Author Topic: Arnold discusses The Golden Six workout  (Read 24311 times)

jephrius

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Arnold discusses The Golden Six workout
« on: May 24, 2012, 08:09:37 AM »
Arnold Schwarzenegger.

I would like to clear up any confusion you may have about anabolic steroids. Every serious bodybuilder should know the truth about steroids. It is my opinion that you can gain all the weight you want without them. Steroids are a very radical departure from physical culture. Far too much emphasis is placed on their value in the quest for an improved physique. Personally, I think the usefulness of steroids is overrated and, needless to day, overdone. Superstars of the past, such as Reg Park, John Grimek, Steve Reeves, Clancy Ross, Jack Delinger and Bill Pearl reached the ultimate in massive muscularity without them. So too can you reach your ultimate with proper training and diet.

Some advanced bodybuilders can train three hours a day and show amazing gains, while others cannot make any kind of improvement if they train much more than one hour or so. 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.


I feel sure that if you use these basic exercises for a minimum of three months without missing any workouts, doing them three times a week on alternate days, you can gain many pounds of new muscle. Paul Grant, former Mr. World, used almost this exact same program and gained 65 pounds of muscle in less than a year. All he did was increase the sets on the first five exercises to four after three months, and after six months he went to six sets. Always strive to continually add more weight to each exercise when you can do two or three more reps over the recommended amount.


howardroark

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Re: Arnold discusses The Golden Six workout
« Reply #1 on: May 24, 2012, 08:33:33 AM »
Steroids have been around since the '50s. Bill Pearl, for example, used nilevar.

El Diablo Blanco

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Re: Arnold discusses The Golden Six workout
« Reply #2 on: May 24, 2012, 08:40:09 AM »
Sandow was the first juice monkey

njflex

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Re: Arnold discusses The Golden Six workout
« Reply #3 on: May 24, 2012, 09:12:56 AM »
he left a whole bunch out there...in between the lines.

Figo

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Re: Arnold discusses The Golden Six workout
« Reply #4 on: May 24, 2012, 09:19:23 AM »
Steroids have been around since the '50s. Bill Pearl, for example, used nilevar.
1930's

Reeves, park, pearl, ross, grimek

All of them

funk51

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Re: Arnold discusses The Golden Six workout
« Reply #5 on: May 24, 2012, 09:46:30 AM »
 ;D reg's golden six.
F

wes

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Re: Arnold discusses The Golden Six workout
« Reply #6 on: May 24, 2012, 09:49:19 AM »
Out dated and archaic info.

fredrollon

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Re: Arnold discusses The Golden Six workout
« Reply #7 on: May 24, 2012, 10:17:55 AM »
Steroids have been around since the '50s. Bill Pearl, for example, used nilevar.
I'm guessing it's earlier than that.Check out this ad for "male hormones" in Popular Science magazine,beck in 1948.


http://books.google.co.uk/books?id=fiYDAAAAMBAJ&pg=PA258&dq=methyltestosterone&hl=en&sa=X&ei=vymeT4unFKfI0QWAj6GHDw&ved=0CDcQ6AEwAA#v=onepage&q=methyltestosterone&f=false



It wasn't underground and  apparently some steroids could be obtained without prescription....  :)






Megalodon

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Re: Arnold discusses The Golden Six workout
« Reply #8 on: May 24, 2012, 10:47:10 AM »
Arnold Schwarzenegger.

I would like to clear up any confusion you may have about anabolic steroids. Every serious bodybuilder should know the truth about steroids. It is my opinion that you can gain all the weight you want without them.


I feel sure that if you use these basic exercises for a minimum of three months without missing any workouts, doing them three times a week on alternate days, you can gain many pounds of new muscle. Paul Grant, former Mr. World, used almost this exact same program and gained 65 pounds of muscle in less than a year. All he did was increase the sets on the first five exercises to four after three months, and after six months he went to six sets. Always strive to continually add more weight to each exercise when you can do two or three more reps over the recommended amount.



Wow, 65 pounds of muscle in less than a year without taking steroids!  ;)

Paul Grant died at age 60. Was his kidney disease, which caused him to spend three days per week, eight hours a day attached to a dialysis machine, related to steroids?

Or is it just a coincidence that so many heavy steroid users have had kidney problems? ???
 

hench

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Re: Arnold discusses The Golden Six workout
« Reply #9 on: May 24, 2012, 11:05:22 AM »
where is this article from?

_bruce_

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Re: Arnold discusses The Golden Six workout
« Reply #10 on: May 24, 2012, 12:21:19 PM »
.

chess315

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Re: Arnold discusses The Golden Six workout
« Reply #11 on: May 24, 2012, 01:34:56 PM »
it is still a great article for people starting out.  A lot of outright lies in it though such as the oldtimers steroid free. I also in the last 2 yrs came to have a lot of disdain for the barbell curl in my opinion it is one of the worst bicep movements ever.

almost anything is better I would venture to say your prolly better going out side and finding a peice of heavy trash to curl then them

drag curls
preacher curls
incline dumbell curls
machine curls

Powerlift66

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Re: Arnold discusses The Golden Six workout
« Reply #12 on: May 25, 2012, 01:27:07 AM »
I'm guessing it's earlier than that.Check out this ad for "male hormones" in Popular Science magazine,beck in 1948.


http://books.google.co.uk/books?id=fiYDAAAAMBAJ&pg=PA258&dq=methyltestosterone&hl=en&sa=X&ei=vymeT4unFKfI0QWAj6GHDw&ved=0CDcQ6AEwAA#v=onepage&q=methyltestosterone&f=false



It wasn't underground and  apparently some steroids could be obtained without prescription....  :)




After seeing that 1948 ad, for M1-T (strongest stuff out there (and very toxic), yes, they all juiced back then..

BB

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Re: Arnold discusses The Golden Six workout
« Reply #13 on: May 25, 2012, 02:11:24 AM »
I'm guessing it's earlier than that.Check out this ad for "male hormones" in Popular Science magazine,beck in 1948.


http://books.google.co.uk/books?id=fiYDAAAAMBAJ&pg=PA258&dq=methyltestosterone&hl=en&sa=X&ei=vymeT4unFKfI0QWAj6GHDw&ved=0CDcQ6AEwAA#v=onepage&q=methyltestosterone&f=false



Wow, I have heard and read oldtimers mention post WWII (just after) use of steroids. But that is the earliest documented sale of them on the open market I've seen. Thanks for that. I wonder what the dosing was like.

Also, for those wondering, that would be about $50 for a month's supply in 2012 dollars.

BB

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Re: Arnold discusses The Golden Six workout
« Reply #14 on: May 25, 2012, 02:22:33 AM »
They were 10mg tablets, here's the old FDA complant about them -

COMPLAINT FILED : September 29, 1949, Southern District of California, against
the Hudson Products Co., a corporation, Long Beach, Calif., also trading under
the name of the Maywood Pharmacal Co., at Hollywood, Calif., and against
Allen H. Parkinson, president of the Hudson Products Co.
ALLEGED VIOLATION: The complaint alleged that the defendants were distrib-
utors of certain male and female hormones; that the male hormones consisted
of methyltestosterone tablets   (10 milligrams), methyltestosterone linguets
*See also No. 3550.
and that the female hormones consisted of tablets containing 0.1 milligram
alpha-estradiol.
The complaint alleged also that the defendants were violating Section 301
(a) of the Act by causing the introduction into interstate commerce of the 5
milligram methyltestosterone linguets and the methyltestosterone linguets
combined with vitamin Bi, which were misbranded as follows:
Section 502 (a), the labeling of the linguets was false and misleading since
the labeling represented and suggested that the recommended daily dosage
was efficacious for use in the treatment of the male hormone deficiency,
whereas the recommended daily dosage would be entirely ineffective for such
purpose; Section 502 (f) (1), the labeling of the linguets failed to bear ade-
quate directions for use since it failed to state all of the diseases or conditions
of the body for which the drug was intended; and Section 502 (f) (2), the
labeling of the linguets failed to bear adequate warnings against use in those
pathological conditions where their use may be dangerous to health, in such
manner and form, as are necessary for the protection of the user since the tech-
nical medical terminology in which the cautionary statement on the labeling
was couched was inadequate to warn the ordinary lay user that their use may
accelerate the malignant growth of the prostrate gland or may cause sterility.
- It was alleged also with respect to the methyltestosterone tablets and the
alpha-estradiol preparations that the defendants would likely cause the same
violations of Section 301 (a) of the Act as they were causing with respect
to the linguets since the defendants had sold in the past such products without
a physician's prescription and without adequate warnings and since the un-
restricted use of alpha-estradiol preparations by women may accelerate the
malignant growth of cancer of the breast, cervix, and uterus, and may cause
injury to the female generative system.
DISPOSITION : On January 11, 1950, after a hearing on the issuance of a pre-
liminary injunction, the application for such injunction was denied. The case
then was consolidated with that against the Bl-O-Pathic Pharmacy, et al,
reported in notices of judgment on drugs and devices, No. 3550. After the
consolidated cases came on for trial before the court on January 31, 1950,
judgment was rendered in such cases, denying the Government's application
for permanent injunction. Upon appeal, the judgment was reversed and the
cases were remanded to the district court for the entry of a decree of per-
manent injunction in each case.
On July 31, 1951, findings of fact and conclusions of law were filed, sup-
porting the issuance of a permanent injunction, and on the same day an
order was entered permanently enjoining the Hudson Products Co., the May-
wood Pharmacal Co., and Allen H. Parkinson from violating Section 301 (a)
by distributing male or female sex hormone drugs misbranded under Sections
502 (a), 502 (f)  (1), or 502 (f) (2).

So they were around for atleast a few years, and that leads right into the dianabol era.