Hi I've been lifting for awhile but recently started getting serious at the beginning of the summer. I own Arnold Schwarzeneger's Encyclopedia to Modern Bodybuilding and have read all of it (around 800 pages worth of knowledge). This is basically where this all comes from.
His begginer workout plan is a 6 day workout working each body part twice a week and abs 5 times. A couple of people have thrashed my schedule because of rest time but I have not felt overtrained and have seen gains. I started at 5 foot 8 (120 lbs) and now am 130 lbs after two months.
I would appreciate everyone's oppinion on this plan good or bad.
I do 4 sets of 8-12, when I reach 12 I add 5 pounds, also alternating some workouts throughout the week
This plan is straight from the book
Monday
Upper Back - Chin Ups, Bent over Barbell Rows, Lying Barbell Rows
Biceps - Curls, Preacher Curls, 21's
Forearms - Wrist Curls
Abs - v ups, Hanging Leg Raises, Mason Twists
Tuesday
Chest - Bench Presses, Flys, Around the Worlds
Shoulders - Clean and Press, Arnold Presses, Lateral raises
Triceps - Close Grip bench Presses, Skull Crushers, Kickbacks
Hamstrings - Straight Leg Deadlifts, Romanian Deadlifts, Leg Curls
Abs - V ups, Hanging Leg Raises, 1 Leg up Crunches
Wednesday
Lower Back - Deadlifts, Good Mornings, Hyper Extensions
Quadriceps - Squats, Lunges, Leg Extensions
Calves - Calf Raises
Thursday
Upper Back - Chin Ups, Bent Over Barbell Rows, Lying Barbell Rows
Biceps - Reverse Curls, Preacher Curls, Concentration Curls
Forearms - Reverse Wrist Curls
Abs - V ups, Hanging Leg Raises, Mason Twists
Friday
Shoulders - Millitary Presses, Upright Rows, Bent Over Lateral Raises
Triceps - Close Grip Bench Presses, Tricep Extensions, 1 arm Extensions
Hamstrings - Straight Leg Deadlifts, Romanian Deadlifts, Leg Curls
Abs - V ups, Hanging Leg Raises, 1 leg up Crunches
Saturday
Chest - Incline Presses, Incline Flys, Decline Presses
Lower Back - Deadlifts, Good Mornings, Hyperextensions
Quadriceps - Squats, Lunges, Leg Extensions
Calves - Calf Raises
Sunday
Abs - V ups, Hanging Leg raises, Mason Twists
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Thread: Arnold's 6 day workout
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08-17-2010, 01:13 PM #1
- Join Date: Jul 2010
- Location: Pueblo, Colorado, United States
- Age: 33
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Arnold's 6 day workout
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08-17-2010, 01:43 PM #2
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08-17-2010, 01:50 PM #3
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08-17-2010, 01:50 PM #4
i used this same program when i first started and had a good experience with it but eventually, it became too much. go with a 4 day split(4 on-1 off) and you will have better results. if you want size then 12-15 reps like the book says is going to be too much. stick with 5-8 reps for size. good luck
USAF
100% rep back
*Misc Crew*
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08-17-2010, 01:50 PM #5
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08-17-2010, 02:19 PM #6
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08-17-2010, 02:21 PM #7
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08-17-2010, 02:59 PM #8
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08-17-2010, 03:30 PM #9
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08-17-2010, 03:36 PM #10
- Join Date: Dec 2007
- Location: Michigan, United States
- Age: 50
- Posts: 16,707
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Thats actually nothing like the plan her did when he started lifting.
He followed Steeve Reeves 5x5 when he started. It is a simple basic 5x5 based around the big compound movements (imagine that).
It has long been concluded that the plans in that book are pretty much a joke.[]---[] Equipment Crew Member No. 11
"As iron sharpens iron so one man sharpens another" Proverbs 27:17
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08-17-2010, 03:41 PM #11
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08-17-2010, 03:51 PM #12
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08-17-2010, 04:55 PM #13
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08-17-2010, 09:09 PM #14
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08-17-2010, 09:23 PM #15
- Join Date: Dec 2007
- Location: Michigan, United States
- Age: 50
- Posts: 16,707
- Rep Power: 1129521
Sorry my memory failed me, it was Reg Parks routine.
http://forum.bodybuilding.com/showth...hp?t=112649251[]---[] Equipment Crew Member No. 11
"As iron sharpens iron so one man sharpens another" Proverbs 27:17
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08-17-2010, 10:24 PM #16
Oh Ok, Reg Park, and I remember that thread actually. I tend to agree however with Defiant1's post..
http://forum.bodybuilding.com/showpo...&postcount=128
"Bango, anyone who knows Schwarzeneggers philosophy at all, knows that 1st article is extremely misleading. It is a mix of sound bytes and assumptions.
