Fitness Training Information
5/26/2007 I'm making this page to help me train. I've had a number of setbacks in my life, including sciatica, partially torn Anterior Cruciate Ligament(ACL), and most recently a strained shoulder girdle. I watched Arnold Schwarzenegger's breakthrough movie "Conan the Barbarian" last night and was inspired. Weightlifters are strong, in fact Arnold broke a record for some stone lift when he was still in Austria.
So here are some links that I found that are very helpful:
ExRx Excerise and Muscle Directory
Arnold's workout copied from Muscle Mag 1991
AskMen's Page on Arnold's Diet
I've found that many of my favorite sites become discontinued, the information becoming forever lost in the binary ether. So from now on, I'll try and COPY as much info as I can so you and I both can find it forevermore. Forget the wayback archive, come here to www.charliebader.com
For those who have a hard time gaining weight, he advises that they should:
Eat 5-6 smaller meals a day
Eat carbs half an hour after exercising
Rest at least 3 days a week
Sleep 8 or more hours a day
Eat 30 to 50 grams of protein with each meal every 3 hours
Not avoid unsaturated fats because they raise hormone levels
Eat between 60 and 100 grams of carbs per day
Eat no more than 3 eggs a day
Substitute beef and pork with chicken and fish
Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead
Use supplements and protein shakes to get the required daily amount of protein
The following is a sample exercise routine he frequently used, as featured in Muscle Mag -- October 1991:
Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlifts - 6 sets, 15 reps
Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps
Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure
Abs:
Nonstop instinct training for 30 minutes
Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps
Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-delt lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Calves and Forearms:
Same as Monday, Wednesday and Friday
Abs:
Same as Monday, Wednesday and Friday.
The following exercise routine and principles made Arnold Schwarzenegger who he is today, but one should not simply mimic him. As stated above, he doesn't believe that working out is a "one-size-fits-all" routine.
Take what you think will work best for you and adapt it to your own bodybuilding philosophy. That's how he got to where he is, by working out intensively and intelligently.
Resources:
http://www.fortunecity.com/bennyhills/leary/490/bodybuil.htm
http://www.geocities.com/HotSprings/Spa/1779/NoExcuses.html