Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 4 of 4
  1. #1
    Registered User justin8684's Avatar
    Join Date: Sep 2008
    Stats: 5'11", 232 lbs
    Posts: 3,305
    Rep Power: 8187
    justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000)
    Visit justin8684's BodySpace
    justin8684 is offline

    Schwarzenegger's "Get Big" Routine

    This was published long before his movie career and the ridiculous articles and training tips for the purpose of nothing more than selling magazines... seems to be very, very different from what would preach after the 1970s. Knowing how guys like Reg Park trained back in the day and how much Arnold idolized him, I think this program is probably the most accurate in determining how Arnold gained the majority of his muscle mass; he even says as much.

    "How to Gain Weight, Train Hard, Get Massive"
    by Arnold Schwarzenegger

    "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

    "The above program will build tremendous size and power, but it's too rugged for the beginning bodybuilder. Here's a more appropriate version for the novice."

    Beginner Routine
    Bent-knee Situps 1 x 15-25
    Squats 3 x 10
    Bench Presses 3 x 8-10
    Bent-Over Rows 3 x 8-10
    Military Presses 3 x 8-10
    Barbell Curls 3 x 8-10
    Deadlifts 2 x 10
    Machine Calf Raises 3 x 15-20
    Bent-leg Leg Raises 1 x 15-25

    "During the first week of training do only one set of each exercise and rest for two to three minutes between exercises. Do two sets for the second week and increase to three sets for the fourth week. If the reps are easy when you hit the top number in the listed range, add weight to the bar - five to 10 pounds is sufficient. Increase the weight whenever possible, but use correct form at all times without straining. Beginners can make continuous progress for at least three months on this program."

    "If you're a bodybuilder who works long hours or has limited time to train for some other reason, try the following routine."

    Abbreviated Mass Routine
    Squats 5 x 6-8
    Bench Presses 5 x 6-8
    Wide-Grip Chins
    or Pulldowns 5 x 8-10
    Behind-the-Neck-Presses 5 x 6-8
    Barbell Curls 5 x 6-8
    Lying Triceps Extensions 5 x 6-8
    Deadlifts 5 x 3-5 (building up to one max set)

    "Although this version is somewhat shorter, some people gain faster on fewer exercises - probably because they're able to recuperate better and they don't become exhausted from their training."

    "Rest for two minutes between sets of squats and deadlifts, but for most other exercises keep your rest to no more than 1 1/2 minutes."

    "Use these programs three days a week with at least a day of rest between workouts. For example, train on Monday, Wednesday and Friday."
    Reply With Quote

  2. #2
    Banned MOD's Avatar
    Join Date: Dec 2001
    Posts: 692
    Rep Power: 0
    MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000) MOD has reached the pinnacle! Best possible rank! (+1000000)
    Visit MOD's BodySpace
    MOD is offline
    Originally Posted by justin8684 View Post
    I think this program is probably the most accurate in determining how Arnold gained the majority of his muscle mass; he even says as much.
    If you want to know how Arnold gained a majority of his muscle mass look at his genetics, not his routines.
    Reply With Quote

  3. #3
    Registered User matthhop1's Avatar
    Join Date: Nov 2009
    Location: Fruitdale, Alabama, United States
    Age: 34
    Stats: 5'9", 161 lbs
    Posts: 48
    Rep Power: 0
    matthhop1 will become famous soon enough. (+50) matthhop1 will become famous soon enough. (+50)
    Visit matthhop1's BodySpace
    matthhop1 is offline
    thanks for the post justin, I'll refer back to it.
    Reply With Quote

  4. #4
    Registered User justin8684's Avatar
    Join Date: Sep 2008
    Stats: 5'11", 232 lbs
    Posts: 3,305
    Rep Power: 8187
    justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000) justin8684 has reached the pinnacle! Best possible rank! (+1000000)
    Visit justin8684's BodySpace
    justin8684 is offline
    I think people tend to get too complacent and blame their inability and lack of desire to train heavy, hard, and basic to "genetic" shortcomings. There is no reason why anybody couldn't make consistent gains in mass and strength on that routine if they're not a light lifting (relative to their own individual strength) pussy or living on Doritos and Mountain Dew.
    Reply With Quote

Reply

Similar Threads

  1. Luski16's "Time To Get Big" Journal
    By Luski16 in forum Workout Journals
    Replies: 262
    Last Post: 05-22-2010, 06:41 AM
  2. Need a better "GET BIG" routine.
    By hatakilla in forum Workout Programs
    Replies: 4
    Last Post: 11-07-2007, 06:58 AM
  3. Your answer to "Why do you wanna get big?"
    By DXX in forum Teen Bodybuilding
    Replies: 62
    Last Post: 02-15-2007, 06:10 PM
  4. The "I WANNA GET BIG" workout.
    By Rav in forum Workout Programs
    Replies: 5
    Last Post: 12-03-2002, 12:25 AM
  5. 1st day on the "how to get big" program
    By grayson in forum Teen Bodybuilding
    Replies: 0
    Last Post: 06-11-2002, 06:08 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout