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Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

 

Monday / Wednesday/ Friday

 

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)

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Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.

Lesson 1

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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

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I came across this video on youtube and thought it was informative and interesting, so I thought I'd share it with my Rippeder fans. In this episode of Ric's Corner Ric Drasin discusses steroid use by bodybuilders in the 1970's and current use by pros today. He also gives advice on training. Ric Drasin was Arnold's training partner for four years. He is an artist, actor, stuntman, writer, personal trainer, former bodybuilder, and retired professional wrestler.

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Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.

 

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Back in the golden era of bodybuilding one of the greatest physiques to grace a bodybuilding stage was that of Steve Reeves. In those times there were barely any supplements. So a protein shake meant making it from scratch. Steve Reeve's Power Drink is unique because of its makeup.
"(Prepared in blender)
14 ounces of freshly squeezed orange juice
1 tablespoon of Knox gelatin
1 tablespoon of honey
1 banana
2-4 raw eggs (today, pasteurized eggs might be safer)
2 tablespoons of High-Protein Powder (I make my own)"

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Sergio Oliva is the only bodybuilder to ever defeat Arnold Schwarzenegger at a Mr. Olympia contest. He was also the second bodybuilder to win the Mr. Olympia, the first being Larry Scott. He was also the first black bodybuilder to win Mr. America, Mr. World, Mr. International, Mr. Universe and Mr. Olympia. When he first started lifting weights it was for power lifting which many believe contributed to his muscle density and mass. Later on his training would evolve to what ended up working best for him.

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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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which exercise routine is best? Ronald Reagan's or Vladimir Putin's? Read them both below and decide.

Ronald Reagan

Ronald Reagan always had a great physique even as President of the United States of America when he was at an advanced age. Check out his workout below:

Ronald Reagan exercise program page 1

Click image above to see full size

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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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Training

I was training with Sylvester for 5 months with a daily routine of 2 hours of bodybuilding training in morning. We were training a different muscles split, usually 2 muscle groups, and then we did 2 hours of boxing in afternoon. The weight training was very intense and together with the boxing, I became very cut.

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At 80 years old Leroy Colbert still has big biceps as he shows in his youtube channel. He is the first man to reach 21 inch arms naturally. Read his bicep workout at http://rippeder.com/content/leroy-colbert-arm-workout-routine. Checkout his youtube video below, which he shows off his golden era big arms:

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Corey Everson

Corey Everson

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Carla Dunlap

Carla Dunlap

Arnold vs Sergio Oliva

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Rachel McLish

Rachel McLish

Rick Wayne Late 1960's

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