Danbo - weights programme

[danbo]

I got this programme from "The New Encyclopedia of Modern Bodybuilding" by Arnold Schwarzenegger. Its the level 1 programme recommended for begineers. I think its great (only being doing it for a week though) so i'd like to share it with you all. Boy its kills me (i'm not used to it yet).

p.s. I've altered it slightly to suit me, but its still pretty much general.

My injure is an elbow injury from Brazilian Jiu-Jitsu.

 

[BOOEY]

I didn't d/l the file - nor do I plan to (never know these days). But I have Arnold's Encyclopedia. It's definitely not recommended for natural athletes. Its a great book, but the programs are definitely geared for aas-users. And even that is questionable - there are better routines out there for juicers.

 

[Madcow2]

Thanks for sharing with everyone and welcome to the forum.

Something to keep in mind is that for the last 30 years to be a top bodybuilder you needed structural genetics, knowledge of nutrition, access to enough food, a very good steroid and anciliary connection, access to enough money to afford all the drugs, excellent genetics to respond well to purchased drugs, and a lot of determination and focus to execute your plan. Notice there is no mention of supperior training knowledge (obviously access to a gym is important though). Most of the pros from this era and past are supremely unimpressive and many are downright ignorant when it comes to training and programing.

If one takes enough drugs one can get novice like results where anything will work as long as there is some decent training in the gym. THink about farmers bulking cattle, they put on tons of muscle and never see the inside of a gym. It's all food and if intake was monitored more closely and exercise provided you'd bet they'd be lean and ripped cattle.

To be perfectly honest, you'll find a lot more success following basic athletic and strength programs build around squats, deads, presses, rows, and overhead work. I know that's probably not what you want to hear but if I can save you time on the learning curve (which is very long for some) maybe it's worth it.

 

[blut wump]

It's not a bad routine except for having machine squats in place of regular squats.

One thing I would recommend is to make absolutely sure that you have good form on the heavier lifts like push press, good mornings, deadlifts and squats. It mostly involves avoiding allowing your back to become rounded at any time, especially your lower back. Also don't go crazy putting more effort into working your arms than you put into working your big muscles.

Take a read on some of the stickies in the Power Forum and take a read on madcow's 5x5 thread via his Table of Contents
http://www.elitefitness.com/forum/showthread.php?t=375215

 

[danbo]

It's not a bad routine except for having machine squats in place of regular squats.

I do machine squats (in the book it is normal squats) because i find it easier to perform the technique correctly.

As i said, i've altered the plan a bit.

Take a read on some of the stickies in the Power Forum and take a read on madcow's 5x5 thread via his Table of Contents

I have read through all of that, and decided that i dont think it is right for me.

BOOEY, what is AAS?

Madcow2, if you are suggesting that i take steroids then there is no way in this world i am going to, steroids aren't needed to get a good physique.

Thanks guys.

 

[blut wump]

I do machine squats (in the book it is normal squats) because i find it easier to perform the technique correctly.

As i said, i've altered the plan a bit.

I have read through all of that, and decided that i dont think it is right for me.

BOOEY, what is AAS?

Madcow2, if you are suggesting that i take steroids then there is no way in this world i am going to, steroids aren't needed to get a good physique.

Thanks guys.

AAS = Androgenic Anabolic Steroids

madcow was pointing out that any bodybuilder of note over the past thirty years owed more of his success to steroids than to training knowledge. As such, you should take their training routines and suggestions with a pinch of salt. I can assure you he wasn't recommending steroids.

Go back to free squats. Coat the squat machine in foul-smelling grease if you have to but find a way to convince yourself that it's an evil thing which will do you more harm than good. Learn to squat with free weights. There's good reason it's known as the King of exercises. The machine squat is a poor pretender.

 

[danbo]

Go back to free squats. Coat the squat machine in foul-smelling grease if you have to but find a way to convince yourself that it's an evil thing which will do you more harm than good. Learn to squat with free weights. There's good reason it's known as the King of exercises. The machine squat is a poor pretender.

Any tips for keeping balance when doing free squats?

