1 2 3

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.

1 Comments

Lou Ferrigno quote: "From what I see, most people train one bodypart a week. I think you should do more that that, hit it twice a week. They’re also doing 20 sets, which is way too many. I believe you should do only 10 to 12 sets, max, per bodypart. After every 72 hours or so, you should hit that part again. You can rotate exercises.

 

0 Comments

The following workout routines are from Reg Park's 1960 training course Strength & Bulk Training for Weight Lifters and Body Builders.

Reg Park's Book

 

Reg Park's Strength and Bulk Three Phase 5x5 Program 

Phase One 

45-degree back extension 3x10 

Back squat 5x5 

Bench press 5x5 

Deadlift 5x5 

0 Comments

Finding information regarding Mr. T's workout routines online is quite a task. So for fans interested in how the star of Rocky III built his menacing frame I've included his training routine he used when he was a bodyguard. Read more below:

This was taken from an early excerpt from Mr. T on his bodyguard workout done each day. At one point this workout was doubled on the reps, Heavy bag and running increased to 2 miles.

 

Daily

1 Comments

Roger Callard detailed his workout routine in his interview for the article "Insider on the Outside" and below is what he said:

 

 "I train three times a week and do my entire body at each workout. I train Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. Each session lasts about one hour. On nonworkout days I do aerobics.

 

Legs: Leg extensions, squats, leg curls, 15 to 25 reps on each. One big tri-set. No rest between exercises.

0 Comments

Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Arnold barbell curls

Dumbell Curl (Sitting): 5 Sets of Reps

Arnold  Dumbbell Curls

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps

0 Comments

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)

0 Comments

Reports have been coming in of the death of Nasser El Sonbaty on March 20th. He was one of the top bodybuilders of 90's. Flex, Muscle Mag and Wikipedia.org have reported his death. Some reports are that he died in his sleep in Egypt.

Nasser El Sonbaty and Arnold Schwarzenegger

Nasser and Dorian flexing.

 

Update:

0 Comments

The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.

 

Exercise Repetitions
Dumbbell Biceps Curls 50 reps per arm, increase by 5 per day
Reverse Barbell Curls 25, increase by 2 per day
Eugen’s Side Dumbbell Curls 10 per arm, increase by 1 per day
Eugen’s Side Dumbbell Curls 10, increase by 1 every 3 days
Standing Chest Flyes 5, increase by 1 every two days
Alternating Shoulder Presses 15 per arm, increase by 1 every 2 days
Alternating Front Raises 10, increase by 1 every 2 days
Eugen’s Wrist Flexors To failure
Eugen’s Wrist Rotations To failure
Eugen’s Shoulder Lunge 10, increase by 1 every 2 days
Push-Ups 3, increase by 1 every 3 days
Push-Ups With Added Resistance 2, increase by 1 every 3 days
Eugen’s Sit-Ups 3, increase every 2 days
Squats 10, increase  every 2 days
Side Bends 15, increase every 2 day

 

1 Comments

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

0 Comments

Mon-Thurs-Sat

Lats and Arms:

- Wide grip chins 5x6-8 reps

- Long pulley lat exercise 5x10 reps

- Straight arm Pullover 5x10reps

- Lat Pulley Pull-ins 5x10 reps

- Incline Dumbbell Curls 5x10 reps

- Preacher curl 4x10 reps

- Gironda Bicep bench curl 4x10 reps

- Concentration Curl 4x10 reps

- One arm Seated triceps press 6x10 reps

0 Comments

Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405.  Full workout below: