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Arnold's '74 Olympia workout

SPORT SCIENTIST

SPORT SCIENTIST

Banned
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"
 
Yup overtaining is a possibility, but saying that, on my last cycle, I trained 5 days/week, training twice a day on 3 of those 5 days - and I grew 29lbs in 10 weeks!

Last cycle:

weeks 1-4 dbol 30mg
weeks 1-10 sust 250mg e3d
weeks 1-10 decca 200mg e3d
 
Holy crap, that is a lot of work for one day...

But what the hell, see how your body feels, if it isn't draining you down, go for it..

But that is a 30 year old program...concentration curls? 5 sets of pullovers? Wrist roller machine? 11 sets of lat raises?

Maybe a little alteration and it would be a good program...

Later,


Bluesman
 
In my expereince, even on a cycle more than 20 sets for a major muscle group and 12 sets for small groups is serious overtraining and I've responded best to volume training.
 
i can inflict just as much damage with 2 all out sets of squats than doing 30 sets for legs..

most likely your gains will not be like arnold's
 
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!
 
black sheep said:
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!
Click to expand...

I am setting up a sport supplement company, and have quit my job teaching English - so yes I have a lot of free time!
 
Everyones bodies react differently to training. I read someplace that Ronnie Coleman never, never, changes his workouts... even precontest. He said he has used the same split since he went pro. He does everything twice a week too! He seems to grow.. LOL.
 
Emulating our heroes is very tempting, but can be very dangerous. Arnold was a machine, plain and simple. The Austrian Oak. His routine was specialized to how his body reacts best. Plus he was on massive amounts of gear (I don't buy the argument that pros in the 70's used light cycles .. bullshit, they were on excessive amounts, minus hgh).

Anyway, two-a-days are taxing; I did a similar routine over the summer and after two weeks I was sick of the gym. I sucked it up, and finished a 10 week cycle of it, with OK results. I could have gotten the same by doing 5 day/week, 1 bodypart/day. The key is to go into it slowly and gradually. If you're going all out in the first week, by week 3 you'll be dead. Let us know how it goes
 
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
 
black sheep said:
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!
Click to expand...

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.
 
SPORT SCIENTIST said:
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"
Click to expand...


LMAO


that will crush you
 
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.
 
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.
 
SPORT SCIENTIST said:
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.
Click to expand...

That's called the right way. :)
 
you said that you were only interested in strength...if so, why would you follow a routine like that, and not a powerlifting routine?
 
seeing that wasnt his routine to get big, it was only his precontest, i see nothing wrong with it. he found what he needed to perfect his body, and he did just that. he had the greatest body of his time, a true legend and icon of the bodybuilding world.

steve - whats wrong with his exercise selection? a curl is a curl. besides when ur curling an 80 pound DB precontest, i dont think your worried about adding size, only maintaining.

i believe arnold could have had 22 inch arms. not uncommon, larry scott had 21's. plus arnold had a huge frame and a long ass arm. 21 3/4 is what i remember from his book. either way, it could have read 17 inch arm, he still would have been the greatest.
 
Unless you're Arnold or a cyborg that's way too much volume IMO.

Just looking at that routine makes me feel overtrained. Good luck. I know I couldn't handle it.
 
Illuminati said:
you said that you were only interested in strength...if so, why would you follow a routine like that, and not a powerlifting routine?
Click to expand...

I meant in regard to my legs, which are huge, probably too big, from the powerlifting/olympic lifting that I have done in the past
 
Arthur Jones measured MANy of ther top pros in the 70's.

Arnold was 19 cold
Caset Viator was a bit uner 19
Franco was under 17
..the ONLy 20inhers he measured cold were:

Sergio Oliva
Eddie RObinson
 
The Shadow said:
Arthur Jones measured MANy of ther top pros in the 70's.

