Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Workouts

Notices

Workouts Database of workouts, and workout related resources.

 
 
Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 04-14-2011, 10:23 PM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,719
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578875
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Arnold's "True" Workout System for Size

Volume training did NOT give Arnold most of his size. Fullbody work did. Arnold did evolve his training into using more volume, but if you want to know how he trained to make a substantial portion of his gains, read on...

This is yet another quote from Arnold Schwarzenegger that reveals the impact that Reg Park and fullbody workouts had on his training:

Quote:
When I was trying to get bigger in my early days of training, I followed a routine called the Golden Six. I made tremendous gains on this program and do did many others who trained at my gym in Munich. All agreed that this simple system of training produced excellent gains in muscle size and bodyweight. Here are the Golden Six:

1.) Barbell Squats. This exercise not only develops the lower body, but it strengthens the heart and lungs while improving the general circulation as well. Use a weight that will permit you to perform 4 sets of 10 reps. Always lower yourself until your upper thighs are at least parallel to the floor, and keep your back flat.

2.) Barbell Bench Presses. This is my favorite upper body exercise, and almost every training program I've ever used includes it. Take a fairly wide grip -- your hands about 32 inches apart. Inhale as you lower the bar to your nipples and exhale as you push it back to arms' length. Don't bounce the weight off your chest. 3 sets of 10 reps.

3.) Chins.
If you have limited training experience you may find chins difficult at first. If you have a lat machine, you can perform pulldowns until you've developed sufficient strength to do chins. Use a fairly wide grip and try to bring your chin over the bar. Do as many reps as you can for 3 sets.

4.) Overhead Presses.
This exercise reigns supreme for widening and thickening the shoulders. I prefer to do it seated and often press behind the neck. Use a wide grip -- your thumbs about six inches wider than your delts on each side. Lower the weight slowly and don't pause at the bottom. 4 sets of 10 reps.

5.) Barbell Curls.
The triceps have already been thoroughly exercised during the bench press and the overhead press. Use a shoulder width grip and a weight you can curl without any body movement. Don't let your elbows move away from the sides of your body, make sure you straighten your arms completely before each rep and do 3 sets of 10 reps.

6.) Bent-Knee Situps.
It's only sensible to keep your midsection firm and toned when gaining muscular weight. Situps also improve digestion and elimination as well. Don't pause between reps and continue for 20 or as many reps as you can do without stopping. Do 3 or 4 sets.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 03-05-2012 at 09:38 AM.
BendtheBar is offline   Reply With Quote
Sponsored Links
 

Bookmarks

Tags
arnold, size, system, true, workout


Similar Threads
Thread Thread Starter Forum Replies Last Post
BigJosh's Holid-A-y/B workout aka "I will grow a beard and smash weight" BigJosh Training Logs 271 05-06-2013 12:30 PM
Derik "The Freak" Farnsworth's Leg workout. TitanCT Muscle Building and Bodybuilding 2 02-09-2011 08:26 AM
The "Anti Bodybuilding" Workout BendtheBar Muscle Building and Bodybuilding 17 12-15-2010 09:32 AM
Anabolic Addiction Present's an "Anytime Workout Powder/Drink" rippednmichigan Supplement Logs 23 05-28-2010 07:16 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:31 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.