 

[blut wump]

Start as light as you need to and work up. Since you're fairly new to the movement you might as well do it the best way from the start which is to go absolutely as low as you can. You should get a slight settling-in feeling at the bottom when you finally get to a stage where your hamstrings are pressed against your calves. If you can't get that low then work on your calf and ankle flexibility until you can. Don't be tempted by the heavier weights you can handle in partial squats.

Keep your head looking up at about 30-45 degrees, keep your back arched and don't allow your knees to cave inwards as you come up. You could even try to imagine someone applying slight pressure back against your chest as you start to rise and push your torso back. Take a good read through the squat sticky on the Power Forum. Maybe I said that already.

 

[BiggT]

I registered the other day, and I was searching through the boards, and I couldn't help posting on this thread. This may offend some people, but in my opinion (not that it matters), Arnold's book is good strictly for entertainment purposes. I am not saying he didn't look out of this world, or he wasn't a strong guy, or he wasn't dominant. Obviously, he was all of those things. But as far as training goes, in my opinion, there are much more effective ways.

Following a typical bodybuilding routine will usually result in much wasted time and a lot of soreness with zero rewards. Nobody condoned or suggested steroids in this thread, but the idea is that most bodybuilding programs are crap. They work when people take steroids, when average people take steroids with a shitty program, they look 'decent' when compared to your average person. When a very genetically gifted person with a proper diet takes steroids and uses a shitty routine, they look like a pro bodybuilder.

I am not saying ALL pro BB's have shitty routines, but from what I have seen, most look the way they do inspite of their training, not because of it.

That said, scrap the machine squats, and start from scratch, use the bar if you have to at first, and build yourself up. The 5x5, and programs centered around heavy squating and basic exercises are not sexy, pretty, slick, or lots of fun. This is why most people won't do them. They don't present themselves as having that magic exercise or form twist, or that 'secret' rep scheme. Results are earned through hard work on basic, proven movements.

Not trying to hijack your thread, man, but if you're new to training, nobody wants to see you waste valuable time.

 

[blut wump]

True but everyone needs to put some time in on the flyes, lateral raises, pullovers, press-downs and kickbacks even if just to have something to do when they only want a 'fun' workout in the gym. Just never make them the mainstay of your workout. Concentrate all your energies on compound movements and you'll grow as fast as you can eat to keep up.

That said, this workout is really not bad for someone starting. I also forgot to mention to be careful on the upright row. The movement is notorious for causing rotator cuff injuries. I've also gathered that this is not the routine as given. I'm not a fan of preacher curls. I think they work the brachialis more than the biceps.

 

[BOOEY]

No one is suggesting you take steriods. I'm glad you realize you do not need steroids for a good physique (anyone doubting that can take a look at needsize's pre-juice pics).

Anyway, to be perfectly honest, Arnold's programs SUCK. That's the bottom line. And this is coming from a volume advocate. His program involves high volume (which i'm fine with) AND high frequence. The two of those together spell disaster. For a whole host of reasons I do not feel like getting into because I'm busy as hell.

 

[danbo]

I altered the programme to suit me more, for example i added some exercises that will help fix my elbow injury.

Some people recommend one programme and then others say it is shit, what am i meant to do? Because of all these opposite views i don't know what programme to do. I have tried 2 programmes now and been told by some they are good and others that they are shit.

Is there such thing as a good weights programme?

p.s. I am not interested in doing an entirely power lifting programme, and i dont want to look like a pro boby builder [like arnold schwarzenegger does] (it looks horrible).

 

[BOOEY]

What are your goals, lifting experience, etc?

 

[danbo]

Strength, muscular integrity (so they won't get injured so easily) and athletic improvement (i do MMA [Mixed Martial Arts] and Brazilian Jiu-Jitsu). I also want to look better.

Also i want to get down to 8-10% BF [i'm at 16% now] and i want to go from 63kg [my current weight] to 70kg.

I've been lifting for about 6 months now.

My stats are:

Height: 170cm
Weights: 63kg
Body Fat: 16%
Training Frequency: 3 times a week

 

[BiggT]

Man, don't worry about a training program making you look like a pro bodybuilder, it's not gonna happen.

