* descriptions and examples of many types of workouts and programs and their effects.
Choose from 381 exercises presented for 13 muscle groups and the whole body. Proper technique for each exercise is tailored to the type of resistance used, be it free weights, weight machines, or body weight. Plus, each of the 116 training programs is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness.
Past Muscle & Fitness senior science editor Jim Stoppani covers each topic in detail. His advice will help you conquer any problem or plateau you encounter. So build your knowledge base to build a better body. Jim Stoppani's Encyclopedia of Muscle & Strength is the ultimate resource for pinpointing and achieving the results you're seeking.
* definitions of key terms and concepts;
* evaluations of equipment options, including TRX, BOSU, and kettlebells;
* explanations of the role and importance of each muscle group;
* latest nutrition information for losing fat and increasing muscle mass;
* presentations of the best exercises, including body weight, for adding strength and mass; and
* descriptions and examples of many types of workouts and programs and their effects.
Choose from 381 exercises presented for 13 muscle groups and the whole body. Proper technique for each exercise is tailored to the type of resistance used, be it free weights, weight machines, or body weight. Plus, each of the 116 training programs is rated according to workout duration, the projected time frame for achieving measurable results, level of difficulty, and overall effectiveness.
Past Muscle & Fitness senior science editor Jim Stoppani covers each topic in detail. His advice will help you conquer any problem or plateau you encounter. So build your knowledge base to build a better body. Jim Stoppani's Encyclopedia of Muscle & Strength is the ultimate resource for pinpointing and achieving the results you're seeking.
584 pages, Paperback
Published October 17, 2014
360 people are currently reading
770 people want to read
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February 18, 2023
This is the second edition, I bought it because my previous copy was falling apart after I logged it around in various gyms for years.
This is a pretty solid book. I am not sure that there is enough material added to justify getting this edition if you already own the first one. If you don't own it, know that there is also a pretty extensive section with tons of pictures about various movement, which will probably not be useful to a lot of people, except beginners. Having said that, I have seen people (and I have been guilty of it more than once) perform an exercise with wrong form during many years so it is never a bad idea to check your form once a while. Another new section is dedicated to nutrition. It is not extremely detailed for anybody who is very serious about it, but it provides a good place to start.
The writing is utilitarian, there is no joke, anecdote and the like, so don't expect to be entertained. But I have no doubt that any serious lifters will find the content in itself interesting enough.
If you are into bodybuilding, you would probably do better with Arnold's Encyclopedia of Bodybuilding. If you are really into powerlifting, maybe look to Rippetoe's books. If you are into Olympic lifting, well you can't learn that in a book anyways... But if you are into weightlifting in general this could be a great resource. There are tons (really, TONS) of programs, and the few that I ran worked well enough. There is also enough information for you to customize your own programs. It does have an encyclopedic feels to it and it quite lives up to its title.
Thus, to sum up, a great ressource for lifters of any levels. I got my money's worth and I expect you would as well.
This is a pretty solid book. I am not sure that there is enough material added to justify getting this edition if you already own the first one. If you don't own it, know that there is also a pretty extensive section with tons of pictures about various movement, which will probably not be useful to a lot of people, except beginners. Having said that, I have seen people (and I have been guilty of it more than once) perform an exercise with wrong form during many years so it is never a bad idea to check your form once a while. Another new section is dedicated to nutrition. It is not extremely detailed for anybody who is very serious about it, but it provides a good place to start.
The writing is utilitarian, there is no joke, anecdote and the like, so don't expect to be entertained. But I have no doubt that any serious lifters will find the content in itself interesting enough.
If you are into bodybuilding, you would probably do better with Arnold's Encyclopedia of Bodybuilding. If you are really into powerlifting, maybe look to Rippetoe's books. If you are into Olympic lifting, well you can't learn that in a book anyways... But if you are into weightlifting in general this could be a great resource. There are tons (really, TONS) of programs, and the few that I ran worked well enough. There is also enough information for you to customize your own programs. It does have an encyclopedic feels to it and it quite lives up to its title.
