This is a wonderful refernce if you like to exercise using free weights and get bored with the same routine over and over again.
Every excerise you can think of is in here with big, clear photographs and detailed descriptions. Arnold uses the excercises to assemble basic through advanced workout plans that can be used strictly and aggressively, or simply as guidelines. For example, if you don't want to do the clean and press as a primary shoulder excercise in the basic workout, there are a half-dozen other excersises described in detail you can substitute. The point is, there are a lot of ideas that you, your lifting partner, or even your personal trainer might not have thought of.
Additionaly, he includes a great section that details ways to impose variations on each of the excercises such as forced negatives, alternate heavy days, super-sets, etc.
I have used the workouts as templates for my own program. Arnold stresses a balanced workout, and I think if you keep that in mind while looking at his programs and building your own, you will really get a lot out of this reference.
The nutrition section is pretty basic - eat a balanced 40-40-20 (protein-carb-fat) diet, and stay away from excess sugars and junk food. No big surprises. If you're looking for a complete analysis of modern vitamins and nutritional supplements, this probably isn't the book you're looking for. The nutrition section is probably the most dated, but the basic message is simple: along with a lot of heavy weights, stick to whole foods, and drink a ton of water. Maybe you don't want to have a couple of eggs and a 1/4 lb steak for breakfast every morning, but you might not be training for Mr. Universe, either. Again, I think Arnold's point is balance.
The key to getting in shape is obviously discipline and consistency - I think using this reference helps because if you get bored doing the same thing for about three weeks (like I do) you can flip through this book and find many many other excercises to maintain a balanced program, but maybe mix it up once in a while to keep the gym interesting. You can also use some of the alternate techniques to put a new slant on your existing workout.
This is a very good reference if you enjoy lifting or are just getting started and need a little direction. I flip through a section or two every few weeks just to get some new ideas or reinforce old ones.
Take it literally or loosely, just get in the gym or nothing will ever work!