I understand what you mean about conflicting advice. It can be very confusing and frustrating. You need to educate yourself in this game. Read all you can. Don't just learn what you do, but learn why you do it. Understand the body and how it works, and understand YOUR body and how it works. You need to get to a point where you can see all types of information, good and bad, and form your own opinion on it based on the knowledge you've acquired.

The 5x5 thread here is priceless. What you need to focus on is progress. Center your profram around big lifts, and keep a journal. Aim for increases in weight each workout. If you are eating properly, increased weights will equal increased muscle. Muscle must be earned. Hard, progress-centered work on basic lifts will get you there. You're going to hear a lot about fancy routines and secret methods and ideal rep ranges. It is going to sound sexy as hell, lol. But, remember, big, basic lifts and make progress on them.

Also, some stats, goals, and experience would help.

 

[BiggT]

Strength, muscular integrity (so they won't get injured so easily) and athletic improvement (i do MMA [Mixed Martial Arts] and Brazilian Jiu-Jitsu). I also want to look better.

Also i want to get down to 8-10% BF [i'm at 16% now] and i want to go from 63kg [my current weight] to 70kg.

Ahhh....this helps. What kind of conditioning work do you do? Are you familiar with the Olympic Lifts?

 

[danbo]

What sort of stuff would i record in a journal?

 

[Jim Ouini]

Man, don't worry about a training program making you look like a pro bodybuilder, it's not gonna happen.

I understand what you mean about conflicting advice. It can be very confusing and frustrating. You need to educate yourself in this game. Read all you can. Don't just learn what you do, but learn why you do it. Understand the body and how it works, and understand YOUR body and how it works. You need to get to a point where you can see all types of information, good and bad, and form your own opinion on it based on the knowledge you've acquired.

The 5x5 thread here is priceless. What you need to focus on is progress. Center your profram around big lifts, and keep a journal. Aim for increases in weight each workout. If you are eating properly, increased weights will equal increased muscle. Muscle must be earned. Hard, progress-centered work on basic lifts will get you there. You're going to hear a lot about fancy rou tines and secret methods and ideal rep ranges. It is going to sound sexy as hell, lol. But, remember, big, basic lifts and make progress on them.

Also, some stats, goals, and experience would help.

Biggt you're like 14 for 14

 

[BiggT]

What sort of stuff would i record in a journal?

Your workouts, man. Record your workouts. Writw down every last rep of every set. Chart your progress. It fosters consistency and gets you thinking along the lines of progressive training. Write down how you felt that day at the workout too. You'll learn what works and what doesn't.

I'd also recommend a food journal too to keep track of your diet, at least at times. Again, use it to learn what works and what doesn't. When you want to get into top condition, you'll have a cheat sheet of what will get you there. Keep track of weight, bodyfat%, and how you feel in training.

 

[Guinness5.0]

I want to second biggt on the journal idea. Though I have yet to keep a food journal or a detailed paper journal for training, these items will soon be a mainstay of my repetoire. The online journal I kept here was a HUGE part of my success IMO not just because I was able to ask questions of those much wiser than I, but also b/c I was able to make sure I was progressing. Sad but true there were times I couldn't remember how much weight I had done the week before, or if I had done the weight for 5x5 or 1x5, etc. Plus my comments reminded me of things that seemed relevant at the time that I wouldn't have remembered had I not recorded them.

 

[blut wump]

I take an 'exercise' book into the gym with me even on fun visits. Write down everything which seems like you might want to remember it and definitely every set you do.

I think it's a shame you feel that the 5x5 isn't for you. Like Biggt says, it isn't going to turn you into a bodybuilder. Now you've mentioned MMA, I recall a post or two madcow exchanged with somone on that topic. Post 769 on the main thread.
http://www.elitefitness.com/forum/showpost.php?p=5068238&postcount=769

 

[danbo]

Ahhh....this helps. What kind of conditioning work do you do? Are you familiar with the Olympic Lifts?

I do lots of cardio, including shuttle runs, all out (to gas myself) circuit training, lots of running, and the BJJ [Brazilian Jiu-Jitsu] does quite a bit for my fitness too.