Thus, to sum up, a great ressource for lifters of any levels. I got my money's worth and I expect you would as well.
January 7, 2015
This book was INTENSE. I consider myself well educated about the body, how it works, how to build it and what breaks it down, but this book has taught me even more than that. There's quite a few photos, so you're never lost on what to do next and the importance and relevance of the actions are thoroughly explained. I won't find myself using all the techniques but I am now practicing a few targeted strength moves regularly. 5/5
December 14, 2014
This is serious textbook on strength training, and goes into meticulous detail about the current sports science on different kinds of exercises, how to make gains in various kinds of strength, muscle growth, and endurance, and pretty much everything you could think to ask about weight training.
It's actually not a book for someone like me who is barely an amateur at this stuff and certainly not an athlete. Still, I think I benefited from getting a glimpse into some of the current research, and just reading the first few chapters on the "basics" I have a better understanding of what I ought to be paying attention to in terms of proper arm ups, rest periods, and number vs. intensity of repetitions if you want to maintain or gain strength and avoid injuries.
The writing is fairly dry -- no anecdotes, few examples, and lots of detailed explanations and definitions -- so it reads like a textbook. There are short summaries at the end of the chapters, but they are not very helpful. Part of the problem of course is that there are no simple answers since so much depends on one's individual goals and abilities. The bulk of the book illustrates exercises and explains what muscles or muscle groups they use, but there are also chapters on nutrition (geared for bodybuilders) and other topics. The extensive bibliography and index are helpful and also remind the reader that is not some simplistic one-size-fits-all plan but a reference book. The author doesn't waste space trying to convince or motivate the reader to work out. This is all business, and aimed at athletes, so check this out if you are serious about weight lifting.
*I got a free review copy of this book through the Goodreads "first reads" giveaway program*
It's actually not a book for someone like me who is barely an amateur at this stuff and certainly not an athlete. Still, I think I benefited from getting a glimpse into some of the current research, and just reading the first few chapters on the "basics" I have a better understanding of what I ought to be paying attention to in terms of proper arm ups, rest periods, and number vs. intensity of repetitions if you want to maintain or gain strength and avoid injuries.
The writing is fairly dry -- no anecdotes, few examples, and lots of detailed explanations and definitions -- so it reads like a textbook. There are short summaries at the end of the chapters, but they are not very helpful. Part of the problem of course is that there are no simple answers since so much depends on one's individual goals and abilities. The bulk of the book illustrates exercises and explains what muscles or muscle groups they use, but there are also chapters on nutrition (geared for bodybuilders) and other topics. The extensive bibliography and index are helpful and also remind the reader that is not some simplistic one-size-fits-all plan but a reference book. The author doesn't waste space trying to convince or motivate the reader to work out. This is all business, and aimed at athletes, so check this out if you are serious about weight lifting.
*I got a free review copy of this book through the Goodreads "first reads" giveaway program*
November 24, 2015
So much of what is written about bodybuilding and exercise in general is "bro science," or little anecdotes that people share around the water cooler about what works and what doesn't. As an academic researcher this always bothered me, since it shouldn't be too hard to write a literature review of bodybuilding. While not an exhaustive literature review by any means, Stopanni's is the most research informed how-to guide for bodybuilding. It was so refreshing to be able to cut through all the innuendo and get to what has actually been validated by science.
January 2, 2018
Awesome book
This book is just fantastic. This guy gives you facts backed up by science.
The workouts are well thought out. better thought out than other boss you will read.
I highly recommend this book and I a sure you that this is the only book you need.
Enjoy
Check out his website jimstopani.com. full of great articles.
This book is just fantastic. This guy gives you facts backed up by science.
The workouts are well thought out. better thought out than other boss you will read.
I highly recommend this book and I a sure you that this is the only book you need.
Enjoy
Check out his website jimstopani.com. full of great articles.
February 11, 2023
More reviews (and no fluff) on the blog http://surrealtalvi.wordpress.com/
As a past-middle age female only recently getting into strength training (-+5 months ago), I do not feel this is the book targeted for my segment. Rather, there is a strong emphasis on what I see most of the younger or more dedicated home gym rats working on: loose weights, big muscles, etc. The book reads like the dryest physics textbook on the planet (though it is quite thorough) and the black and white photographs are incredibly dark, dreary, and unhelpful. Yes, there is a lot of good information here - but it is a slog to go through it.The book breaks down as follows: Training Essentials (core concepts, training variables, training cycles, strength training equipment); Training For Muscle Mass (tactics for building muscle mass, programs for building muscle mass, training cycles for building muscle mass); Training For Maximal Strength (tactics for maximizing strength, programs for maximizing strength, training cycles for gaining maximal strength); Training For Maximal Fat Loss (tactics for Maximizing Fat Loss, cardio training for maximizing fat loss, programs for maximizing fat loss, training cycles for maximizing fat loss); Nutrition for Maximizing Muscle Mass, Strength, and Fat Loss (nutration for maximizing muscle mass and strength, nutrition for maximizing fat loss). The training exercises are broken down by muscle group/body part (e.g., chest, shoulders, back, etc.) and then whole body and calisthenics.
The training programs are set out in charts that break down the exercise type, sets/reps, and rest between each set. There are several programs under each of the types (muscle mass, strength, fat loss) and a description given of each one. Workouts are listed by day of the week to make it easy to know which one to do when. Every exercise has a description and image later in the book for reference (as well as modifications, variations, start position, movement. In all, easy enough to get programs set up as long as you have the equipment.
As a reference, this is solid in that there is a lot of information. However, visually and inspirationally, it is dead on arrival. The images are black and white, there's only one image per exercise (so it can be hard to gauge movement from a static image or a bunch of words) and they are shot in high contrast lighting that is dreary, has too many shadows, and feels like they were shot in someone's parents' basement or garage rather than a professional gym. The photography really should have been shot in a high key lighting with few shadows since it is going to be black and white and details are lost in the shadows (especially with the author wearing black pants). This was not the time to be arty - or to use this kind of lighting rig. We know the author is ripped, we don't need the high contrast lighting to highlight his muscles. It feels like a vanity project as a result.
I would have really appreciated tips/cautions/warnings on how these exercises can/are often done incorrectly. That would help prevent injuries since often it can be hard to judge if one is doing an exercise correctly.
The nutrition section is also suspect. In this day an age, it would be great to see a Ph.d. move away from bro-science of eating animal products that set the foundation for middle age heart attacks. There is a joke in my gym that if you see a body builder over the age of 40, he'll have a scar on his chest from the open heart surgery. Especially since the advice being given is to eat 3+ eggs at one meal, I shudder at the cholesterol levels. With movies like Game Changers showing just how beneficial and efficacious plant based protein and muscle building can be, this books feels VERY outdated in the science aspect.
So this is very much a mixed bag for me. It feels designed for the guy who has a gym in his garage. I can't fault the amount of information and the author's knowledge of body building. There is a lot here in that regard. But there is also no reason not to do proper photography, have a lighter and more encouraging tone/personality, and really research the nutrition aspect. Reviewed from an advance reader copy provided by the publisher.
December 19, 2025
Jim Stoppani's Encyclopedia of Muscle and Strength is a great guide for all types of people who want to work the muscle groups. I was wanting to get this book for nearly 5 years, when the book was in the second edition, but I am glad I didn't and instead got it in the third edition.
Jim Stoppani added a number of new exercises to the third edition, which are just as well detailed as the exercises found in the previous edition. All exercises are accompanied by photos to assist the reader's understanding. Although there are many exercises that require, or would be greatly benefited by professional gym equipment, Jim Stoppani ensures that every single muscle group can be worked by exercises that only require a dumbbell or at most, a barbell. This makes the encyclopedia very approachable for everybody from amateur to professional, home gym to membership gym.
The book goes into detail about the muscle groups, and gives detailed descriptions of the parts of the muscle. For those who want to take the exercise to the next level of dedication, Jim Stoppani gives an incredibly detailed training and diet schedule, which I must emphasize, is extremely detailed. It is at the book's core. The book contains hundreds of photos, and Jim myself is the proof of his work, appearing in the most recent edition's exercise photos in what I assume to be his mid-50's looking extremely in-shape.
