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  1. #1
    tonycavvz8X cavvz's Avatar
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    can arnolds basic training level 1 be accomplished natty?

    in reference to training each body part 2x a week, ex:

    Monday and Thursday - Chest and Back

    Tuesday and Friday - Shoulders and Arms

    Wednesday and Saturday
    - Legs

    I don't want to believe in overtraining...IMO if you supply ample calories you should be able to adapt.

    I would like to think I've reached a level where I can train like this as a natty.

    Thoughts, misc?
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  2. #2
    Registered User mnchld06's Avatar
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    Its fine, you will not overtrain doing each bodypart twice a week
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  3. #3
    Bert Brah BigBert44's Avatar
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    Why wouldn't it? Overtraining is a myth. Eat more food.
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  4. #4
    Registered User CMANavy's Avatar
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    Try it out.
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  5. #5
    tonycavvz8X cavvz's Avatar
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    I want to try it out for sure, but want to be aesthetic as **** for the summer. Kinda wanna save this routine for the winter...but man do I wanna give it a ****ing go now.
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  6. #6
    elephant lol iliketodoit's Avatar
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    yeah brah you'll be fine.

    i mean after all, you gave us so much detail. such specific set/rep schemes. and you even included the rest time! with all of this information given, I've concluded that you'll be A-ok.
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  7. #7
    Registered User 14packabs's Avatar
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    Originally Posted by cavvz View Post
    I don't want to believe in overtraining...
    Theres no such thing as overtraining. Try squatting five times a week for extended periods of time and you'll realize the body adapts fairly easily (60 pounds on my 1rm in 4 weeks)
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  8. #8
    Registered User MrMcgaw's Avatar
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    Overtraining doesnt exist
    Only under recovery
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  9. #9
    Registered User tech99's Avatar
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    all depends on the volume. listing a split doesnt mean anything brah.
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  10. #10
    tonycavvz8X cavvz's Avatar
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    heres a rough sketch of it


    Monday and Thursday - Chest and Back
    Bench Press(10,8,6,4, strip)
    Incline Press(10,8,6,4, strip)
    Pullovers( 3 sets of 15)
    Chin-Ups (as many until you reach 50)
    Bent-Over Rows (4 sets 8-12)
    Deadlifts, 3 sets of 10, 6, 4 to failure

    Tuesday and Friday - Shoulders and Arms
    Military press (10, 8,8,6)
    Dumbbell Lateral Raises 4 sets 8 reps
    Heavy Upright Rows, 3 sets of 10, 6, 4 to failure
    Push Presses, 3 sets of 6, 4, 2 to failure
    Standing Barbell Curls (5 sets 15,10,8,6,4)
    Seated Dumbbell Curls (4 sets of 8)
    Close-Grip Press (4 sets of 8-12)
    Standing Tricep Extensions with Barbell (3 sets of 8)
    Wrist Curls (4 sets10 reps)
    Reverse Wrist Curls(4 sets10 reps)

    Wednesday and Saturday - Legs
    Squats (10,8,6,4)
    Lunges (4 sets 10)
    Leg Curls (4 sets 20,10,8,6)
    Standing Calve Raises, 5 sets of 15 reps each
    Straight-Leg Deadlidts, 3 sets of 10, 6, 4 to failure


    would add some shrugs somewhere
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  11. #11
    Registered User mackd's Avatar
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    Sounds good brah. I'm a high volume brah, doing chest and back on the same day is just too much for me, but perfect for others. I'd say give it a try! working them out 2x a week is better then 1x!
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  12. #12
    What's up Muscles? DeathTaco's Avatar
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    Just eat a lot OP and watch out for injuries.
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  13. #13
    tonycavvz8X cavvz's Avatar
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    Originally Posted by mackd View Post


    Sounds good brah. I'm a high volume brah, doing chest and back on the same day is just too much for me, but perfect for others. I'd say give it a try! working them out 2x a week is better then 1x!

    HOLY ****...CT got shredded from his 500lb bench press video
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    I don't start counting until it starts hurting.

    No pain No gain.

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  14. #14
    ⊙▂⊙ cyde's Avatar
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    Training for frequency as a natty is fine long as you keep the weekly volume in check for each muscle group.

    Originally Posted by cavvz View Post
    heres a rough sketch of it


    Monday and Thursday - Chest and Back
    Bench Press(10,8,6,4, strip)
    Incline Press(10,8,6,4, strip)
    Pullovers( 3 sets of 15)
    Chin-Ups (as many until you reach 50)
    Bent-Over Rows (4 sets 8-12)
    Deadlifts, 3 sets of 10, 6, 4 to failure

    Tuesday and Friday - Shoulders and Arms
    Military press (10, 8,8,6)
    Dumbbell Lateral Raises 4 sets 8 reps
    Heavy Upright Rows, 3 sets of 10, 6, 4 to failure
    Push Presses, 3 sets of 6, 4, 2 to failure
    Standing Barbell Curls (5 sets 15,10,8,6,4)
    Seated Dumbbell Curls (4 sets of 8)
    Close-Grip Press (4 sets of 8-12)
    Standing Tricep Extensions with Barbell (3 sets of 8)
    Wrist Curls (4 sets10 reps)
    Reverse Wrist Curls(4 sets10 reps)

    Wednesday and Saturday - Legs
    Squats (10,8,6,4)
    Lunges (4 sets 10)
    Leg Curls (4 sets 20,10,8,6)
    Standing Calve Raises, 5 sets of 15 reps each
    Straight-Leg Deadlidts, 3 sets of 10, 6, 4 to failure


    would add some shrugs somewhere
    Way too much volume, brah. Good luck with the Thursday workout after all that chest, back, bi and tri. Personally I'd keep it under 20 sets per workout and probably 12-15 for legs.
    Last edited by cyde; 02-25-2013 at 08:14 PM.
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  15. #15
    tonycavvz8X cavvz's Avatar
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    Originally Posted by cyde View Post
    Training for frequency as a natty is fine long as you keep the weekly volume in check for each muscle group.
    sounds good
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    I don't start counting until it starts hurting.

