1 2 3

0 Comments

Larry Scott was the first Mr. Olympia in 1965 and then won it again in 1966. He was also famous for devolping his biceps on Vince Gironda's preacher curl machine which is also sometimes called a scott curl after him. Larry Scott was one of the first bodybuilders to have 20 inch upper arms. Below is one of his bicep and tricep workouts.

Larry’s Arm Workout

0 Comments

Trained entire body with a two-day, double-split routine:

DAY 1

6:00a.m. - Lats, Traps, Lower back

11:00a.m. - Ride bike for one hour

2:00p.m. - Run two miles

6:00p.m. - Chest, Front, thighs

10:00p.m. - Ride bike for one hour

DAY 2

6:00a.m. - Delts, Biceps, Triceps

11:00a.m. - Ride bike for one hour

2:00p.m. - Run two miles

6:00p.m. - Leg biceps, Calves, Abs

10:00p.m. - Ride bike for one hour

0 Comments

Cover of Booklet

 

When asked to “make a muscle” the average person invariably flexes his biceps. Bodybuilders are no different . . . big arms fascinate them more than any other body part.

I’m no different myself . . . I’ve admired big arms as long as I can remember, and have worked long and hard to get a pair. I’ve been amply rewarded for my labors in this direction, but not until I had spent many, many years experimenting with the various exercises and training principles covered in the course booklet.

Furthermore, the time I spent working for big arms was much longer than it need be for you. How often during my earlier training years I had wished for a book such as this, describing exactly the exercises and training methods! But I had to learn a lot of what I now know by trial and error, by luck, hope, and mistakes.

So, the purpose of this book is to spare you some false turns and blind alleys on the road to magnificent arms. With my own errors in mind, this booklet is written for you, so you can avoid them. Follow the course as laid out . . . the prescribed exercises, sets, repetitions, exercise style. Put real determination in your workouts, make this a turning point in your big arm training . . . you won’t regret it!

Best of luck.

2 Comments

First Strength and Bulk Course for Weightlifter

0 Comments

Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"

0 Comments

Bill Star's 5X5 program has spawned many variations over the years but his workout is still highly regarded. Before Bill Star of course there was Reg Park whose 5X5 program inspired Arnold Schwarzenegger and helped Arnold build his size and strength. Bill Star's program is different in that it focuses on what he called the "big three": bench press, power clean and squats. He also utilizes shoulder press, dead lift and other exercises to completely strengthen the body. He also had heavy, medium and light training days. Check out his highly regarded workouts below.

0 Comments

Franco's Chest Workout:

Exercise Sets Reps
Barbell Bench Press 5-6 10-6
Barbell Incline Press 4-5 10-6

Dips

  Superset with Cable Crossovers

3-4

3-4

15-20

15

 

Franco Columbu bench pressing

0 Comments

..."A BODY-BUILDER with big arms is always the envy of his less fortunate associates.

Many body-builders think it is hard to develop big arms, but frankly, I feel that most of you could easily add an inch or two to your present arm size if only you would train correctly. What do I mean by training correctly ? I mean if you trained on the following course.

Start your work-out off with 3 sets of 10 prone hyper-extensions. This tones up your lumbar muscles and benefits your nervous system. I have done reps, with 300 lb. on this movement. When you have completed the prone hypers, perform 5 sets of 5 reps, full squat.

Whilst the bar is still loaded for squats and resting on the squat stands take the bar once again off the stands and perform heel raises 6 sets 30 reps. This is a wonderful calf exercise and Bruce Randall uses up to 800 lb. for sets and reps. The fourth exercise is the bench press performed with your standing press width grip for 5 sets 5 reps.

Exercise five is bent over rowing which is wonderful for building broad backs. Perform 4 sets, 8 reps, on this exercise

Exercise six is the press behind neck which I do by taking the bar out of the squat stands.

Perform 4 sets of 8 reps.

Now we come to the BIG ARM building exercises.

0 Comments

Sergio oliva 1984 Bodypower Workout

Click on image above to view full PDF article

0 Comments

Below is a qoute from Robby Robinson’s book The Black Prince, he describes the workout routines he and the other champions used at Gold’s Gym back in the golden era of 1970's:

 

0 Comments

"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."

FRANCO COLUMBU'S 14-DAY TRAINING SPLIT

    MORNING                               AFTERNOON

 

 1  Chest, shoulders                      Arms

 2  Back                                            Legs

 3  Chest, shoulders

0 Comments

There's always someone telling you it can't be done or don't do it. Arnold Schwarzenegger has succeeded in three fields bodybuilding, movies and politics. In this youtube clip you hear it from him on what kind of mindset you need to be successful.

0 Comments

After winning every NABBA title available to him, Brutal Bertil Fox came to the IFBB pro ranks in 1981. Naturally Bertil sent shockwaves through the ranks world wide.