MUSCLE GROWTH

Ok Guys, (I am, of course, assuming guys will be the ones looking to gain muscle size) here is my first Post on Muscle building. Not much science here, just a Basic old school mass routine from one of the Greatest Bodybuilders of ALL TIME, the one, the only, ARNOLD SCHWARZENEGGER !!!!!.

Arnold called this routine the "Golden Six".

  This is a routine Arnold used in the early years of his training to put on mass. He also went back to it to start growing again if he hit a Plateau. He said that he made "Tremendous Gains" using this very plan, as well as hundreds of others he trained.

  Here are the simple rules of the plan;

1. Do these exercises 3 times a week, on alternating days, Mon, Wed, Fri, etc...thats right, 3 times not just once.

2. Do this routine for a minimum of three months, unless you hit a Plateau before that point.

3. Do 3-4 sets of each exercise, going to failure ONLY on the last set of each exercise. On the "Front Planks" below, do 3-4 sets of 30 second holds, no failure needed, just add 15 seconds to each set when they become easy. don't let you middle sag, be flat as a board.

4. Do 10-12 reps on all upper body exercises and 12-15 reps on all lower body exercises.

5. When you are able to do all of the sets and reps at the top of the rep range (10-12, top is 12 reps, etc), add 5 pounds to the upper body lifts or 10 pounds to lower body lifts on the NEXT workout and start over.

  Now for the Exercises. These are the exact exercises Arnold used, however, below them you will see my updated recommendations due to new findings in Core strength training as opposed to old Sit-ups that wreck your lower back.

1. Barbell Squats
2. Barbell Bench Press
3. Chins (palms facing you, hands shoulder width apart), or Lat Machine Pulldowns
4. Behind Neck Military Press
5. Barbell Curls
6. Bent-Knee Sit-ups

   And here are my recommended "tweaks" to this great routine.

1. Barbell Squats
2. Push Ups if you can't bench very much or are new to lifting.
3. Same as Above or one arm Dumbell rows.
4. Same as above
5. Barbell curls
6. Front Planks ( visit youtube if you are unsure of how to do this) I will try to post videos of proper techniques in the future).

 Well thats it ! Lift hard and eat Hearty and you shall grow......just not as big as the Austrian Oak !!!! Thanks !!!