I would consider this a must have book for anybody, even a person with nothing more than a pair of dumbbells at home.
Jim Stoppani added a number of new exercises to the third edition, which are just as well detailed as the exercises found in the previous edition. All exercises are accompanied by photos to assist the reader's understanding. Although there are many exercises that require, or would be greatly benefited by professional gym equipment, Jim Stoppani ensures that every single muscle group can be worked by exercises that only require a dumbbell or at most, a barbell. This makes the encyclopedia very approachable for everybody from amateur to professional, home gym to membership gym.
The book goes into detail about the muscle groups, and gives detailed descriptions of the parts of the muscle. For those who want to take the exercise to the next level of dedication, Jim Stoppani gives an incredibly detailed training and diet schedule, which I must emphasize, is extremely detailed. It is at the book's core. The book contains hundreds of photos, and Jim myself is the proof of his work, appearing in the most recent edition's exercise photos in what I assume to be his mid-50's looking extremely in-shape.
I would consider this a must have book for anybody, even a person with nothing more than a pair of dumbbells at home.
February 27, 2021
mixed bag.
the introductory descriptions are very good and understandable. but then, instead of explaining how to incorporate them in your planning, etc. there are just ready made trainingsplans. I get it, this book is more for people who want to open the section 'weightloss' and then grab a random trainingsplan and just do it... nonetheless less traingsplans and more how to would have been good.
the exercise descriptions are bad. Every exercise gets half a page, very the picture takes a quarter page itself, and the rest are 2 or 3 sentences.
35% plans, 35% exercise 'descriptions', 30% ok introductions.
the introductory descriptions are very good and understandable. but then, instead of explaining how to incorporate them in your planning, etc. there are just ready made trainingsplans. I get it, this book is more for people who want to open the section 'weightloss' and then grab a random trainingsplan and just do it... nonetheless less traingsplans and more how to would have been good.
the exercise descriptions are bad. Every exercise gets half a page, very the picture takes a quarter page itself, and the rest are 2 or 3 sentences.
35% plans, 35% exercise 'descriptions', 30% ok introductions.
June 9, 2020
You can learn all the basics of Body Building from this book. The author is both a PHD holder & a body builder practitioner. He succeeded to mix the academia & experience in a successful mix in his book.
The best thing about this book is getting away from the normal shallow motivation about going to gym frequently and work out hard & all other related pep talk that is spread between bodybuilders.
Good book to read especially the first section that is talking about the foundations of power & strength physiques .
The best thing about this book is getting away from the normal shallow motivation about going to gym frequently and work out hard & all other related pep talk that is spread between bodybuilders.
Good book to read especially the first section that is talking about the foundations of power & strength physiques .
August 6, 2023
May be my first book with 5 star rating review.
This book stand talls against the claim it made in it's title. It has mainly covered the topic from the body building perspective. Still it can serve the purpose to many who are looking to understand the technicalities of strength and muscle as it is the fundamental component of any sports persons's fitness journey. Jim Stoppani has covered the anatomy at the length of the nile.
He has explained things in very easy to understand manner.
This book stand talls against the claim it made in it's title. It has mainly covered the topic from the body building perspective. Still it can serve the purpose to many who are looking to understand the technicalities of strength and muscle as it is the fundamental component of any sports persons's fitness journey. Jim Stoppani has covered the anatomy at the length of the nile.
He has explained things in very easy to understand manner.
August 9, 2022
Most programs are trash.
Pictures are hard to see.
Compound exercises like squat and deadlift are described with an incorrect dangerous form.
Much better book: Starting Strength
Pictures are hard to see.
Compound exercises like squat and deadlift are described with an incorrect dangerous form.
Much better book: Starting Strength
March 18, 2018
Great book. Filled with information that is useful for lifting weights and also want to learn a bit about nutrition. the book is set up like an encyclopedia and the information is easy to search and find information regarding specific programs and lifts for all body parts.
