Arnolds Workout But Less Frequency, More Recovery

In Flames · 07-23-2007, 06:07 PM

could this work better? his regular training is just too much. rest 1-2 min

chest/back - superset
bench press 3x8-10
incline bench 3x8-10
pull-overs 3x10-12
50 pull-ups
bent-over rows 3x8-10
deadlifts 3x3-5

off

shoulders/arms - superset biceps/triceps
seated or standing press 3x8-10
seated side raises 3x8-10
upright rows 3x10-12
barbell curls 3x8-10
seated db curls 3x8-10
close grip bench 3x8-10
db extensions 3x8-10

off

legs
squats 4x10-12
walking bb lunges 3x15-20
need 1-2 more leg exercises.

off

repeat

or is there another way of splitting it up. i still want to try to hit body-parts 2 times a week if i can, or at least within 4-6 days of each other.

or

chest/tris
back
legs
shoulders/biceps
off
repeat

or

chest/tris
back/bis
legs
shoulders/traps
off
repeat

ThatArmyKid · 07-23-2007, 06:14 PM

Quote:

Originally Posted by In Flames

could this work better? his regular training is just too much. rest 1-2 min

chest/back - superset
bench press 3x8-10
incline bench 3x8-10
pull-overs 3x10-12
50 pull-ups
bent-over rows 3x8-10
deadlifts 3x3-5

off

shoulders/arms - superset biceps/triceps
seated or standing press 3x8-10
seated side raises 3x8-10
upright rows 3x10-12
barbell curls 3x8-10
seated db curls 3x8-10
close grip bench 3x8-10
db extensions 3x8-10

off

legs
squats 4x10-12
walking bb lunges 3x15-20
need 1-2 more leg exercises.

off

repeat

here a little bit for you to read on that type of split

http://www.ironaddicts.com/forums/sh...ad.php?t=12595

LightCrow · 07-23-2007, 06:41 PM

I've made some of my best gains following routines Arnold put out. If you don't like his double splits, then I would go with the beginner routine from his Encyclopedia.

One other good option for a similiar split from Dave Draper that allows more rest is:

D1: chest/back
D2: delts/arms
D3: legs
D4: rest
D5: upper body
D6: lower body
D7: rest
and then repeat the cycle

In Flames · 07-23-2007, 06:44 PM

his first routine, you mean this one?

monday/thursday - chest/back
tuesday/friday - delts/arms
wednesday/saturday - legs

its just so many sets and the chest/back and delts/arms workout take like 2 hours to complete.

simpletd · 07-23-2007, 06:50 PM

Quote:

Originally Posted by In Flames

his first routine, you mean this one?

monday/thursday - chest/back
tuesday/friday - delts/arms
wednesday/saturday - legs

its just so many sets and the chest/back and delts/arms workout take like 2 hours to complete.

You can get it done in about 1 1/2 hours. The whole program is set up for a beginner, but you can tweak it if you want to. I like to go six days as in the book, but it takes a while for the body to get used to it. You can split it up however you want, and rest when you feel you need to. The most important thing is to not overdo it and have to lay off a week. Hope you get it figured out.

LightCrow · 07-23-2007, 06:53 PM

Quote:

Originally Posted by In Flames

his first routine, you mean this one?

monday/thursday - chest/back
tuesday/friday - delts/arms
wednesday/saturday - legs

its just so many sets and the chest/back and delts/arms workout take like 2 hours to complete.

It just depends on how much rest you need between sets. When I first started that one it could take me two hours as well. I usually spend about an hour and a half any more. Try supersetting chest/back and arms and give yourself about 30 seconds between super sets. And also don't do the power training every session, I would do it only once a week or every two weeks. Don't be afraid to play around with some exercises, stick to Arnold's basic layout, but you can also try occasionally switching DLs for squats and then doing a leg press along with that on leg days.

In Flames · 07-23-2007, 06:58 PM

how many sets should i perform? i think in the book it says like 5? or i could be wrong.

LightCrow · 07-23-2007, 07:04 PM

Quote:

Originally Posted by In Flames

how many sets should i perform? i think in the book it says like 5? or i could be wrong.

You just have to figure out what works for you. I would start with 4-5 and then see how things are going. Some exercises I may do 4, some I may go for 6, it just depends on what my body is telling me at that time. Same thing for the reps.