Arnold was 19 cold
Caset Viator was a bit uner 19
Franco was under 17
..the ONLy 20inhers he measured cold were:

Sergio Oliva
Eddie RObinson
Click to expand...

Do you know when these were taken (early 70's versus mid)? Arnold seems a couple inches bigger than 19, even in street clothes around the time of the 74 Olympia
 
BOOEY said:
Emulating our heroes is very tempting, but can be very dangerous. Arnold was a machine, plain and simple. The Austrian Oak. His routine was specialized to how his body reacts best. Plus he was on massive amounts of gear (I don't buy the argument that pros in the 70's used light cycles .. bullshit, they were on excessive amounts, minus hgh).

Anyway, two-a-days are taxing; I did a similar routine over the summer and after two weeks I was sick of the gym. I sucked it up, and finished a 10 week cycle of it, with OK results. I could have gotten the same by doing 5 day/week, 1 bodypart/day. The key is to go into it slowly and gradually. If you're going all out in the first week, by week 3 you'll be dead. Let us know how it goes
Click to expand...

I was gonna post exactly what he said.
 
BOOEY said:
Do you know when these were taken (early 70's versus mid)? Arnold seems a couple inches bigger than 19, even in street clothes around the time of the 74 Olympia
Click to expand...


Early 70's...1or 72
 
TheOak84 said:
seeing that wasnt his routine to get big, it was only his precontest, i see nothing wrong with it. he found what he needed to perfect his body, and he did just that. he had the greatest body of his time, a true legend and icon of the bodybuilding world.

found this within an article on hypertrophe, seems to suggest that high volume is not best for gaining muscle - will still try the Arnold workout for cutting though:

Higher volume training (Sale et al., 1990; MacDougall et al., 1979) does not seem to be the best way to trigger efficient muscle growth in comparison to lower volume modes. Greater fiber hypertrophy occurs when training protocols use 30 - 40 repetitions per muscle group performed at an intensity of 75%-85% of maximal strength (Kuno, Katsuto, Akisada, Anno, & Matsumoto, 1990; Staron et al., 1989). Lower intensities (below 60%) and lower volumes do not result in as much, if any, significant muscle hypertrophy (Dons et al., 1979; Lüthi et al., 1986). Exercise performed at higher intensities with similar volumes also do not cause much muscle growth (Ratzin Jackson, Dickinson, & Ringel, 1990). In fact, experienced bodybuilders did not show significant muscle hypertrophy when they were following a typical high volume training routine (Alway et al., 1992). In comparison, those who begin resistance training do show significant hypertrophy following such a regime. This would suggest that a potential muscular adaptation to the stress of high volume weight training may occur.
Click to expand...
 
sports scientist.............hows it going mate? what gym do you train at in BKK?

just wondering as i live here too.

take it easy jacko
 
gtjacko said:
sports scientist.............hows it going mate? what gym do you train at in BKK?

just wondering as i live here too.

I live in a condo called Ratschada Orchid. It's in Suttisan near Huay Kwang - train in the condo gym - bought a ton of weights. Where do you live? - California Wow in Sukkumvit looks quite good.
Starting up a supplements business, plan to sell a lot here - you probably are awar of how expensive whey and creatine are here.

Peace.
- Ben
Click to expand...
 
just live round the corner from you........Vipawadee 16, chock chai rammit. Train at Yontrakit sprts club, on Vipawadee 22, in fact got to renew my year membership tomorrow, was thinking about checking out a few places, but i can get there in 5 mins on my bike so cant be bothered going to one any ferther away. Yeah those californias are good but they get well crowded.

all the suppliments a well expensive eh, and not much choice either, its a good job chicken is so cheep. but let us know what your selling cos i might be interested!

take it easy mate...........jacko
 
kansasfarmman said:
Sport Scientist,

How are you holding up on this type of training?

OR

Have you customized your program since then?

Just curious.
Click to expand...

Not started yet, am going to save it for cutting, will start it in a few weeks.
 
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