Arnolds Basic Training Program

Encyclopedia of Bodybuilding

1. cHApTER 3
TheBasicTraining
Program
THEFIRSTTASKfacingthebeginningbodybuilderistobuildupasolid
foundationofmusclemass-genuinemuscularweight,notbulkyfat.
Later,youwilltrytoshapethismuscleintoabalanced,qualityphysique.
Youdothisbybasic,hardtrainingusingheavyweights-grindingit
outweekafterweekuntilyour
bodybeginstorespond.AndwhatImean
bybasictrainingisnotjustafewexerciseslikeBenchPresses,Bent-Over
Rows,andSquats,but30or40exercisesalldesignedtostimulateandde-
velopthemajormusclegroupsofthebody.
Attheendofthisperiodwhatyouwantissize,therawmaterialofa
greatphysique.Inmyowncase,orinthecaseofotherbodybuilderslike
DaveDraperorLeeHaney,wehadprettymuchachievedthisinourearly
twenties.Iwashuge,240pounds,butunfinished-likeanenormous,gan-
glingpuppywhohasnotyetgrownuptomatchthesizeofhisfeet.Al-
thoughIhadwonmajorchampionships,Iwaslikeanuncutdiamond.But
IhadplentyofmassandatthatpointIsetouttocreatethekindoffin-
ished,polishedlookIneededtobecomethebestIcouldbe.
Thisinitialperiodmaylasttwo,three,orevenaslongasfiveyears.
Thelengthoftheprocessdependsonanumberoffactorssuchasgenet-
ics,bodytype,andhowmuchenergyandmotivationyouareabletoput
intoyourtraining.Whetherabodybuilderdevelopsfasterorslowerisno
particularguaranteeofultimatequality.Whatcountsishowfaryouare
abletogo,nothowfast.DorianYates,forexample,whoisincrediblymas-
sive,didn'tevenbeginseriousbodybuildinguntilhislateteensandearly
twenties.Sonomatterwhenyoustart,howoldyouare,orwhatkindof

2. 174
Meatnineteenwithfour
year'straining
bodytypeyouhave,theprocessisthesame-heavy,consistent,dedicated
trainingoveranextendedperiodoftime.
SPLITSYSTEM TRAINING
SplitSystemTraininginvolvesdividingupyourtrainingsothatyouwork
onlysomeofyourmusclesineachsession,notthewholebodyallat
onetime.

3. 175
IntheearlydayswhenchampionslikeJohnGrimekandClancyRoss
reigned,bodybuildersusuallyattemptedtotraintheentIrebodythree
timesaweek.Theycouldtraintheentirebodyinoneexer~isesessionbe-
causetheyusuallyperformedonly3or4setsperbodypart.Butasbody-
buildingevolveditbecameevidentthatmoreprecisetrainingwasneeded
tototallyshapeanddevelopthebody.Differentkindsofexerciseswere
requiredsothatthemusclescouldbeworkedfromavarietyofangles,and
moresetsofeachexercisewerenecessarytostimulatethemaximum
amountofmusclefiber.Butthismeantthatitwasnolongerpossibleto
traintheentirebodyinoneworkout.Toomucheffortwasinvolved,sothe
SplitSystemoftrainingwasdeveloped.
ThesimplesttypeofSplitSystemTrainingisjusttodividethebody
intotwoparts:upper-bodymusclesandlower-bodymuscles.Tohiteach
ofthemusclesevenharder,youcanfurtherdividethemusclessothatyou
takethreetrainingsessionstoworktheentirebody-anexampleofthis
beingtrainingallthe"pushing"musclesinonesession(chest,shoulders,
triceps),the"pulling"musclesthenext(back,biceps),andthelegsinthe
third.Andvariousbodybuildersovertheyearshavedevelopedvariations
oftheSplitSystemthattheyfeltbestsuitedtheirindividualneeds.
Intheexerciseprogramsthatfollow,Iwillgiveyouspecificrecom-
mendationsforhowtobestdoSplitSystemTraining.
THEBASICMUSCLE GROUPS
Thehumanbodyhasmorethansixhundredseparatemuscles,butin
learningthefundamentalsofbodybuildingweneedconcernourselves
withonlyafewofthese.
Usuallybodybuildersdividethebodyupintothefollowingbasiccat-
egoriesormusclegroups:
.back
.shoulders
.chest
.forearms
.thighsandglutes
.waist
.calves.arms
Buttoreallysculptanddevelopeachimportantareaofthebody,you
needtosubdividethemusclegroupsevenfurther:
.back-boththewidthandlengthofthelatissimusdorsi(thelats),
backthickness,middlebackmuscularity,developmentofthespinal
erectorsofthelowerback
.shoulders-sizeandfullness,developmentofeachofthethree
headsofthedeltoids(front,rear,andside),thetrapezius
.chest-upperandlowerpectorals,middlechestthickness,fullness
DaveDraperatnineteen

