Hey! Earlier on I mentioned that i was training 6 days a week, following a programme that of Arnold, but was told that is over training esp since I was not juiced up as much as Arnold himself. I changed my plan to five days a week, one hour a day, one body part a week and is wondering is this enough to make better gains compared to the programme i was previously on. I am currently not on gear and seeking natural alternatives until i feel i must resort to gear. I train my abs- lower and upper every other day seprately with sets of 5 x 25.

Mondays: Chest
I power train on bench press and incline press followed by bent arm flies with dumbells- 20,10,8,6,4 for these exercises,
5 x 15 pull overs with dumbell,
Abs

Tuesdays: Legs
Squat- 15,10,10,6,4
Leg ext 5 x 15
Leg curl 5 x 15
Calf raise 5 x 15
donkey raise 5 x 15
and abductors and adductors 5 x 15

Wednesdays: Back
Good mornings- 10,6,4
bent over rows 10,6,4
Wide grip pull downs- 5 x 15
T bar rows 10,6,4

Thursdays: Shoulders
Military Press 5 x 12
Barbell shrugs 10,6,4
Lateral Raises 5 x 8
Shoulder Raise 10,6,4

Fridays: Arms
Wrist curl 5 x 15
Reverse wrist curl 5 x 15

Incline dumbell curls 5 x 10
alternate dumbell curls 5 x 10
standing concentration curl 5 x 10
Preacher curl 5 x 10

Triceps ext 5 x 12
Triceps reverse ext 5 x 12
Triceps over head ext 5 x 12

This is pretty much my programme i do, what do you think, i find myself better rested with this programe and less over trained but i worry it means im not training as intensively if i dont hurt as much as before on the arnold 6 day a week programme! Any criticism or adjustments or anything I would greatly appreciate! I just want to build and get big so I'll pretty much do any programe thats best! once again thanks for your time!

Hi MaxSuper,

In order to know the efficiency of any training programme (TP) we have to consider:
- what are the gains you have due to your TP
- how do you feel in general (headaches, insomnia, being always tired, etc.)
- how often do you get traumas or different little injuries

Let's look deep inside into your TP:
1. 5 sets for almost all exercises is TOO much
2. too many ex-ses and sets for biceps
3. I think with 4 days you would have better results

My recommendations:
1. Do 5 sets only for the first exercise (which should be basic)
2. For biceps do 3 exercises
3. Go on with 4 days training programme for 2 months and register your results.
4. For calves keep current TP (if it is needed go on with 2 times per week training for them)

At the moment it is enough, if there will appear some questions just ask

Have you changed your work out routine?
Have you noticed some changes?

HI!
1. I cut down all my exercises to at least 4 sets instead of the 5(except for chest exercises and biceps) --this proved to be effective as it meant i weren't over-training the body and spending too much time in the gym.
2. The arms training I'm finding difficult because Im not sure which 3 exercises is best, I tend to respond to isolation exercises best, like one handed curls or preacher curls but I am not sure if this is the best plan to follow since I want my arms to grow rather than just be small and defined.
3. I changed my diet since it makes a huge difference, I really only find time to eat 4 times a day, this is pretty good in which I load myself with quality carbs and protein in the morning (after training) and afternoon, then I will have just a pure protein meal like fish or a mrp, then for dinner Ill a protein and salad meal. Depending on how intense my training was, I will eat a few more times.
4. My calves are not responding to once a week training so I do a 2 day split routine for that, but would it be best to do donkey raises, standing raises and seated raises on seperate days twice a week or altogether twice a week?
5.Am I doing enough chest exercises to pecs exercices? My chest is huge and is heading to outproportion my pecs.

I find myself with a lot of energy now following this programme compared to my 6 day a week programme, is that a good sign? because sometimes I wonder if I should take to the gym again on the same day to work at something else

Many thanks

You should consider exercises which are best "understood" by your body. It is not a problem if your body responses good only to isolation exercises. Just do them pump up your muscles. Then after a month or two, change exercises, order, sets, etc.
One of the most important things is to fell your muscles, to feel how blood goes there.
In one of his articles Arnold S. says that one hand standing concentration curls is one of the best and his favorite exercise.

Week 1 - light
Day 1
Donkey raises, standing raises (15-30 reps)
Day 2
Seated raises,Donkey raises (15-30 reps)

Week 2 - heavy
Day 1
Donkey raises, standing raises (6-8 reps)
Day 2
Seated raises,Donkey raises (6-8 reps)

Then repeat the scheme.

If your upper part of the chest is underdeveloped then start your chest training with inclined bench press, then normal bench press followed by arm inclined flies with dumbells.

Do your maximum during your training session and do not think that if you will take to the gym 6 times you will be bigger. In BodyBuilding more not always means better!

Good luck!

In relation to this programme when would it be ideal to have some cardio sessions? and how long for to reduce risk of muscle loss? thanks

The best time is the morning on empty stomach for 30 minutes.

Hi!
I've been getting a clash of opinions about when it is best to train abs and obliques. What training methods do you think is best to get solid abs and have a good cut waist line to increase that 'V Shape' look?

Some people tell me to train my whole abs and obliques on the same day, some say do abs on differnt days as the obliques

thankyou in advance

I think too much theory on this subject can confuse you.
If you see that you have no energy to train whole abs and obliques on the same day just do it in different days. Next time change the tactics.

I prefer to make supersets on abs and I always change methodics here. Some time I just train abs at my home in the morning on empty stomach, it helps me feel better my abs.

My favorite exercise is Hanging Leg-Hip Raise. It works very good for lower part of abs.

I think some cardio will do the trick as well to shed the layer of fat over the abs :]
In your opinion how often should I train the abs and obliques every week and what kind of reps and sets should I do?
Would you be able to tell me some good exercises to train these muscle groups?
thanks a lot!