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Arnold Swchazenegger's Bodybuilding Routine.
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Default Arnold Swchazenegger's Bodybuilding Routine. - 07-23-2010, 10:58 AM

Okay I know this sounds stupid but I'm going to try to do this program for as long as I can stand it.

It really is a High Volume program. but it does mix in High Reps with low reps and heavier weight.

I'm going to dedicate myself to hitting my diet right on key( Been doing really good so far)

Only difference is there are some high calorie days and low calorie days. I went back through my Encyclopedia of Modern Bodybuilding by Arnold and took a long look at his program plus what he really talked about diet.

This was originally my basis years ago and I want to try it again.

I want to look back 16 weeks from now and see where I stand on this Program


No STS
No DC
NO Attac Method.
No Power Routines
No Tabata



Just Old fashioned high volume high intensity


Now most of this program calls for like a split like this just a quick look

Monday/ Wednesday/Friday
Chest
Back
Legs
Abs

Tuesday/Thursday/Saturday
shoulders
Upper arms
abs

The low calorie days or on the second set of days and high calorie days or on the First one.

Legs are set for more reps because they are more endurance based. Any type of cardio can be done on the second set of days because legs are not being done.

To be honest guys I've always wanted to really buckle down and do this program but I've always had excuses in not doing it schedule wise or what ever.

This time I'm going to do it and schedule it right

I could not find it but I think these workouts were split in two one in the morning and one in the afternoon. The only ones I'm going to try to do straight through or wens and saturday's maybe. I will have to see how saturdays go right now. Living so close to the gym I have good options.

wish me luck I will talk more about it later and post your comments on this if you want. This is what it will look like.


One warm up set before the working sets.







Arnold’s Principles

When it comes to his approach to training, Arnold Schwarzenegger has some key principles that he stresses must be present in any program regardless of who you are. First off, Schwarzenegger notes that people do have individual needs and, therefore, you must listen to your body to some degree when deciding on the type of program you should utilize. Variations will depend on your body type; how fast or slow you're able to gain muscle (this is partially genetic); your own individual metabolic rate; what weak points you have in your body; and the level of recuperation you normally experience.

After taking into account those variables, the other factors that must be touched upon when you decide to embark on the Arnold Schwarzenegger workout are:

Progressive Resistance

If you want to continue to progress with your workouts and strength levels, you must continually add weight to the bar — it really is that simple.

Correct Rep Range

Arnold advises doing 8-12 reps for the upper-body muscles and 12-16 for the lower-body muscles. This is due to the fact that the lower-body muscles can withstand fatigue slightly better than the upper body, so they can handle the higher rep range.

Training to Failure

Note that this does not mean exhaustion; rather, it means training until the point when you cannot complete another rep without stopping to take a rest beforehand.

Full Range of Motion

Arnold Schwarzenegger believes that the only way to stimulate the entire muscle and every possible muscle fiber is by moving throughout the entire range of motion when doing each exercise.

Good Quality of Contraction

It's important to realize that weights are just a means to stimulate the muscle, and in order to accomplish this stimulation, you need to isolate the muscle effectively. This is done by only choosing as much weight as the muscles you are targeting can handle to ensure that other muscles do not get called into play.

Also, focusing the mind on contracting the target muscles while keeping the others relaxed will additionally help ensure that they are getting the full workout.

Heavy Days

In his early training days, Arnold Schwarzenegger spent a lot of time doing power-lifting movements, trying to gain as much strength and raw muscle mass as possible. As he progressed onward, he realized that, to stay on top of his game, he would need to focus on really working on that definition and separation. This was accomplished by performing a greater amount of high-rep isolation training.During this time, though, Schwarzenegger didn't want to sacrifice the thickness, density or hardness he had created in his earlier days, so he would be sure to dedicate at least one day a week as a "heavy day," and on that day he would use maximum strength moves. This enabled him to get the best of both worlds.

Recuperation

Finally, the last principle that rounds out the basic program requirements of the Arnold Schwarzenegger workout is that there must be sufficient recuperation between lifting. Schwarzenegger notes that different muscle groups will take longer to recover than others, with the biceps being the fastest and the lower back taking the longest. However, a 48-hour window between sessions should work well as guideline.

Often, Schwarzenegger feels that bodybuilders can get past a "sticking" point by taking more rest rather than by working harder, as is commonly done. When you are lifting with such an intensity, you are going to require more time to gain strength between sessions, so if the weights are not moving up, this could be a strong signal that you're not allowing for enough down time between sessions.

So, by first making sure all of these principles are covered, you are already on the right step to training with the same methodology as Arnold Schwarzenegger used.

Arnold’s Philosophy on Sets

When it comes to how many sets per exercise you should be performing, Arnold most commonly recommends doing four sets, unless there are specific goals you are working toward.

Schwarzenegger feels that this is the best approach because:

1. This is the minimum amount needed to fully stimulate the muscle fiber;

2. If you do more than four sets, you could risk overtraining;

3. Using four sets will allow you to perform a total of three or four exercises per body part (for a total of 12-16 sets per part), which is an ideal range to be in for each lower and upper body part accordingly.

