Mr. Olympia Training Super Feature....

[JeSt3r]

well i did Bi's tri's and chest on boardins thread so i figured i'd just do them all on here...

Larry Scott - Biceps

Dumbell Preacher Curl
1 set - 6 full, 4 partial

Barbell Preacher Curl
1 set - 6 full, 4 partial

Ez bar Reverse Preacher Curl
1 set - 6 full, 4 partial

---------------------------------------------
Sergio Oliva - Triceps

Weighted Dip
5 set 8-12 rep

Cable Pressdown
5 set 8-12 rep

Reverse Grip Cable Pressdown
5 set 8-12 rep

Overhead Tricep Extension
5 set 8-12 rep

Reverse French Press (skull crusher)
5 set 8-12 rep
----------------------------------------------
Arnold - Chest

Bench Press
6 sets - 15,10,8,6,6,4

Incline Press
5 set - 10,8,6,6,4

Dumbbell Fly
5 set - 10,8,8,8,6

Parallel Bar dip
5 set - 15,10,8,8,8

Dumbell Pullover
3 set - 15

Dumbells used every third workout
--------------------------------------
Franco Columbu - Quads

Squat
7 set - 20,15,10,8,6,4,2

Leg Press
4 set - 50,25,15,8

Lunge (every other workout)
2-3 set 12-15 rep
-----------------------------------------
Chris Dickerson - Abs

Morning
Hanging Leg Raise
4 set - 25 rep

Bent Leg Crunch
4 set - 25 rep

Knee up
2 set - 50 rep

Afternoon
Hanging Leg Raise
4 set - 25 rep

Bent Leg Crunch
4 set - 25 rep

Knee up
2 set - 50 rep

Before Bed
Bent Leg Sit Ups
2set - 50 rep
------------------------------------
Samir Bannout - Calves

Seated Calf Raises (Toes in)
2 set 8-14 rep

Seated Calf Raises (Toes out)
2 set 8-14 rep

Seated Calf Raises (Toes straight)
2 set 8-14 rep

Standing Calf Raises (Toes in)
2 set 8-14 rep

Standing Calf Raises (Toes out)
2 set 8-14 rep

Standing Calf Raises (Toes Straight)
2 set 8-14 rep
--------------------------------------------------
Lee Haney - Back

Pulldown (front/wide grip)
4-5 set 8-10 rep

Pull Up (Every Other workout)
4 set 6-8 rep

One Arm Dumbbell Row
4 set 6-8 rep

Seated Cable row
4 set 8-10 rep

T-bar or Bent over barbell row
4 set 6-8 rep
---------------------------------------------
Ronnie Coleman - Shoulders
Primary Routine

Barbell overhead press
4 set 10-15rep

Lateral Raise
2 sets 8-25 rep

these are a giant set...done one after another no rest between

Alternating Front Dumbell Raise
3 set 10-15 rep

Reverse Pech Deck Fly
3 set 10-15rep

Bent Over Lateral Raise
4 set 10-15 reps

Upright Rows
4 set 10-15 rep

Alternate Routine

Overhead Dumbell Press
warmup - 1set 12-20 rep
4 set 10-15 rep

Lateral - Raise Machine
4 set 15 rep

Front Barbell Raise
4 set 10-15rep

Reverse pec deck fly
4 set 15 rep

Bent Over Row
4 set 10-15 rep
--------------------------------

thats it...yes i know these are high volume but hey...it could give you something to model your workouts after...i bet there are very few who could do Ronnies shoulder routine or arnolds chest routine but hey...try it and see what happens

 

[Paulo]

neato

 

[JeSt3r]

neato? thats all i get for typing all that shit? gimme a break mutha fooka

 

[InTraining]

Welcome to overtraining

 

[JeSt3r]

well...it wouldnt be overtraining if you were on the juice that these guys probally took...and its not over training to some as it would be to others....get your facts straight homie

 

[InTraining]

You are right..if you are juicing...this routine could bring great gains...

However if you are a natty I would say only 1% of natty lifters could handle this workload and actually grow and progress...but by all means...try it out...