In Flames · 07-23-2007, 07:08 PM

thanks for your help lightcrow. do you still perform arnolds routines?

i'm thinking of maybe doing it like this..

chest/back
delts/arms
legs
off
repeat

LightCrow · 07-23-2007, 07:14 PM

Quote:

Originally Posted by In Flames

thanks for your help lightcrow. do you still perform arnolds routines?

i'm thinking of maybe doing it like this..

chest/back
delts/arms
legs
off
repeat

That way looks fine as well.

I still follow his workouts, except I've moved on to working everything 3x a week. I usually have a long session where I do chest/back/legs all together.

ThatArmyKid · 07-23-2007, 07:16 PM

Quote:

Originally Posted by In Flames

thanks for your help lightcrow. do you still perform arnolds routines?

i'm thinking of maybe doing it like this..

chest/back
delts/arms
legs
off
repeat

Wtf how can you work Delts the day after chest/back

Rows work rear delt
Presses work front delt
Rows/presses work arms

then the next day you work everything again wtf...

LightCrow · 07-23-2007, 07:55 PM

Quote:

Originally Posted by ThatArmyKid

Wtf how can you work Delts the day after chest/back

Rows work rear delt
Presses work front delt
Rows/presses work arms

then the next day you work everything again wtf...

This obscene fear of overtraining is probably why you're only 173lb.

ThatArmyKid · 07-23-2007, 09:09 PM

Quote:

Originally Posted by LightCrow

This obscene fear of overtraining is probably why you're only 173lb.

check my threads made i liek to bash peple for talking about overtraining

i just don't see how i could go to the gym monday do Incline Db lets say because thats what i do as main chest exercises, then come in tuesday and do DB shoulder press and be able to Progress

HOw in the hell can you progress going to the gym 6 days a week

AND WHO THE HELL CARES HOW MUCH I WEIGH RIGHT NOW I"M STRONGER THEN ive ever been in my life... ( even though i'm not superman strong i'm strong compared to me from 2 month ago)
and my goal for the next 3 weeks is to get even stronger

i think i edited this post three times out of anger thanks

jdjprimer19 · 07-23-2007, 10:21 PM

Quote:

Originally Posted by ThatArmyKid

check my threads made i liek to bash peple for talking about overtraining

i just don't see how i could go to the gym monday do Incline Db lets say because thats what i do as main chest exercises, then come in tuesday and do DB shoulder press and be able to Progress

HOw in the hell can you progress going to the gym 6 days a week

AND WHO THE HELL CARES HOW MUCH I WEIGH RIGHT NOW I"M STRONGER THEN ive ever been in my life... ( even though i'm not superman strong i'm strong compared to me from 2 month ago)
and my goal for the next 3 weeks is to get even stronger

i think i edited this post three times out of anger thanks

Actually, I have to go with this guy here. He does have a point. When you are working chest/back you indirectly work those delts pretty hard. When doing shoulders the next day, that is murder. Doing a 6 day split is very time consuming for those with busy lives. Very few people will make significant gains off of this (let alone have the time to do this), especially if you are in the gym for over an hour and a half. Your cortisol levels will continue increasing and your workouts will hinder after you surpass that first hour. Crow, if you make gains off of Arnold's routine, then by all means keep it up. Army kid and I will stick with Waterbury's methods. To each his own.

Flick · 07-24-2007, 12:31 AM

You also have to take into consideration that Arnold was genetically gifted, and chemically enhanced. Since most of us don't do steroids, and don't have 24 hours out of the day to concentrate on bodybuilding, I doubt his routine would work for most people.

jdjprimer19 · 07-24-2007, 07:05 AM

Quote:

Originally Posted by Flick

You also have to take into consideration that Arnold was genetically gifted, and chemically enhanced. Since most of us don't do steroids, and don't have 24 hours out of the day to concentrate on bodybuilding, I doubt his routine would work for most people.

Repped, as soon as recharged.

d_k · 07-24-2007, 08:02 AM

I'm using that split atm but much less volume and more off days, works well for me

Typically it'll look something like this:
chest/back
legs
shoulders/arms
1-2 days off
repeat

In Flames · 07-24-2007, 09:39 AM

i'm not saying to follow the exact routine Arnold has in his books. im talking about adding more rest days and less sets per muscle group. instead of 5x per exercise drop it to like 3. i might even add a day of rest after each workout, then repeat the split again.