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The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets". 

He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.

 

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Workout principle 1: The progressive overload principle

In order to increase one aspect of physical fitness (strength, muscle mass, stamina, etc.), the muscles must be subjected to more stress than usual. This means that the muscles need to be continually put under increased stress. In order to achieve more strength, heavier weights must be used. In order to achieve more muscle mass, not only do heavier weights need to be used but the number of sets and the number of training units also need to be increased.

Muscle stamina is best improved by shortening the rest between sets or by constantly increasing the number of reps or sets. The progressive overload principle is the core of all physical training and forms a solid basis for successful strength training (super-compensation).

 

Workout principle 2: The set system principle

In the early years of bodybuilding, most experts believed that wannabe bodybuilders should only complete one set of each exercise per workout. If the whole body is to complete twelve exercises, this would mean twelve sets per training unit.

Joe Weider saw things differently. He was the first to recommend working out using several sets of one exercise (sometimes up to three or four sets per exercise) in order to fully exhaust each muscle group and to stimulate maximum muscle growth.

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This is the bodybuilding Guru Vince Gironda's famous honest workout routine.

Monday/Thursdays

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Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.

Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.

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Warm up: parallel bar dips and chins in super set style. He would do three super sets of as many reps as he could manage.

Seated barbell press behind the neck:

12 reps for the first set. After a short rest and adding twenty pounds he did another twelve reps. The third set was eight reps with and additional twenty pounds. The fourth set he kept the same weight for eight reps. The fifth set was six reps with the same weight. The final and six set was done for twelve strict reps with a reduced weight.

Seated bent over laterals:

5 sets of 15 reps. 

Seated dumbell press:

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You have probably read Arnold's books or read his article on Flex magazine but have you ever wondered is that how and what he really ate? Well back in the early 1970's Arnold Schwarzenegger trained with Ric Drasin. Ric is an accomplished artist, actor, webcast host, stuntman, writer, personal trainer, former bodybuilder and retired pro wrestler. He has a series show on youtube called Ric's Corner. Well having trained with Arnold he has some insider information on what Arnold really ate. According to Ric the diet consisted of the following:

Morning: (At Zucky's)

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Arnold's Level 1 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

Monday and Thursday

Chest

Bench Press: 5 sets of 8 to 12 reps

Incline Press: 5 sets of 8 to 12 reps

Pullovers: 5 sets of 8 to 12 reps

Back

Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

Bent-Over Rows: 5 sets of 8 to 12 reps

Power Training

Deadlifts: 3 sets of 10, 6, 4 reps to failure

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In the golden era of bodybuilding before steroids entered the scene workouts consisted of full body workouts 3 times a week. This type of workout gave enough time to recover between workouts. If you're natural you need this time for your muscles and nervous system to recover properly. So why did training frequency change in the mid 50's and onward? Anabolic steroid use began which allowed for quicker recovery between workouts and greater gains.

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"Iron Mike" Tyson was the undisputed heavyweight champion and youngest man to ever win the WBC, WBA, and IBF world heavyweight titles at just a 20 year old kid. His raw power and ability to knockout even the toughest of guys made his opponents look like they all had glass jaws. "Kid Dynamite" won his first 19 professional bouts by knockout, 12 in the first round, and is often considered to be one of the greatest. Below is a sample of his workout he did in his prime which was performed 7 days a week:

 

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EXERCISE NO. 1 – TRICEPS PUSH DOWN ON LAT MACHINE

He recommended 4 sets of 10 reps, and emphasized  keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.

EXERCISE NO. 2 – SEATED DUMBBELL CURLS

Again he recommended 4 sets of 8-10 reps, and using good form.  Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.

 

Exercises 1 and 2

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Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.

 

1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)

2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)

3. Dumbell laterals/flyes - 3 sets, 15 reps

4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)

5. Alternate dumbbell forward raise - 2 sets, 15 reps

6. Bent over rows - 2 sets, 12 reps

7. One arm rows - 2 sets, 12 reps

8. Splits with barbell - 1 set, until breathless

9. Alternative raise lying - 2 sets, 15 reps

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Below is the 3rd of three courses from his book: Building Bulk And Power. The book is more detailed and a recomended buy for any fan of Bill Pearl.

Bill Pearl on cover of magazine

Course Number Three

 

Follow this course of exercises for a six week period.

 

1.) Sit Ups 1 set of 25

2.) Leg Raises 1 set of 25

3.) Bench Press 5 sets of 5

4.) Press Behind Neck 5 sets of 5

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*All of these are quotes from Serge Nubret's postings on several bodybuilding forums directly from the man himself*

*English is not Serge's first language so the grammar and sentence structure can be difficult to read sometimes*

 

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Novices will probably do best with three workouts a week. More advanced trainees will make better gains with two sessions, with two full days off in between. If you don't know which category best describes you, start with two sessions per week, and take advantage of the extra recovery time.

 

Squats, 1 x 20

Two-arm dumbbell pullover, 1 x 20

Standing barbell military press, 1 x 10-12

Barbell curl, 1 x 10-12

Barbell bench press, 1 x 10-12

Barbell bent-over row, 1 x 10-12

Sit-up, 1 x 10-12