Archive for the ‘Training’ Category

Arnold’s classic chest routine

Four Mr. Universe titles, seven Mr. Olympia titles, Conan, Terminator, Governor…does he really need an introduction? Arnold Schwarzenegger is the most famous bodybuilder of all time, an honor he’ll no doubt still hold a century from now. Partly this is because during his Olympia reign his two best bodyparts were biceps and pecs, and these are the two tank top showboats, the muscles that everyone associates with a bodybuilder’s physique. His chest in particular is widely considered the best ever. So let’s let Arnold describe how he built it with a classic quote and a classic routine from back in the day.


“I always like to start my chest routine with barbell bench presses. I’ll use the pyramid principle, starting with a lighter weight and going to a heavy weight for six reps. After that I’ll do barbell presses on an incline to hit the upper chest. These I like to do for 10 to 15 reps and get a good pump. After that I do dumbbell flyes on a flat bench to really stretch out my pecs and hit the inner part. And finally I’ll end my routine with dips, and I lean into these a lot. This also stretch out my pecs and get a lot of blood in there. Dips also focuses more on my lower pecs.”


Bench Presses 5 10-15
Incline barbell Presses 5 10-15
Dumbbell flyes 5 10-15
Weighted Dips 5 15

Methods to pass over muscle growth plateau

by MusclesProd

Each bodybuilder who trains hard will come to the point when his muscles are not growing and progress is stopped. Sure here are many reasons why this happens and we will discuss in this article reasons and solutions.  What to do to make your muscles grow again?

1. TAKE A REST. Take one or two weeks off of training. Your muscles need time to recover as now they are in state of numbness and more training will just make it worse for you. So take a rest, sleep, eat and drink juice and water. Enjoy this time.

2. TAKE GLUTAMINE AND OTHER AMINO-ACIDS. They will help you recover faster and you need them for your muscle growth. Vitamins are also mandatory.

3.ADD MORE SETS. However this may seem strange for you now, sometimes your muscles do not grow because you do not train them with enough intensity.

4. PLAY WITH REPS NUMBER. If you have trained for long time according to the same scheme your muscles get used to this training scheme and they will not grow. If you done 12 reps for squats for now, start doing 20 reps; if you were starting with squats,start with leg extensions in 4 sets for 20 reps.

5.INCREASE/DECREASE NUMBER OF TRAINING DAYS. If you are training 5 days per week this may be too hard for your body and muscles have no time to recover. And if you train only 3 days per week there is risk that some muscles are not trained enough and you can take advantage of 4 days split training system. Please understand me correct, there are different body types and each one is different and reacts different even to the same training system thus the time for full muscles recovery is different for each one. You must listen to your body, keep notes in your training journal and get to know it better and better.

Follow these simple advice and you will move to the next higher level.

Good luck!


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