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Thread: How come arnolds workout is intense compared to what im reading else where???

  1. #1
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    How come arnolds workout is intense compared to what im reading else where???

    How come when your on aas ive read that you should only workout each muscle group once per week??? How did arnold get soo big doing just the opposite????

    Arnold's Routine

    Mon, Wed, Fri

    Chest:
    Bench press 5 x 6-10
    Flat bench flyes 5 x 6-10
    Incline bench press 6 x 6-10
    Cable crossovers 6 x 10-12
    Dips (body weight) 5 x failure
    Dumbell pullovers 5 x 10-12.

    Back:
    Wide-grip chins (to front) 6 x failure
    T-bar rows 5 x 6-10
    Seated pulley rows 6 x 6-10
    One-arm dumbell rows 5 x 6-10
    Straight-leg deadlifts 6 x 15

    Legs:
    Squats 6 x 8-12
    Leg press 6 x 8-12
    Leg extensions 6 x 12-15
    Leg curls 6 x 10-12
    Barbell lunges 5 x 15

    Calves:
    Standing calf raises 10 x 10
    Seated calf raises 8 x 15
    Oneplegged calf raises (holding dumbells) 6x12

    Forearms:
    Wrist curls (forearms on knees) - 4 sets, 10 reps
    Reverse barbell curls - 4 sets, 8 reps
    Wright roller machine - to failure

    Abs:
    ½ hour of a variety of nonspecific a**ominal exercises, done virtually nonstop.

    Tues, Thurs, Sat

    Biceps:
    Barbell curls 6 x 6-10
    Seated dumbell curls 6 x 6-10
    Dumbell concentration curls 6 x 6-10

    Triceps:
    Close-grip bench presses 6 x 6-10
    Pushdowns 6 x 6-10
    French press (barbell) 6 x 6-10
    One-arm triceps extensions (dumbell) 6 x 6-10

    Shoulders:
    Seated barbell presses 6 x 6-10
    Lateral raises (standing) 6 x 6-10
    Rear-delt lateral raises 5 x 6-10
    Cable lateral raises 5 x 10-12

    Calves , Forearms & Abs:
    Same as Monday, Wednesday, Friday workout

  2. #2
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    Thumbs up

    Yeah i got the encyclopedia at home has well, Arnold did have some sick training regiment.

    I cant wait to see the feedbacks on your question great post BTW

  3. #3
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    his training volume was amazing. arnold just new his body and what worked and also just had freaky genetics which alowed him to train the way he did. it's hard to argue his training methods because the man simply built the best physique ever.

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    Arnold did have a regular job either so he could afford to spend all that time in the gym to train.

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    I've never made gains training a muscle group only once a week...

    I hit each group twice a week... but my training is still nothing compared to arnold's

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    that routine is a quick way to overtrain

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    Quote Originally Posted by Doc.Sust
    that routine is a quick way to overtrain

    for the common person yes./

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    Quote Originally Posted by SuperLift
    for the common person yes./
    For 99% of the popultaion
    abstrack@protonmail.com

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    Yes, the Encyclopedia is a great reference point and very instructional ( i use it all the time). However, we should take that information with a grain of salt. I'm sure Arnold's training was very intense, but that's just ridiculous. Like Doc. Sust said, that's a recipe for disaster, very quick way to over train.
    Remember, Arnold did not write this book word for word. He had a several people writing this with/for him. So it's only fair that we question that regiment to some degree.

  10. #10
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    Has anyone seen his aas cycle? Thats crazy too!
    http://www.isteroids.com/steroids/Ar...r%20cycle.html

    He was simply just a freak, almost no one could get that wais ever!

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    His cycle isnt that impressive except for the fact he didnt use PCT or take time off...Primo is crap

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    also in reference to his workouts... I had a terrible car accident where i lost 15 lbs of muslce and was at 6'5 205 then I got back in the gym asap and gained 25lbs using his beginner workout level 1 and eating like a champ... His workouts saved my ass cause I didnt have a clue that doing those body parts on those days could be so worth it!

  13. #13
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    Don, that probably had more to do with muscle memory than Arnold

    Guys, he was a pro BB'er. He had mazing genetics.