 

[JeSt3r]

lol i never said i was going to follow this....and if i was gonna do this workout i would scale down the work number of sets probally 1/2...cuz im damn sure my body wouldnt beable to handle it...but i know WBeast could give some of that shit a good run for the money

 

[InTraining]

Actually...looking at it again...I think some of the routines could be handled by a natty..such as the legs one by Columbo...

 

[JeSt3r]

such as the legs one by Columbo...

it says in the mag, that following this routine he managed to squat 650lb squat for 5 reps

 

[super_rice]

i say some of it is magazine bullshit

but definately columbo was the man

 

[Destroyer1986*]

you mention in the calf work-out that he does toes in, toes out then toes straight whats the significance of this?

 

[bigdho]

they didnt take that much gear, not as much as your thinking. Its all about genetics. The adverage persons genes would not alow them to train with that much volume with or without juice. Steroids doesnt keep you from over training, yes you repair quicker but you also tear down more

 

[cwick0]

You are right..if you are juicing...this routine could bring great gains...

However if you are a natty I would say only 1% of natty lifters could handle this workload and actually grow and progress...but by all means...try it out...

Im natural and could do this workout to a "T" and probably grow. However, will i do their workout...absolutely not. Will i make notes of some of the exercises they do and some of their set/rep numbers? Absolutely!

 

[JeSt3r]

you mention in the calf work-out that he does toes in, toes out then toes straight whats the significance of this?

i read his artical...he says:

toes in - to better hit the outer head
toes out - better hit the inner head
toes straight - whole muscle

the truth to this i dont know but his calves are pretty big if you ask me

 

[InTraining]

Im natural and could do this workout to a "T" and probably grow. However, will i do their workout...absolutely not. Will i make notes of some of the exercises they do and some of their set/rep numbers? Absolutely!

Well you must be an exception You post on the T-mag forums right? I think I saw a chest workout of yours...some insanity involving 315x8 on inclines and 405x5 on decline?

 

[Slyder190]

LOL- Welocme to over-training

 

[AAP]

anyone who thinks the juice prevents overtraining is sadly mistaken. If anything, it makes zero difference. While you have a slight increase in recovery, that increase is negated by the fact that you are training heavier and harder. Thus needing MORE rest and recovery.

Actually, 20 sets for triceps sounds about right. I regularly bang out 18-22 sets for triceps and biceps together (I superset one set triceps exercise with one set of bicep exercise)

 

[Tom Treutlein]

You can't just say the posted routine will make anyone and everyone overtrain. It varies from person to person, and I'm sure if you worked up to that volume, you could use it to grow. After all, the body does adapt. It's just a matter of working up to that capacity.

 

[TheOak84]

i dont think id ever used arnolds chest routine for mass, ( i dont think he did either) im pretty sure that routine was for precontest. which explains why he looked so good. with such deep cuts.

 

[guldukat]

You can't just say the posted routine will make anyone and everyone overtrain. It varies from person to person, and I'm sure if you worked up to that volume, you could use it to grow. After all, the body does adapt. It's just a matter of working up to that capacity.

Well, yeah--within reason

Those workouts don't look terrible to me. If only the last set or two of an exercise was taken to failure, you'd have some pretty decent (if still maybe a bit long, for me) bodypart routines. Nothing magical by any means, but then again, we don't expect as much.

FWIW, Sergio's triceps workout is pure fantasy, though. Weider and his ilk kept printing the "Sergio does a ton of pumping sets" stuff and it was always a lie. Sergio himself sets the record straight in this interview:
http://www.iartonline.ca/articles/olivainterview.html


BDJ: The reason I brought that up is that previous issues of muscle magazines, and throughout various Weider encyclopedias and books, it suggested that you performed a much higher volume of training, up to 15-20 sets per muscle group.

SO: I definitely did not do that many sets, but don't forget I didn't have the [Nautilus] machines, which were much more intense -- requiring less volume in comparison to free weights. So I had to make up for the reduction in quality. It's politics, the Weider bullshit magazines.