hi- volume routines

[countzero]

I was looking for info about high volume routines and tried to use the search feature but since I am not plat I only got five results:/
What I had in mind was the Schwarzenegger routines that someone (maybe the Oak) posted a while ago. If anyone has that info sitting around and wouldn't mind sharing I would appreciate it.

Thanks

count.

 

[T-Rage]

I have the book, "The Weider System of Body Building" and it posts alot of the programs for the bodybuilders from the early eighties such as Arnold, Franco, Robbie Robinson, Mike Mentzor, etc.

Unfortunately the routinues are not all printed on one page or I would take a picture and post it for you. They are all broken down by target muscle groups.

If you have some specific muscle groups your interested in then I will post a few of them.

Let me know which ones your interested in.

 

[countzero]

if possible I'd like to take a look at the Schwarzenegger one(s) -
I remember reading something of his but now I can't find it now.
I do remeber the volume being damn near ridiculous though

 

[T-Rage]

Here is his chest routine from the book.

Sets x Reps

Incline Press 5x8-10
Bench Press 5x8-10
Flyes 5x8-10
Cable Crossovers 5x10-15

Here is his shoulder routine from the book.

Seated Press Behind Neck 4-5x8-10
Arnold Dumbell Press 4-5x8-10
Dumbell Side Laterals 4-5x8-10
Seated Dumbell Bent Laterals 4-5x8-10
Cable Side Laterals 4-5x8-10

I just listed two major muscle groups to give you an idea. It does seem like a lot.

 

[countzero]

that is alot of volume. What kind of split does it say he used?
Do all the routines look like that ? Even from some of the other guys?

 

[sk*]

that is alot of volume. What kind of split does it say he used?
Do all the routines look like that ? Even from some of the other guys?

He also hit each bodypart 3times a week at the volume mentioned. You can just go to barnes and noble and have a look at his book and not necessarily buy it.

The New Encyclopedia of Modern Bodybuilding is the name ...

-sk

 

[Exodus]

arnold was nuts..... end of story.

X

 

[c3bodybuilding]

His beginner program is not that bad, if you look back at it. He basically suggests you do one working set for each exercise. He wants you to pyramid the weight up each set, until the last set is the heavy one. That sounds a lot like something Mike, and Dorian would preach. In that basic routine, he basically recommends 3 working sets for chest, back, etc, etc, and only 2 for bi's, 2 for tri's. But he does recommend hitting each part 2 times a week to 'start', and then go up to 3 times. The advanced routine however is a bit nuts.

With the current trends of working your body parts 2 or even 3 times a week, and even programs like HST suggesting morning and night workouts, maybe Arnold wasn't that crazy (when he did the am pm thing, it was called the double split). That basic routine with just three work sets for most bodyparts, 2 or 3 times a week, isn't too far off from some current programs. And all the lifts are basic compound movements.

I think a lot of people make the mistake of seeing 5 sets of this or that, and think they mean 5 work sets. As others like DC have pointed out, usually the pro's only do one work set per exercise, but they count their warm ups. Some people get confused, and thats when things get unclear. Arnold cleary states in his book, that you pyriamid the weight up each set, it sounds just like what we do in programs like DC, HST, etc. Warm ups, then your work set.

Well, all that aside, you see a lot of people say Arnold didn't know what he was doing, the people back then had no clue etc, etc. I think they knew just how to build their bodies perfectly. Massive muscles, tiny waist's (ever notice today's bodybuilders not only have guts, but the waist is wide. even someone like Dexter, who has no gut, but a small waist, it's awfully thick from a side view), ripped all year round. Sure they had the drugs, but from what people like Nelson, Realgains, etc post, it was nothing like today. Heck nothing like what some of us on the boards use. Maybe it's time we all start showing some respect for champions, who were obviously doing something right.

 

[T-Rage]

I have pumping iron on my digital video recorder so I always watch it when there is nothing else on (I never get sick of it). Anyway I was saying the same thing about Arnolds waist. It was like 28 or 29 inches! His waist almost looked weak like it couldn's support massive lifts. It look good especially compared to say Dorian's mid section which just looked grotesque and thick.

 

[c3bodybuilding]

Yeah, his waist looked very 'thin', and small compared to todays guys. Take a look at Art Atwoods, it's horrible! Guys like Flex Wheeler and Dexter are not the norm anymore, they are rare. And even then, as I pointed out before, while guys like that may have small waist, they are still 'thick'. I saw a pic of Steve Reeves the other day, doing this pose sitting down, legs out straight, his stomach is sucked in for a vacuum. It was INCREDIBLE. It was so tiny, and thin. It really made for a breath taking pose.