Again, this can vary depending on your own individual recovery ability and the specific muscle, but it’s a good guideline to use.




Arnold Schwarzenegger’s Workout

This brings us to the actual workout. The following has you working out six days a week, and you should be training abdominals on a daily basis. It is going to be best used either by those who are just starting out with weight training or those who have a slightly slower recovery ability.

Since you'll be working each body part once every three days, this ensures that you are allowing enough time for a full recovery. This is how your week’s layout will look:

Mon, Wed, Fri
Bench press - 5 sets, 10,8,6,4
Flat bench flies - 5 sets, 10,8,6,4
Incline bench press - 6 sets,10,8,6,4s
Cable crossovers - 6 sets, 10,8,6,4
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 10,8,6,4
Seated pulley rows - 4 sets, 10,8,6,4
One-arm dumbbell rows - 4 sets, 10,8,6,4
Straight-leg deadlifts - 4 sets, 15 reps

Legs:
Squats -4 sets, 10,8,6,4
Leg presses - 6 sets, 10,8,6,4
Leg extensions - 5 sets, 12-15 reps
Leg curls - 6 sets, 10,8,6,4s
Barbell lunges - 3 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

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






Abs:
Nonstop instinct training for 30 minutes


Tues, Thurs, Sat

Biceps:
Barbell curls - 5 sets,10,8,6,4
Seated dumbbell curls - 5 sets,10,8,6,4
Dumbbell concentration curls - 5 sets, 10,8,6,4
Triceps:
Close-grip bench presses (for the all three heads) - 5 sets, 10,8,6,4s
Pushdowns (exterior head) - 5 sets, 10,8,6,4s
Barbell French presses (interior head) - 5 sets, 10,8,6,4

Shoulders:
Seated barbell presses - 5 sets, 10,8,6,4
Lateral raises (standing) - 4sets, 10,8,6,4
Rear-delt lateral raises - 4 sets, 10,8,6,4
Cable lateral raises -4 sets, 10,8,6,4

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.


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The way I will be filming.
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Default The way I will be filming. - 07-23-2010, 11:05 AM

okay I have to explain this so you guys will understand that I'm not trying to sell you short on the workouts.

These type of workout if I recorded every set and rep would

#1 get so monotonous that it would be boring unless it was some freak pleasuring themselves to it GROSS!!!!!! on two levels LOL

#2 the time it would take to render it would be more than 10 min and I would have to make two or more different videos for each workout.



What I will do is take one of two sets most likely the heaviest set and show it. This way you can see the progression of weight being used over time.

I will keep a detailed log on paper and on here with the video to look at each rep and set.


Hope you enjoy.


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Default 07-23-2010, 03:15 PM

No Attack Method? You were just trying to get me on this dude

I wear flip flops. Mac flip flops workouts more than I change underwear. When I get home, I love wearing my Macs....I mean flip flops.





You know I'm messin'! Whatever you choose to do Mac....Just kill it!
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Default 07-23-2010, 03:34 PM

Yeah, I know I can always count on your smart ass for a smart ass remark. That's okay I won't be changing from this anytime soon.


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Default 07-23-2010, 03:45 PM

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Originally Posted by RoaringMad Mac View Post
Yeah, I know I can always count on your smart ass for a smart ass remark. That's okay I won't be changing from this anytime soon.
That's me! You really should work with me! I have a few really easy targets around here and I entertain people with my remarks. I call it cynicasm.

Seriously though Mac! I hope you keep video-ing these no matter what you are doing! I love watching them. Oh and I'm going to keep reminding you about he cooking video dangit! haha!
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Default 07-23-2010, 04:06 PM

Well your in for a treat. I am doing a brisket this week end and I'm going to go through the motions of it with the video.


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Default 07-24-2010, 12:17 AM

^^lol

tear it up mac!! aint nothing to it but to do it
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Default 07-24-2010, 09:08 PM

GET-ER-DONE
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Default 07-24-2010, 09:39 PM

Thats a ton of volume and frequency!! Mac I am all for volume but I would watch the number of sets you do if you are going to be hitting bodyparts 2-3 times a week


"The worst thing I can be is the same as everybody else" - Arnold Schwarzenegger

"Doubt me, hate me, you're the inspiration I need" - HateBreed
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Default 07-25-2010, 11:46 AM

The split will have to be an am workout and a pm workout. There is no way to get that done in one workout.


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Default 07-25-2010, 02:04 PM

And I have trouble getting one in a day, puts things in perspective! haha, good luck there Mac, it looks impressive.
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Default 07-25-2010, 02:29 PM

Good luck Mac with your new workout routine!


Do work!
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Thumbs up 07-25-2010, 07:00 PM

Turn it on bro!! LET'S GO!!!!!!!
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Default 07-25-2010, 09:07 PM

POUND THAT STEEL MAC
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Default 07-25-2010, 09:40 PM

I' ll be starting in the morning


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Default 07-25-2010, 09:44 PM

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Originally Posted by matt20 View Post
Thats a ton of volume and frequency!! Mac I am all for volume but I would watch the number of sets you do if you are going to be hitting bodyparts 2-3 times a week


Actually Matt it is only his level 1 program.

