old school methods?

[DeadliftsHitMySpot]

I have tried reviewing and comparing routines from the arnie era to the modern era and clearly they differ in so many ways, when considering arnold trained 6 days a week with each muscle group being hit 3 times with sunday rest days it made me think about training certain body parts more regular than I do, currently I train each group twice in an 8 day period. I have problems with arm growth, I weigh 222lbs and my arms are only 16 1/2 inches but they have been in and around there for a year now, I wanna hit 18inches and ill be happy, considering training triceps mon/wed/fri and biceps tue/thu/sat with sat off, it fits in with my other body parts as well, my arms recover so quickly but fade when training quite quickly as well. I can train biceps for 25mins and there gone but hours later feel like I've done nothing and its the same feeling with triceps.

 

[glubgawd]

I have tried reviewing and comparing routines from the arnie era to the modern era and clearly they differ in so many ways, when considering arnold trained 6 days a week with each muscle group being hit 3 times with sunday rest days it made me think about training certain body parts more regular than I do, currently I train each group twice in an 8 day period. I have problems with arm growth, I weigh 222lbs and my arms are only 16 1/2 inches but they have been in and around there for a year now, I wanna hit 18inches and ill be happy, considering training triceps mon/wed/fri and biceps tue/thu/sat with sat off, it fits in with my other body parts as well, my arms recover so quickly but fade when training quite quickly as well. I can train biceps for 25mins and there gone but hours later feel like I've done nothing and its the same feeling with triceps.

did Arnold tell you this himself? Or did you read that in Flex magazine?

I still don't understand where people come up with this stuff. As if Arnold would post his real routine online somewhere or give that kind of valuable info away to his competition in an interview. I'm actually pretty sure that routine came from one of the books he wrote around the 70's (his encyclopedia or something). Highly unlikely it was his real routine.

Also, Arnold was all over Reg Park's nuts like gold bond.....you should look up Park's routine (he actually DID release his real routine since he was trying to encourage more people to get into the sport - it was just getting started back then). It's not unrealistic to think Arnold would copy/modify the routine of his idol.....at least at the very beginning.

I'm willing to bet your problems with arm growth are because you already do too many bicep curls. Adding more isn't going to help. Kids blast their arms to death for some reason and wonder why they won't grow when you're doing like 10 sets of bi's.....do you realize how small of a muscle your biceps are? They don't need that much volume.

 

[DeadliftsHitMySpot]

did Arnold tell you this himself? Or did you read that in Flex magazine?

I still don't understand where people come up with this stuff. As if Arnold would post his real routine online somewhere or give that kind of valuable info away to his competition in an interview. I'm actually pretty sure that routine came from one of the books he wrote around the 70's (his encyclopedia or something). Highly unlikely it was his real routine.

Also, Arnold was all over Reg Park's nuts like gold bond.....you should look up Park's routine (he actually DID release his real routine since he was trying to encourage more people to get into the sport - it was just getting started back then). It's not unrealistic to think Arnold would copy/modify the routine of his idol.....at least at the very beginning.

I'm willing to bet your problems with arm growth are because you already do too many bicep curls. Adding more isn't going to help. Kids blast their arms to death for some reason and wonder why they won't grow when you're doing like 10 sets of bi's.....do you realize how small of a muscle your biceps are? They don't need that much volume.

Thank-you for the reply and your point about "releasing" or "not releasing" is fully understood thank-you and a bit dumb on my behalf to not even consider that.

However I never stated my workout so maybe a little more information again on my part would of be more helpful.

My routine changes every 6-8 weeks depending on how I feel in myself with the workout.

Lats/Biceps
Bent Over Rows - 4 Sets of 10
Wide Grip Pulldowns - 4 Sets of 10
Wide Grip Pulls - 4 Sets of 8 (or failure)
Preacher DB Curls - 3 Sets of 10
Incline DB Curls - 3 Sets of 10

Chest/Triceps
Flat DB or Barbell Press - 4 Sets of 10
Incline DB Press - 3 Sets of 10
Incline DB Flyes - 3 Sets of 10
Rope Pushdowns - 3 Sets of 10
Overhead Extensions - 3 Sets of 10
Tricep Dips - 3 Sets of 12

Legs
Barbell Squats - 4 Sets of 10
Leg Press - 4 Sets of 10
Hamstring Curls - 4 Sets of 10
Calf Raises - 4 Sets of 10

Shoulders
DB Press - 3 Sets of 10
Reverse Flyes - 3 Sets of 10
Upright Rows - 3 Sets of 10
Barbell Shrugs - 3 Sets of 10
DB Shrugs - 3 Sets of 10

I don't really see that am over working my arms considering am under 25 and cycling steroids and my diet is good. Its not my biceps its my triceps mainly that are lagging

 

[glubgawd]

I don't really see that am over working my arms considering am under 25 and cycling steroids and my diet is good. Its not my biceps its my triceps mainly that are lagging

Nope you're right. It doesn't look too bad. I just read the "workout biceps for 25 mins" comment and assumed (stupidly) that you were one of those 10 sets of biceps 3x a week kind of guys lol

 

[zedhed]

I will prolly take some heat for this but I tell you I would drop the Inclines and Preachers. I would put in place Chin Ups and do 10 sets of 3 reps. If you can do that at body weight then I would add weight.
I would do the same for the Rope Pushdowns and Overhead Extensions. I would keep the Dips and do the same 10 x 3 but with all the weight I could move.
Give it some thought and post back plz.
Good luck.

 

[DeadliftsHitMySpot]

I will prolly take some heat for this but I tell you I would drop the Inclines and Preachers. I would put in place Chin Ups and do 10 sets of 3 reps. If you can do that at body weight then I would add weight.
I would do the same for the Rope Pushdowns and Overhead Extensions. I would keep the Dips and do the same 10 x 3 but with all the weight I could move.
Give it some thought and post back plz.
Good luck.

Funny you say that I was reviewing my workout plan and thinking of changes I could make to it soon, pretty much the same with a few additions...

Back & Biceps (3 Sets of 10)
Wide Grip Pulls, Bent Over Rows, Lat Pulls, DB Rows, Close Chins (I do like a bicep isolation exercise tho)

Chest & Triceps (3 Sets of 10)
Flat DB Press, Incline DB Press, Flat Flies, Close Bench and Dips

 

[Briann]

Hi...
There is lot of difference between these two eras, we can't compared these eras...
Because there are lot of supplements to use these days and also many training equipment has been introduced...