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  1. #1
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    Default Arnold's full body workout

    Find this on another website and apparently this what what Arnold did in his first year of training. I don't do this workout myself as it's too much for one session.

    ...from "How to Gain Weight, Train Hard, Get Massive"
    by Arnold Schwarzenegger
    as told to Gene Mozee (Ironman, March 1994)...

    "Heavy movements stimulate the deep-lying muscle fibers that lighter movements never reach. The objective is to use fewer exercises, employ heavier poundages and train your whole body in one workout. I gained most of my weight and massiveness on a program of 10 exercises that I performed three times a week. After I reached a satisfactory bodyweight, I changed over to the more advanced split system and began training six days a week."

    "If you need to put on 20 pounds or more, the following program is for you."

    Gain-Weight Routine
    Squats 5 x 8,8,6,6,6
    Bench Presses 5 x 8,8,6,6,6
    Incline Presses 5 x 8,8,6,6,6
    Wide-Grip Chins 5 x 8-10
    Bent-Over Rows 5 x 8,8,6,6,6
    Behind-the-Neck-Presses 5 x 8,8,6,6,6
    Barbell Curls 5 x 8,8,6,6,6
    Lying Triceps Extensions 5 x 8,8,6,6,6
    Deadlifts 5 x 3-5 (building up to one max set)
    Machine Calf Raises 5 x 10-15

    Do the routine 3 days a week with 1 and a half to 2mins rest
    between sets.

  2. #2
    FREAK the bull eso's Avatar
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    3 times a week?? Arnold doesnt believe in over training..

  3. #3
    OLYMPIAN Hardatit's Avatar
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    If you are resting and eating enough it wont be over training.

  4. #4
    BEARER OF TRUTH "Rodz"'s Avatar
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    There is no over training, just under eating and under resting.
    Confucius say...
    A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
    A fat guy who eats a pizza, then does an hour of cardio is still fat.

  5. #5
    Moderator Hoss06's Avatar
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    Quote Originally Posted by "Mike" View Post
    There is no over training, just under eating and under resting.
    Agreed...but many do not know when they are doing this.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  6. #6
    OLYMPIAN bushmaster's Avatar
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    Quote Originally Posted by "Mike" View Post
    There is no over training, just under eating and under resting.
    I disagree and so does science. Tax your CNS and prove me wrong. Also muscles even adequately fueled can be over trained. If you disagree you are not training hard enough, plain and simple.

  7. #7
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    Quote Originally Posted by "Mike" View Post
    There is no over training, just under eating and under resting.
    When people say this it makes me crazy! being a natty who works ten plus hours a day and puts fat on extremely easy its not that simple. Getting rest in real life is difficult and eating a lot just makes me pudgy... so these crazy Arnold workouts are not realistic for everyone...

  8. #8
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    there is a big misunterstood on arnold training,
    this is that he don't work at failure at 80% of 1RM on each serie at 10 repetitions .
    he only take a rest of 30 secondes, always less than 1 minute.
    this mean like in powerlifting a big part of the work is in a branch of 50% 65% of 1 RM
    and there is only a few series that there is really at 80%

    this is evidently, nobody in the world could do 25 serie of 10 by week at failure at 80% of 1 RM,
    dorian yates who is who everybody know do only 3 series of ten by week and warming up at 50-65% and this a really good job
    Last edited by nyergk; 12-15-2013 at 12:17 PM.

  9. #9
    CHRIS ACETO'S OFFICIAL CHEERLEADER! GDavis's Avatar
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    CNS overload is CNS overload.

  10. #10
    RX MEMBER scottt's Avatar
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    You only have to use 50% of your one rep max to stimulate muscle hypertrophy. As long as you find a balance between intensity and frequency and lift over 50% one rep max you will get results. I get better results with a program called hst working out every third day which is similar to this program.

  11. #11
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by scottt View Post
    You only have to use 50% of your one rep max to stimulate muscle hypertrophy. As long as you find a balance between intensity and frequency and lift over 50% one rep max you will get results. I get better results with a program called hst working out every third day which is similar to this program.
    This called for a Google!

