Arnold's '74 Olympia workout

[NYBodyguard]

look at a pic of arnold at his peak and at coleman arnold didnt have 22 inch arms if he did coleman is 25 inch

 

[BIC]

so is pain a true judge.....meaning as long as a person trains a body part that is no longer sore then it is ready to be trained again right....so if this guy dose this work out plan and he is not sore then he should be ok right???????


BIC

 

[Makavelli]

Do you have a Job, other than BB?

I know I sure don't have that kind of time! Hell, I don't even think there is enough hours in the day to sleep for me to recover from that 6 days a week!

That's what I was thinking. Even if you survive the workouts when do you have the time to be in the gym for 3 hours a day? Keep in mind that Arnold didn't train to failure on every set. He only went to failure on the last 2 sets. Today we go to failure on every working set and hence need to do lower volume. Making the mistake of going to failure on every set will end your plan real quick.

 

[cryptkeeper]

makaveli has a very interesting point.

 

[ChinkNasty]

look at a pic of arnold at his peak and at coleman arnold didnt have 22 inch arms if he did coleman is 25 inch

I disagree, buy his recent encyclopedia...22 no prob.

 

[The Shadow]

I was thinking about trying Arnold's '74 Olympia preparation training routine, with a few modifications (throwing in some deadlifts, squats, front squats and clean and jerks) - What do you think? - thinking about doing the power exercises mentioned above on wednesday and Saturday + doing half as many sets on tuesday and friday. + also cutting the machine exercises for legs (my legs are huge, only interested in strength)
Even with this reduction in volume, I'm sure it would be easy to overtrain - but it would be inspiratinal to follow the same routine as big A.

Arnold's Routine

Mon, Wed, Fri

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
ฝ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.

Tues, Thurs, Sat

Biceps:
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs:
Same as Monday, Wednesday, Friday workout


Arnold's Top Form Measurements

Arms 22 inches
Chest 57 inches
Waist 34 inches
Thighes 28.5 inches
Calves 20 inches
Weight 235 pounds
Height 6'2"

LMAO


that will crush you

 

[NYBodyguard]

I disagree, buy his recent encyclopedia...22 no prob.

i have the big book right infront of me

gain no way he had 22

 

[ghettostudmuffin]

I could believe when bulking Arnold had 22" arms, but in contest shape I'd bet they were more like 20". Still freaking huge either way.

 

[Madcow2]

Different athletes have different tolerances and the differences can be very wide - even at the elite levels some athletes can handle superhuman volume while others do equally as well in competition with 60% of that. Also, previous training plays a huge factor. If someone is accustomed to a 3 day split and works out 3x per week - tripling the volume will likely break him in half. I've used some fairly high volume olympic lifting programs, I decided to try one a former world champion wrote out for a friend of mine. I cut things out all over the place before I began and it still burried me in short order even slashing additional volume the whole way down. Point being, Arnold spent the better part of his life training with this volume and obviously he was accustomed to it and it worked correctly for him - others may not be so lucky.

 

[SPORT SCIENTIST]

Thanks for the feedback guys.

I guess your right about the failure thing Makavelli. However, currently, I train to percentages of my max aka powerlifting/olympic lifting style for low reps (not going to failure), with a little bodybuilding thrown in at the end of a workout.
I am accustomed to training 3-4 hours per day, as I used to be a serious rower, doing 1 1/2 - 2 1/2 hours of rowing per day and 1 1/2 hours of weights per day for 5 years. I still think I could give it a go, but just listen to my body and have extra rest when I need it.