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Author Topic: Reps question  (Read 976 times)
davie
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« on: November 22, 2005, 04:46:33 AM »

I was reading an old Flex the other day and it had article on arnold chest workout (dont worry im not gonna follow a 25 sets workout 3 times a week). He developed a workout wer he would do bb bench 1 set 20 reps, 1x15 1x12 1x8 1x6, he then did bb incline, then flyes then dips. all of which he pretty much did 1x15 1x12 1x8 and 1x6, this is pretty big range pyramiding. He finished off with couple sets db pullovers of 15 to 20 reps.

My question is: Do you think this rep range is anygood?Huh starting higher and finishing pretty low?Huh

I think he did this with most body parts.

davie
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davie
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« Reply #1 on: November 22, 2005, 05:04:02 AM »

Also just took this from a site about arnie. I know he probs used a few helping products to aid recovery, but look at this routine and the number of sets:

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
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, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 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 - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Calves and Forearms:
Same as Monday, Wednesday and Friday
Abs:
Same as Monday, Wednesday and Friday.

Wow thats alot, i mean i think it could work if you halfed the sets at every workout and then followed the routine, but gee that seems alot,id love tot try his 6 day a week routine and i might next summa wen rugby season isnt on, but dam thats alot.

davie
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manuclear
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« Reply #2 on: November 22, 2005, 07:23:43 AM »

Indeed, Arnold had some supplements that allowed him to worry less about overtraining; bodybuilding was also essentially his job. If you can't spend 2 hours a day six days a week in the gym, I would be concerned about such high volume, and instead focus on maximizing the intensity of a few compound movements.
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davie
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« Reply #3 on: November 22, 2005, 12:28:11 PM »

I think it would be possible to do if u halfed the number of sets each workout?Huh

davie
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250Ben250
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skinman approved.


« Reply #4 on: November 22, 2005, 03:23:14 PM »

I remember my roommates and I tried this workout back in college, which at the time was also posted in Arnold's first "Encyclopedia of Modern BB". Keep in mind he also did that 3 times a week!! We made it through 3 workouts before one of us got sick and my tendonitis kicked in. I think even half the volume is pushing it even with "assistance", maybe using the workout plan once per week or using it as a shock routine would work. As a natural it was just plain stupid for me to try....
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