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    Explain muscle memory? ... Im geussing its based on homeostasis of my body, thats why i gained 25 lbs? Ill beleive that to a certain degree but you must understand how well though out arnolds workouts are... You dont over work your muslces at all becuase you work them on differet days and those that you do work on the same days are complete oposites or close to... The muscle most worked is your lower back and thats not a bad thing at all....
    Last edited by donberry427; 01-15-2007 at 07:34 PM.

  15. #15
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    Quote Originally Posted by abstrack
    For 99% of the popultaion
    LOL more like 99.9%!!!

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    Quote Originally Posted by donberry427
    Explain muscle memory? ... Im geussing its based on homeostasis of my body, thats why i gained 25 lbs? Ill beleive that to a certain degree but you must understand how well though out arnolds workouts are... You dont over work your muslces at all becuase you work them on differet days and those that you do work on the same days are complete oposites or close to... The muscle most worked is your lower back and thats not a bad thing at all....

    what about CNS recovery???? Arnolds workouts, obviously served him VERY well. But the simple fact of the matter is that virtually no one can perform that workout for very long without seriously overtraining.

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    Quote Originally Posted by dhriscerr
    Has anyone seen his aas cycle? Thats crazy too!
    http://www.isteroids.com/steroids/Ar...r%20cycle.html

    He was simply just a freak, almost no one could get that wais ever!
    Damn, he ran dbol for 20 weeks ed at ridiculous doseage amounts. What a beast.

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    People are just paranoid...lots of people have run dbol for 10-12 week cycles stacked with other drugs with no liver problems.

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    What is that encyclopedia arnold has out? I would like to check it out.

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    don't forget, he also broke that up into double sessions, AM and PM

  21. #21
    Quote Originally Posted by donberry427
    Explain muscle memory? ... Im geussing its based on homeostasis of my body, thats why i gained 25 lbs? Ill beleive that to a certain degree but you must understand how well though out arnolds workouts are... You dont over work your muslces at all becuase you work them on differet days and those that you do work on the same days are complete oposites or close to... The muscle most worked is your lower back and thats not a bad thing at all....
    The body heals as a whole organism....not in pieces.I believe there is some bull to that regimen there.He did have great genes, but DAMN!

  22. #22
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    Quote Originally Posted by Doc.Sust
    that routine is a quick way to overtrain
    Not so, I have done that exact regimen with great results. I kept it up for three months and I gained a shit load of musclemass. It worked great for me. However, I do agree that it is not for everyone. My workout partner tried to keep up to me with it and he dropped out halfway through week two. I have been blessed ith some great genetics and also played hockey in my young years from the age of 4 to 16 ( till I got in a car accident). Everyone in any gym thinks that I am always on, but I never am, its quite compliment....I love freaky Genetics and people hate me for it...I just laugh.

  23. #23
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    Quote Originally Posted by dhriscerr
    Has anyone seen his aas cycle? Thats crazy too!
    http://www.isteroids.com/steroids/Ar...r%20cycle.html

    He was simply just a freak, almost no one could get that wais ever!

    I'd like to know where they got this info. They didn't get it from him.

  24. #24
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    Quote Originally Posted by dhriscerr
    Has anyone seen his aas cycle? Thats crazy too!
    http://www.isteroids.com/steroids/Ar...r%20cycle.html

    He was simply just a freak, almost no one could get that wais ever!

    I think you can banish this to the realms of fiction.

    I also think his book contained some bravado and exaggeration.

  25. #25
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    Man, I've seen so many different Arnolds routines that this is not even funny. You what the way I look at it ? I didn't ask Schwarzenegger about his routine, so he didn't tell me, so I don't know. People make shit up, blow things up out of proportion. If Schwarzenegger didn't tell You about his routine himself, than I wouldn't believe it 100 %.

    Especially from a web site that says "There You have it, now You can too look like Arnold Schwarzenegger" at the end of the article about his steroid cycle.


  26. #26
    I have a friend that used to train with Arnold, and according to him Joe Weider blew his actual routine waaay out of proportion to sell more magazines. From what I heard, he'd spend no more than 90 minutes in the gym in the morning, and then he'd go **** around on the beach all day.

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