I think the way things are set up it will be a good challenge, but I don't think it is too much. most of the heavy sets are only about 70% of 1 rep max. I will show you the entire program if we can ever get together.


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Default 07-26-2010, 06:10 AM

Pissed off right now. Did not check my Alarm this morning and it went off at 545 am instead of 5 am well getting started now about an hour later. I guess I needed it. Going now to the gym


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chest and back 7-26-10 am workout
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Default chest and back 7-26-10 am workout - 07-26-2010, 10:59 AM

Jul 26, 2010 6:42:55 AM Upper Body Bench Press 135 20 0 0 0 0 0 0 0
Jul 26, 2010 6:50:48 AM Upper Body Bench Press 275 10 0 0 0 0 0 0 0
Jul 26, 2010 6:53:33 AM Upper Body Bench Press 315 8 0 0 0 0 0 0 0
Jul 26, 2010 6:57:38 AM Upper Body Bench Press 315 6 0 0 0 0 0 0 0
Jul 26, 2010 7:01:42 AM Upper Body Bench Press 325 4 0 0 0 0 0 0 0
Jul 26, 2010 7:05:26 AM None Incline Press 135 15 0 0 0 0 0 0 0
Jul 26, 2010 7:07:23 AM None Incline Press 185 10 0 0 0 0 0 0 0
Jul 26, 2010 7:11:23 AM None Incline Press 205 8 0 0 0 0 0 0 0
Jul 26, 2010 7:15:12 AM None Incline Press 225 6 0 0 0 0 0 0 0
Jul 26, 2010 7:19:59 AM None Incline Press 275 4 0 0 0 0 0 0 0
Jul 26, 2010 7:21:36 AM None Dumbbell Flys 30 12 0 0 0 0 0 0 0
Jul 26, 2010 7:23:42 AM None Dumbbell Flys 40 10 0 0 0 0 0 0 0
Jul 26, 2010 7:25:36 AM None Dumbbell Flys 40 10 0 0 0 0 0 0 0
Jul 26, 2010 7:28:04 AM None Dips 0 10 0 0 0 0 0 0 0
Jul 26, 2010 7:29:39 AM None Dips 0 10 0 0 0 0 0 0 0
Jul 26, 2010 7:38:20 AM None Pulldowns 120 12 0 0 0 0 0 0 0
Jul 26, 2010 7:40:17 AM None Pulldowns 130 10 0 0 0 0 0 0 0
Jul 26, 2010 7:44:11 AM None Pulldowns 150 10 0 0 0 0 0 0 0
Jul 26, 2010 7:46:22 AM None Pulldowns 150 10 0 0 0 0 0 0 0
Jul 26, 2010 7:48:57 AM None Pulldowns 190 5 0 0 0 0 0 0 0
Jul 26, 2010 7:31:06 AM None Pullovers 30 10 0 0 0 0 0 0 0
Jul 26, 2010 7:33:49 AM None Pullovers 30 12 0 0 0 0 0 0 0
Jul 26, 2010 7:54:42 AM None Close Grip Pulldown 120 12 0 0 0 0 0 0 0
Jul 26, 2010 7:54:48 AM None Close Grip Pulldown 150 12 0 0 0 0 0 0 0
Jul 26, 2010 7:56:13 AM None Close Grip Pulldown 170 12 0 0 0 0 0 0 0
Jul 26, 2010 8:00:13 AM None Supporteb T-bar Row 45 15 0 0 0 0 0 0 0
Jul 26, 2010 8:01:44 AM None Supporteb T-bar Row 90 10 0 0 0 0 0 0 0
Jul 26, 2010 8:04:27 AM None Supporteb T-bar Row 180 7 0 0 0 0 0 0 0
Jul 26, 2010 8:09:08 AM None Supporteb T-bar Row 225 3 0 0 0 0 0 0 0
Jul 26, 2010 8:10:11 AM None Barbell Row 135 12 0 0 0 0 0 0 0
Jul 26, 2010 8:16:23 AM None Barbell Row 135 12 0 0 0 0 0 0 0
Jul 26, 2010 8:16:33 AM None Barbell Row 225 10 0 0 0 0 0 0 0
Jul 26, 2010 8:16:37 AM None Barbell Row 225 10 0 0 0 0 0 0 0


[ame="http://www.youtube.com/watch?v=E7lDmD44QEA"]YouTube- CHEST AND BACK 7 26 10[/ame]


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Default 07-26-2010, 01:18 PM

Don't know if I screwed up on this or not. I joined a Planet Fitness right down the road from work since it was dirt cheap because on Wednesday nights I play pool at 730. This means I would miss my all important leg workout and I'm not missing that. So I joined here. I guess I will have to be good and on my best behavior since they do not cater to bodybuilders or powerlifters. LOL I will explain more later.,


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Default 07-26-2010, 08:25 PM

I hope everything works out with that. Good luck man!


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