    Quote Originally Posted by hepennypacker
    Ok, so a lot of people are talking and asking questions about HST (Hypertrophy Specific Training), so I'm going to try to wrap it up as short and as quick as possible, so everyone can get going with their routines. We'll do this in steps.

    First off, HST is not just for size, but it's not a strength program from a muscle mag that will add 50lbs to your bench in 8 weeks (did add 10lbs to mine in 4 weeks though). You will gain both size and strength, but with the principles of the program, the size will outweigh the strength. A lot of this also depends on you, and how you respond.

    Second off, you need to have a good diet, HST won't add inches to you if you follow a crappy diet, everyone knows this. You would obviously add more size if you were bulking, but some people want to take the fat off, and HST is great for cutting also.

    Now, for the do-it-yourself routine creating. Follow these steps:

    1) Choose what rep range you want to do. For your first HST cycle I would suggest just the standard 15, 10, and 5 (you'll know what I'm talking about later).

    2) Choose 8-12 exercises for your full body that you would like to perform. I myself use only 8, which makes for a nice compact routine. Here is an example of my exercises:

    Squat
    Bench Press
    Stiff Legged Deadlift
    Bent Over BB Rows
    Seated Shoulder Press
    EZ Bar Curls
    Lying Tricep Extensions
    Standing Calf Raise

    -----------------------------------------------------------
    3) We'll just assume that you are using 15, 10, and 5 rep weight "blocks". You would take a week to find each of your maxes for every exercise and every rep range. For example, on Monday you would find your 15 rep max for every exercise, Wednesday you would do the 10s, and Friday the 5s.
    4) After you figure out your maxes, take 9-14 days off from any training. This is called Strategic Deconditioning (SD). This is taken from the HST website:
    -----------------------------------------------------------
    "At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal). "
    ------------------------------------------------------------
    Okay, so you've figured out all of your maxes and are ready to start working out this Monday. Now here's a sum-up of how the routine will go. Each rep range (block) (15, 10, and 5) will each be given 2 weeks of training. It doesn't have to be 2 weeks, but we'll assume this is your first HST "experience" and you are just going to do the standard. Training will be 3 times a week, once a day (we'll use M/W/F for this cycle). Again, some people train 6 days a week or some people do an AM and PM split. Each rep range will get 6 workouts over 2 weeks. Now here's where the weird part comes in (well, against what you probably normally do), you will only train to failure once every 2 weeks (until weeks 7+8, which I'll get to later). Workout #6 will be your routine with all of your maxes.
    ------------------------------------------------------------
    So what do you do with workouts 1-5? You take your max, and gradually decrease it over the 6 workouts. The amount you increase each workout could be varied, generally 5-20lbs, with bigger bodyparts and compound movements having the bigger increment. I'm not a real strong guy, so for the Squat, Bench Press, and SLDL I increase the weight 10lbs, and for everything else I increase it by 5lbs. This can also be done percent wise (5-10% increments) So, for example, we'll say your 15 rep max for bench press is 100lbs, and you are using increments of 10lbs. This would be what your weights would look like for bench press:

    Workout 1 (Week 1, Monday)-50lbs
    Workout 2 (Week 1, Wednesday)-60lbs
    Workout 3 (Week 1, Friday)-70lbs
    Workout 4 (Week 2, Monday)-80lbs
    Workout 5 (Week 2, Wednesday)-90lbs
    Workout 6 (Week 2, Friday)- 100lbs
    -----------------------------------------------------------
    *Set up your HST routine here:HST Calculator*
    -----------------------------------------------------------
    Ok, so now (hopefully) you know what to do for 6 weeks. Now your at your last workout of the 5s (your maxes for everything). Now it's time for weeks 7 + 8. There are a few ways you can do these weeks. One way is to do negatives with your 2RM for 2 weeks (need a training partner). Another way is to use drop sets. And another way (the way I am using, and probably the simplest), is to repeat workout #6 of the 5s for 2 weeks (M/W/F). Now your cycle will have looked like this

    Weeks 1-2: 15s
    Weeks 3-4: 10s
    Weeks 5-6: 5s
    Weeks 7-8: continuation of 5RM
    ------------------------------------------------------------
    Sets: The amount of sets you use for each workout, like everything else, can be vaired. You can fix you sets, so say you do 2 sets of squats and 1 set of curls, you would do that many sets the whole routine. Another way to do this is to progress the sets. The going trend to do this is 1x15, 2x10, and 3x5. So for the 15s, every exercise would be done with one set, for the 10s everything would be done for 2 sets, and so on. This does NOT include warming up, which should also be a BIG part of your workouts.
    -----------------------------------------------------------
    *See the warming up FAQ:FAQ
    -----------------------------------------------------------
    Now you have completed your HST cycle right? Wrong. Time for some more SD for 9-14 days. After that you can either:

    1) Do whatever kind of training you want or

    2) Start another HST cycle because it has worked so well for you. You would generally increase all of your weights 5-10%, depending on the excercise, or you can just re-test your maxes.
    -----------------------------------------------------------
    You can change the rep ranges, exercises, workouts, and scheduling however you want. Use your first cycle to figure out what you can do better for the next cycle.
    -----------------------------------------------------------
    *Another note: Some people think that they must do all they can to prevent zig-zagging (repeating the same weights in different rep ranges). I zig-zagged plenty in my first cycle and had great results, so you don't have to worry about it*
    ------------------------------------------------------------
    Well thats HST, as short as I can sum it up. I hope this helps a lot of people, and convinces them to start the best training method I have ever used. Feel free to add things or change things, or ask questions.

  12. #12
    RX MEMBER scottt's Avatar
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    I think people get high intensity and heavy weight low reps confused. A set taken to absolute failure is high intensity. A set of 5 reps in the bench press to failure is hard a set of 15 to failure is harder. Arnold would do multiple sets to failure Mike would do one. I like Arnolds frequency and mikes one set to failure. I like using heavier weight lower reps on compound movements and a moderate weight higher reps on isolation movements.

  13. #13
    OLYMPIAN bushmaster's Avatar
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    Quote Originally Posted by scottt View Post
    I think people get high intensity and heavy weight low reps confused. A set taken to absolute failure is high intensity. A set of 5 reps in the bench press to failure is hard a set of 15 to failure is harder. Arnold would do multiple sets to failure Mike would do one. I like Arnolds frequency and mikes one set to failure. I like using heavier weight lower reps on compound movements and a moderate weight higher reps on isolation movements.
    I this you're confused. Intensity can be changed by a number of variables. Rest periods, weight, tempos, reps, sets are a few examples.

  14. #14
    RX MEMBER scottt's Avatar
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    Quote Originally Posted by bushmaster View Post
    I this you're confused. Intensity can be changed by a number of variables. Rest periods, weight, tempos, reps, sets are a few examples.
    I am not confused. Some of these variables have more to do with cardiovascular conditioning rather than the amount of work the muscle is doing in a certain amount of time. 315lbs in the bench for 5 reps in 8 seconds is 1575lbs of weight lifted for that time. 250lbs for 7reps is 1750lbs in the same time so the 250lbs was more intense.

  15. #15
    OLYMPIAN bushmaster's Avatar
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    Quote Originally Posted by scottt View Post
    I am not confused. Some of these variables have more to do with cardiovascular conditioning rather than the amount of work the muscle is doing in a certain amount of time. 315lbs in the bench for 5 reps in 8 seconds is 1575lbs of weight lifted for that time. 250lbs for 7reps is 1750lbs in the same time so the 250lbs was more intense.
    You most certainly are confused. None of that would be cardio output as those are variables to change the load. Your example is true but cut the rest period and your weight is less but workload is the same. You are really trying to argue with science here. I don't know how people can only see one or two variables in this. Intensity changes with even minor tweaks.

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