Results 1 to 15 of 18
Thread: Arnold's full body workout
-
11-04-2012, 04:50 AM #1
- Join Date
- Oct 2009
- Posts
- 1
- Rep Power
- 0
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.
-
11-07-2012, 12:43 PM #2
3 times a week?? Arnold doesnt believe in over training..
-
11-07-2012, 02:11 PM #3
If you are resting and eating enough it wont be over training.
-
12-06-2013, 03:02 AM #4
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.
-
12-06-2013, 08:21 AM #5Training / Prep / Off-season coach: Kevin McDowell / Extreme One
Journal: Hoss06 Training Journal
-
12-06-2013, 10:04 AM #6
-
12-06-2013, 05:56 PM #7
- Join Date
- May 2009
- Posts
- 565
- Rep Power
- 1290430
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...
-
12-15-2013, 12:15 PM #8
- Join Date
- Oct 2013
- Posts
- 1
- Rep Power
- 0
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 jobLast edited by nyergk; 12-15-2013 at 12:17 PM.
-
03-30-2014, 01:22 PM #9
CNS overload is CNS overload.
-
04-25-2014, 08:53 AM #10
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.
-
04-25-2014, 09:05 AM #11
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
-
04-27-2014, 09:06 PM #12
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.
-
04-27-2014, 09:33 PM #13
-
04-27-2014, 10:00 PM #14
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.
-
04-27-2014, 10:10 PM #15
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.
Bookmarks