It extrapolates how he trained by picking and choosing his words, then making non-sequitor conclusions. But the conclusion does not jibe with HIS accounts of how he actually trained, at least for a majority of time.
In fact, the whole idea that old school guys did these abbreviated routines exclusively is largely a myth. There is a difference between posting what they recommended to a magazine, and what they ACTUALLY did.
The idea that he trained from like that from 15-17 like that is total nonsense. Per him."
That article is using Arnold's name to imply something that isn't really true.
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08-17-2010, 10:25 PM #17
yea he def used parks for his very early yrs. i tried that routine a yrrrrs back (7-8yrs ago) when my dads m8 gave me the book. i gained the 1st month, but then OT'd pretty hard if i can recall correctly, i must admit tho my diet an training knowledge all those yrs ago was pretty horrible back then......
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08-17-2010, 11:57 PM #18
- Join Date: Nov 2008
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If you've gone up 10lb in 2 months, that's good progress. And you sound like you're following a decent progression (start with 8 reps, build up to 12 then increase the weight slightly; however I'd be inclined to give more variance to how much weight you jump based on each individual exercise - anywhere from 1lb to 15lb could be appropriate). But I think you could make the same progress on a lot less. I've found a range of 3-5 seems to be appropriate for a lot of things when it comes to training: 3-5 exercises a day, 3-5 days a week, 3-5 sets per exercise, ~5 reps per set is often recommended, up to 5 min rest between sets...and so forth. Point is, you could get just as much (and possibly more) benefit out of much less, IF the work you do is quality exercises. A lot of the isolation and assistance exercises are often redundant. Take the Wednesday session, for example:
Wednesday
Lower Back - Deadlifts, Good Mornings, Hyper Extensions
Quadriceps - Squats, Lunges, Leg Extensions
Calves - Calf RaisesSQ 172.5kg. BP 105kg. DL 200kg. OHP 62.5kg @ 67.3kg
Greg Everett says: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."
Sometimes I write things about training: modernstrengthtraining.wordpress.com
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08-18-2010, 12:51 AM #19
- Join Date: Oct 2008
- Location: Brisbane, Qld, Australia
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My cousin who is 24 and has been training 6 years (but is very thick and not too smart) recently bought the book and said he wanted to start those routines. I laughed at him.
It's too much man, especially to do consistently. You may power through the initial exercises but eventually you will slow down and draw the workout over 2 hours or more. I did it when I first started too - re-adapted myself to a 3-4 day split and that works dreams.I am part of a Degenerate Elite.
Everyone grows up being told the same thing. Be nice to other people. But beat out the competition! "You're special." "Believe in yourself and you will succeed." But it's obvious from the start that only a few can succeed...
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08-18-2010, 04:31 AM #20
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08-18-2010, 05:15 AM #21
- Join Date: Jun 2010
- Location: United Kingdom (Great Britain)
- Age: 43
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Tis true, its too much for a normal person to do. If you have nothing else to do in the day, so are able to rest and nap and then ensure you have at least 8 hours sleep then maybe you would be able to handle it...and being pumped full of roids probably helped him a lot.
Personally it takes my chest 4-5 days to recover fully anyway and often other parts can take 3-4 days to step aching if I really blast them. So a 3-4 day routine works better for me
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08-18-2010, 06:21 AM #22
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08-18-2010, 06:52 AM #23
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08-18-2010, 08:40 AM #24
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08-18-2010, 09:03 AM #25
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08-18-2010, 09:33 AM #26--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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08-18-2010, 09:37 AM #27
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08-18-2010, 10:11 AM #28
It is a crazy routine but it worked for me when I was a teen. At 15 I was 135lbs at 17 I was 205. By bench went from 90 to 365 and Squats from 100 to 405. My training partner and I trained 2x a day 5-6 days a week plus had to pedal our bikes 11 miles a day to and from school and the gym. We ate everything in sight and then some.
7000 cal drinks, whole pies, 2 dinners at the local restaurant and on and on. We did everything wrong by today's standards and yet we got real strong and fairly big.
Test was high as well as our desire to be different. It worked. Burned out - you bet but then you sleep for 5 days and get back at it. Hell, we even had labor jobs on the weekend to make food money. Crazy works sometimes, that's all I got to say about that.According to one study "Life is the number one cause of Death". I'm sure many will disagree.
"We are each our own God!"
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08-18-2010, 11:29 AM #29
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08-18-2010, 11:38 AM #30
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