    No pain No gain.

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  16. #16
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    looks good. would not go to failure on dead lifts/stiff leg deadlifts though.
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  17. #17
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    I can almost garuntee you that on your 2nd chest day of the week, your bench strength should be pretty hindered if you get in a solid shoulder day before.

    Edit: misread it, might still be a little hindered though
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  18. #18
    Getting "toned" juicebox626's Avatar
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    Overtraining is real but it applys to pro athletes who train twice a day and do stuff like swim for 8 hours, your not gonna overtrain OP but watch the volume on this , drop a few sets if you lose focus at the end of a workout , quality> quantity

    Edit- I agree with going higher rep ranges on your second days of upper body and no need to go to failure with this routine
    Last edited by juicebox626; 02-25-2013 at 08:38 PM.
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  19. #19
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    Originally Posted by mackd View Post


    Sounds good brah. I'm a high volume brah, doing chest and back on the same day is just too much for me, but perfect for others. I'd say give it a try! working them out 2x a week is better then 1x!
    yea theres no overtraining when your on drugs like that guy, as a natty you will be burnt out by a month i bet
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  20. #20
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    Originally Posted by mackd View Post

    fuark reps on r/c

    Love this vid


    but yeah brah there is no overtraining only undereating and not sleeping enough

    You can run any one of Arnold's splits you'd just be using less weight than he did.

    Deload when you need to and you'll be fine. High volume + high frequency >


    I'd pay attention to watch more closely for injuries because minor injuries are bound to develop running high volume with high frequency but enough rest and working around it with other exercises will prove to work.


    Go OP, make us proud. We're all gonna make it brah



    edit: I can guarantee those in this thread worrying about overtraining have never ran a high volume high frequency split before. If you take deload weeks when you need to then you'll be fine OP.
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  21. #21
    tonycavvz8X cavvz's Avatar
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    Originally Posted by cyde View Post
    Way too much volume, brah. Good luck with the Thursday workout after all that chest, back, bi and tri. Personally I'd keep it under 20 sets per workout and probably 12-15 for legs.
    I'm leaning towards agreeing with you, but I'm adamant about making this work.

    Thinking of doing a heavy/low rep + lighter/high rep scheme for both body parks of the week.

    Hoping that will decrease the burden
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  22. #22
    Registered User shortharry01's Avatar
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    hittin a muscle group 2x a week isnt whats wrong, in fact its more beneficial for natty lifters, if not 3 times a week.

    the problem with that program is more 6 days a week and the amount of volume your hitting under each workout. 3-4 different exercises each til failure on that specific muscle group each workout each day

    try a upper/lower body split. Still hitting each body part 2 times a week, but way less volume. 1-2 exercises til failure each day per muscle group.
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  23. #23
    tonycavvz8X cavvz's Avatar
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    Originally Posted by shortharry01 View Post
    hittin a muscle group 2x a week isnt whats wrong, in fact its more beneficial for natty lifters, if not 3 times a week.

    the problem with that program is more 6 days a week and the amount of volume your hitting under each workout. 3-4 different exercises each til failure on that specific muscle group each workout each day

    try a upper/lower body split. Still hitting each body part 2 times a week, but way less volume. 1-2 exercises til failure each day per muscle group.
    interesting...would you say something like PHAT then? although there seems to be a high volume incorporation there as well.
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  24. #24
    The Chains of Belial xITHYPHALLIC's Avatar
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    Volume is ass backwards IMO. Seems like there is a chit load of chest/shoulders stuff. You will burn yourself out quickly with that much volume for chest, etc.

    However, I consistently hit my legs high volume and I am fine recovery wise. That's because the legs are an endurance muscle, though.

    Oh, and lol @ having deadlifts on back day
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  25. #25
    Registered User shortharry01's Avatar
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    Originally Posted by cavvz View Post
    interesting...would you say something like PHAT then? although there seems to be a high volume incorporation there as well.
    tried PHAT, liked it and would recommend to anyone. You may find the volume is high (i did), Layne mentions this and says for guys who arent eating, sleeping, and lifting as a job, that they may want to remove some of the auxillary exercises (atleast thats what i took from it)
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  26. #26
    whens mine turn rybo's Avatar
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    Will try this in april when im supplementing with Vitamin T nomisayin
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  27. #27
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    Always thought it was way too much volume. I progress best on a power-based full body routine 3x a week personally so I am going to be bias.
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  28. #28
    das it mane yokeybear's Avatar
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    do you even PHAT?
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  29. #29
    Evil Manlet TheDarkseid's Avatar
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    Originally Posted by tektherapripper View Post
    looks good. would not go to failure on dead lifts/stiff leg deadlifts though.
    This.. was about to say
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  30. #30
    All natural. Doug-'s Avatar
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    I don't see the point of doing this routine if you are a natural.
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