March 26, 2018
Jim definitely seems to know his stuff. That being said, the book is mostly exercises plans and exercises. Since I didn't find the exercises too well described this wasn't too useful for me.
July 10, 2018
The Bible of bodybuilding, period.
August 9, 2018
Awesome
Go university of Houston coogs. F coach Herman too. Hope Texas loses again. And rockets will definitely take the warriors this year
Go university of Houston coogs. F coach Herman too. Hope Texas loses again. And rockets will definitely take the warriors this year
September 7, 2018
Great book
All I need to know and a bit more. Starting the programs and can't wait to see and feel if they lead to results in 12 weeks. I will update my review then.
All I need to know and a bit more. Starting the programs and can't wait to see and feel if they lead to results in 12 weeks. I will update my review then.
February 1, 2021
Fantastic
Just what I needed as a beginner. Very detailed and scholarly instructions. And it is working. Five stars for sure.
Just what I needed as a beginner. Very detailed and scholarly instructions. And it is working. Five stars for sure.
September 22, 2021
Methodological guide to understand muscle training and building one's own program.
February 27, 2023
Excellent book to get the logic behind gym training schedule
December 3, 2023
a very thorough book on the current fitness theories
February 23, 2025
Easy to read book with a LOT of info. I have my thoughts about the meal plans but we will see ...
April 25, 2018
This book goes into great detail in so many different subjects and topics . Everything someone could want to know to start training.
March 18, 2021
Essential book for those who want to lose weight, gain strength, or gain muscle. A comprehensive guide on routines, nutrition and individual exercises that is backed up by expert knowledge and an understanding of the varied situations that different readers might be in. The only book someone who wants to get results needs.
February 26, 2017
Very comprehensive and, as the title suggests, encyclopedic. Definitely a lot of ideas and concepts to return to. As a beginners to strength training it offered lots of good science, research and best practices.
August 5, 2015
Disclaimer: I received this book through GoodReads.com First Reads program.
This book calls itself an encyclopedia, and it definitely lives up to its name. The sections cover Training Essentials, Training for Muscle Mass, Training for Maximal Strength, Training for Maximal Fat Loss, Training Exercises and Nutrition for Maximizing Muscle Mass, Strength and Weight Loss. Appendices cover metric equivalents for plates and a list of alternative foods. Lavishly illustrated and with many charts, every aspect of strength training is covered in explicit detail. Anyone who uses weight lifting for any reason using any kind of device(s) would do well to have a copy of this book on hand. I know I'll be using it as a reference for as long as I continue to lift weights and use resistance bands.
This book calls itself an encyclopedia, and it definitely lives up to its name. The sections cover Training Essentials, Training for Muscle Mass, Training for Maximal Strength, Training for Maximal Fat Loss, Training Exercises and Nutrition for Maximizing Muscle Mass, Strength and Weight Loss. Appendices cover metric equivalents for plates and a list of alternative foods. Lavishly illustrated and with many charts, every aspect of strength training is covered in explicit detail. Anyone who uses weight lifting for any reason using any kind of device(s) would do well to have a copy of this book on hand. I know I'll be using it as a reference for as long as I continue to lift weights and use resistance bands.
June 18, 2016
Really is an encyclopedic style book.
This book has reminded me of all I've learned since I began weight training in '69. In a neat concise format Jim will answer your questions on the whole shebang. The book is a MUST read and keep it handy for a reliable reference source. No way to go wrong here.
This book has reminded me of all I've learned since I began weight training in '69. In a neat concise format Jim will answer your questions on the whole shebang. The book is a MUST read and keep it handy for a reliable reference source. No way to go wrong here.
November 4, 2013
really great theory as to why you would do the workouts. then great workout schedules. also a good reason I might always want a personal trainer, as there are many ways to approach working with weights!
June 11, 2022
A lot of good information on the anatomy and the different philosophies practiced in order to build a various physiques. The programs are alright, I would have preferred to have learned of the information and built my own plans, but this is still a great read.
Displaying 1 - 30 of 38 reviews