i've read a couple journals of people that have had success with his beginner's workout. Has anyone else tried his routines and had success with them? The routines don't look that good to me (looks like it will cause overtraining) but if people are getting bigger on them, then I'd like to maybe try one of his workouts.
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06-22-2005, 06:52 AM #1Registered User
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Has Anyone Here Had Any Success With Arnold's Workouts From His Encyclopedia?
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06-22-2005, 06:56 AM #2Registered User
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I did years ago (with some modifications) and it gave me a pretty good base to continue on with. Although when I tried the 6 days a week training split, I felt SO ridiculously tired and burnt out, so I always ended up going 4, max 5 days per week.
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06-22-2005, 07:11 AM #3Squats traps to grass
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Yes, I got the greatest growth ever in my life doing his Advanced I program (from his first edition-5 sets per exercise not 4 and 3 like the new one).Originally Posted by TheReasonSF3
I was completely natural (anticipates comments). I am not a super mesomorph and actually have a tendency towards "skinny-fat" (endomorphic-ectomorph)
The important thing to remember is that you have to be super-motivated, which I was. I used NO supplements, partied alot (this was college) and my diet was crappy (but high in calories).
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06-22-2005, 07:20 AM #4Unknown
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Didn't even attempt it. I don't like the idea of working the same muscle group 2-3 times a week.
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06-22-2005, 07:49 AM #5
I work out some groups 2 times a week and at times 3 times a week, I have had great results and I cant complain. You wont know unless you try it. Everybody reacts differently.
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06-22-2005, 08:07 AM #6
I used his stuff for my first 2 years of "proper" training, I still like a lot of his ideas, even though they aren't too popular on these boards.
I was training pretty stupid until I got that book as a gift, and it helped me organize my training...and definitely helped get me into the right mindset. As a mesomorph i seem to be able to get away with a lot of stuff that is considered overtraining and anti-hypertrophy on here though.Last edited by J.L.C.; 06-22-2005 at 08:17 AM.
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06-22-2005, 08:22 AM #7Registered User
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Why not?Originally Posted by sabonis224
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06-22-2005, 08:26 AM #8Cuz he's 17 LOLOriginally Posted by Jared Bruff
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06-22-2005, 08:35 AM #9Registered User
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Yeah I started out using the book and some of the exercises worked in gaining size and strength but as I got more into the lifting i felt it was kinda overtraining I still do some off and on but I am making my own routines now good luck bro
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06-22-2005, 10:08 PM #1040 days of pain and glory
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Go for it!
Wow, you're really ambitious TheReasonSF3! It seems you're checking out everything you possibly can to get ripped. That's cool you're considering Arnold's program, I would definitely recommend it. Check out my workout journal (link in my signature). I would agree with Defiant1, I'm experiencing the greatest growth in my life.
The best aspect about Arnold's program is doing antagonistic groups in the same day. That way you stretch the muscle you just worked out while doing the antagonistic exercises. For instance, you stretch your back while doing presses and you stretch your chest while doing rows, etc...
The only drawback that many people (like you) see is that you have to work your biceps/triceps 4 times a week. In reality, you do biceps/triceps twice a week as a primary muscle and another two times as a secondary muscle (with presses and rows on chest/back day). If you master your technique you should be able to minimize the amount of work done by the secondary muscles to avoid what some consider overtraining. Arnold talks about this in his book.
I've learned from experience that it is easier to minimize secondary work done by triceps than it is to minimize secondary bicep work. This means you'll work your biceps harder, but fortuneately biceps are one of your fastest recovering muscles. Using this program I added 1.25 inches on each arm since March.
Good luck!
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06-22-2005, 10:36 PM #11Registered User
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i think i might start this monday, but wouldn't i be better off doing chest with shoulders and triceps, and back with biceps?
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06-22-2005, 10:44 PM #12Registered User
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will this be alright to start?
3 sets for everything unless otherwise noted.
Monday/Thursday- Chest/Back
Bench Press
Incline Press
Cable Crossovers
Chinups- 4 sets
Bent-Over Rows
Lat Pulldowns
Deadlifts
Tuesday/Friday- Shoulders/Arms
DB Shoulder Press
Dumbell Lateral Press
Heavy Upright Rows- 3 sets 10, 6, 4 reps to failure
Push Presses- 3 sets of 6, 4, 2 reps to failure
Dips
Tricep Extensions
Standing Barbell Curls
Seated Dumbell Curls
Wrist Curls
Wednesday- Legs
Squats
Lunges
Leg Curls
Standing Calf Raises
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06-22-2005, 10:47 PM #13Registered User
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^^^ i have decided to start this. if it doesn't seem to be going good and if i start feeling like i am overtraining i will try this:
Monday/Thursday- Chest/Shoulders/Triceps
Tuesday/Friday- Back/Biceps/Forearms
Wednesday- Legs
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07-10-2009, 09:59 PM #14Bloody Indian!
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U have to be really warmed up to make 3 sets of bench press give u the pump. NOt many people are comfortable doing this routine. Look into Starting strength or 5 x 5s first imo though i love doing this routine.
Originally Posted by TheReasonSF3
On 5/3/1.
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07-10-2009, 10:01 PM #15Bloody Indian!
- Join Date: Mar 2009
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Oh god, just saw its a 2005 thread!
On 5/3/1.
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