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Reg Park’s Beginner’s routine below was also used by Arnold Schwarzenegger in his late teens to get big. Reg Park trained using this routine 3 times a week and it comprised mainly of heavy compound movements done with his “5×5″ program. Reg Park advocated that sets 1 and 2 are to be warmups for sets 3,4 and 5.

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Biceps Routine:

No. 1 - Regular Barbell Curls:  5 Sets of 10 Reps

No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps

No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps

No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps

Triceps Routine:

No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps

No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible

No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps

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..."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.

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Frank Zane Three-time Mr. Olympia

 

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Larry Scott (1938-2014) was diagnosed with Alzheimer's Disease in 2010, and succumbed to complications from the disease on March 8, 2014. His contributions to health and fitness helped accelerate the growth of bodybuilding as a sport and as a life style. He was the first Mr. Olympia and a great teacher, he will be missed.

Larry Scott still had big arms later in life.

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The following Larry Scott workout and diet information is from an interview he had with Irving Johnson:

How he trains:

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The wrestling legend Bruno Sammartino was born on October 6, 1935 in Italy. He came to United States of America in 1950. Due to the hardships he endured in Italy because of German occupation when he came to the USA he was very thin and spoke very little English. Due to this he was bullied in school which drove him to weightlifting to build his body up. He took up power lifting and Olympic lifts as his workouts to build himself up. His story resonates with many of us who dealt with or deal with being skinny, thin or out of shape and have to deal with being bullied.

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Sergio oliva 1984 Bodypower Workout

Click on image above to view full PDF article

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Below is one of Ronda Rousey's circuit workouts:

"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"

 

1. BOSU-ball Squat-and-Press