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Het echte arnold schwarzenegger beginnersprogramma

Longdon

Longdon

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19 nov 2008
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Dit is het programma waarmee het bij arnold allemaal begonnen is.
Persoonlijk vind ik dat het wat te vergelijken is met rippetoe's.

Training like Arnold Schwarzenegger

If you're a beginner and you want to train like Arnold Schwarzenegger, then you have to train like Arnold Schwarzenegger trained as a beginner. When Arnold first began training he trained 3 days a week, so you'll train three days a week. When Arnold first began training he followed a Reg Parks routine, so you'll follow a Reg Parks routine. When Arnold first began training, he focused on the big heavy compound lifts, so you'll focus on the big heavy compound lifts. This is how Arnold got his start on the road to being the best that there ever was and it's my hope that this could be your start as well. Let's take a look at some of the programs advocated by Reg Parks, all of which Arnie would have used at some point. Try to imagine Arnold at 15, 16 and 17 doing the exact same things that you'll be doing. Try to recreate for yourself some of the same excitement, determination and raw power that Arnie did, and ultimately, success.

Reg Park and 5x5

The 5x5 model was Reg Park's choice du jour for packing on slabs of muscle and producing hundreds of pounds of strength. This is also the model that Arnie came to know and love during his formative years. But this isn't Bill Starr's 5x5, this is Reg Park's 5x5 and it's a little different. The first two sets of five are actually used as warm-up sets. So let's say we're going to work our way up to a 150 lb bench, the first set of five would be about 60% or 90 lbs, and the second set of five would be about 80% or 120lbs. After that you would get down to the grit, what Reg liked to call Stabilizer Sets; 3 sets of 5 at 150lbs. So it would end up looking like:

5x90 (Warm-up @ 60%)
5x120 (Warm-up @ 80%)
5x150 (3 stabilizer sets)
5x150
5x150

When you can get all your reps of 5 at 150 lbs, you add 5 lbs. So next time your bench it would be:

5x95
5x125
5x155
5x155
5x155

Reg liked to use about 3-5 minutes to rest in between sets.

One more thing: When you're first starting any 5x5 program you never want to start with your max. Typically you start 30-45 lbs below what you think you can do and work your way back up. Starting anywhere near your maximum capacity is a good way to stall out, so give yourself a running start. If that means starting with an empty barbell, well, just consider that Arnold and Reg both started at the same place you will.

Onto the programs...

----------------------

The Reg Park Beginner Routine

Here is a workout that he and Arnold used with great success (provided by Kaya Park, Reg's grandson)

Workout A

Back Squats 5x5
Chin-Ups or Pull-Ups 5x5
Dips or Bench Press 5x5
Wrist Work 2x10
Calves 2x15-20

Workout B

Front Squats 5x5
Rows 5x5
Standing Press 5x5
Deadlifts 3x5 (2 warm-up sets and 1 "stabilizer set")
Wrist Work 2x10
Calves 2x15-20

Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, etc

link naar orgineel artikel voor diegenen die er zich meer in wensen te verdiepen.
http://forum.bodybuilding.com/showthread.php?t=112649251
Klik om meer te lezen...
 
Weinig chest, veel Wrist Work en calves.
 
JvR90 was me voor...
 
Mss gebruik ik deze wel in de cut hoho.
 
Lijkt zeer hard op Rippetoe's starting strength. Gewoon hetzelfde systeem dus.
Leuk om eens te quoten als één of andere keyboard warrior claimt dat je met rippetoes geen massa kweekt, en dat je een split moet doen, als echte bodybuilders.
 
Waar blijven de opmerkingen over gebrek aan borst en biceps oefeningen?:p
 
Check de eerste 2 reply's.
 
Terror Hennep zei:
In zijn begin jaren.
Geinig is dat eigenlijk. Niemand durft wat over Arnold te zeggen, maar zodra je Jay Cutler's schema ziet is het eerste wat je hoort: 'Als je niet kuurt gaat dit overtraining worden'.
Klik om te vergroten...
Klik om te verkleinen...

Voor Arnold zijn latere schema's geldt net hetzelfde. Dit is het eerste 'arnold'-schema dat ik zie dat niet compleet over the top is.
 
Vind het maar een k*t schema. Denk dat het voor mij persoonlijk niet zou werken
 
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