So I've been on Arnold's beginner routine for 2 weeks now...here's my mini-review.

Discussion in 'Fitness & Nutrition' started by hootpie, Sep 3, 2006.

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  1. hootpie

    hootpie New Member

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    It's not that easy and it really kicks your ass. And because of that...I :love: it.

    The amount of volume and work you do per workout is pretty intense. I did the modified Bill Starr routine while cutting and I'm doing the Arnold routine now while bulking...that being said, I'm getting a lot more exhausted on Arnold's routine than when I was at a deficit on the Starr routine.

    I'm going to use this routine for 6 months or so and see where I'm at. I'm looking to add a lot of muscle mass and to have nice balance. BTW, here's the routine for those of you who don't know it:

    Everything is in this rep scheme, 1x15 (warmup), 1x10-12, 1x8-10, and 1x6 (power set) unless otherwise noted. The goal is to use a weight that makes you fail on the last rep or so of each set...not fun :rofl:

    Workout #1
    Bench Press
    Incline Press
    Pullovers
    Chin-ups (as many sets as you can until you hit 50)
    Bent-over rows

    Power Training:
    Deadlifts - 10, 6, and 4 reps all to failure

    Crunches 5x25



    Workout #2
    Barbell Clean and Press
    DB lateral raises

    Power Training:
    Heavy upright rows: 10-6-4 to failure
    Push presses: 6-4-2 to failure

    Standing BB curls
    Seated DB curls
    Close-grip presses
    Standing tri extension w/ BB
    Wrist curls
    Reverse wrist curls
    Reverse crunches 5x25



    Workout #3
    Squats
    Lunges
    Leg Curls
    Standing calf-raises 5x15

    Power training:
    SLDL's 10-6-4 to failure
    GM's 10-6-4 to failure

    Crunches 5x25

    You do each workout twice a week ie:
    Monday - #1
    Tues - #2
    Wed -#3
    Thurs - #1
    Fri - #2
    Sat - #3
    Sun - off

    Workout #2 is the hardest.
     
  2. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    I was on that for a bit as a noob, and I think (at least for me) there was defenitely overtraining. I didnt feel as bad after a 5x5, and saw much better gains in both size and strength.
     
  3. AaronOC

    AaronOC Guest

    no advanced routine, no care
     
  4. hootpie

    hootpie New Member

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    The advanced routine is so ridiculous :rofl:
     
  5. LancerV

    LancerV Something Happened OT Supporter

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    I wouldnt do heavy upright rowing
     
  6. Neo22

    Neo22 OT Supporter

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    so you are hitting each bodypart 4-6x a week with no recovery?
     
  7. hootpie

    hootpie New Member

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    How do you figure?
     
  8. Neo22

    Neo22 OT Supporter

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    Workout #1
    Bench Press
    Incline Press

    Workout #2
    Barbell Clean and Press
    DB lateral raises

    Power Training:
    Heavy upright rows: 10-6-4 to failure
    Push presses: 6-4-2 to failure

    If it works for you stick with it though.,
     
  9. knucks

    knucks Active Member

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    someone post the advanced routine?
     
  10. hootpie

    hootpie New Member

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    That = chest 2x a week, shoulders 2x a week. I don't see a problem :dunno:
     
  11. gubment cheese

    gubment cheese New Member

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    you are indirectly hitting the shoulders pretty heavy on day one. day two you hit shoulders directly - no recovery day?

    even so, I think I want to try this routine for a few months, but the rep scheme you listed is a little confusing...
     
  12. Neo22

    Neo22 OT Supporter

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    Monday - #1
    Tues - #2
    Wed -#3
    Thurs - #1
    Fri - #2

    MONDAY, Tuesday, thursday, friday = 4 times You get shoulder work when hitting chest.
     
  13. hootpie

    hootpie New Member

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    That's true, but it hasn't been a problem so far. I was confused by this:

    Hitting shoulders 4x a week is much different than hitting each bodypart 4-6x a week. If I were doing the latter, I don't think I'd make it through a week.
     
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