4. 176
oftheribcage,detailmusclesatthesideofthetorso,theserratus
andintercostals
.biceps-upperandlowerbiceps,overalllength,thickness
.triceps-developmentofallthreetricepsheads,detailandsepara-
tion,massandthickness
.forearms-extensorandcontractordevelopment,brachialistie-in
totheelbow
.quadriceps,andglutes-developmentofallfourquadricepsheads,
separationofthequadmuscles,sweepoftheouterthigh,thead-
ductorsoftheinnerthigh
.hamstrings-fullnessandsweepofthelegbiceps,separationbe-
tweenthehamstringsandthequads
.abdominals-upperandlowerabs,externalobliquesatthesideof
thewaist
.calves-theuppercalfmuscle(gastrocnemius)andtheunderlying
calfmuscle(soleus)
Therearemanyexercisesforeachindividualmuscle.Asyougofrom
basictoadvancedtraining,you'llfindthattheprogramsIrecommendbe-
gintoincludemoreandmorespecificmovementsforeachoftheimpor-
tantmusclesubdivisions.
ORGANIZING YOUR TRAINING
FortheBasicTrainingProgram,Irecommendthefollowingsplit:
Level1:eachbodypart2timesaweek-usinga3-daysplit(taking3
daystotraintheentirebody)
LevelII:eachbodypart3timesaweek-usinga2-daysplit(taking2
daystotraintheentirebody)
Abdominals:everyworkout,bothlevels
Ialwayslikedtotrain6daysaweek,takingSundayoffasarestday.
Thismadeiteasyformetokeeptrackofmyworkouts-Monday,acer-
taingroupofbodyparts;Tuesday,adifferentgroup,etc.Ifyou'reonadif-
ferentscheduleyoucandoeachofyourworkoutsonwhateverdaysthey
fall-justthinkofitasWorkout#1insteadofMonday,Workout#2instead
ofTuesday,andsoonthroughyourentiretrainingprogram.
RESTANDRECUPERATION
Whenyouplanaworkoutprogram,youhavetobesuretoincluderest
days.Remember,whenyoutrainintenselyyouhavetogetenoughrestto

5. 177
Serratusanterior
Rectusabdominis
Pectineus
Tensorfasciaelatae
Adductorlongus
Sartorius-
Adductormagnus
Gracilis
Tibialisanterior
FrontView
Pectoralismajor
Clavicularportion(upper)
.Sternalportion(lower)
Externalobliques
Quadriceps
Rectusfemoris(middlehead)
Vastuslateralis(outerhead)
Vastusmedialis(innerhead)

6. 178
BackView
Bicepsbrachii
Brachialis
Tricepsbrachii
Erectorspinae
Anteriordeltoid
(fronthead)
Medialdeltoid
(middlehead)
Posteriordeltoid
(rearhead)
Gluteals
Teresmajor
Irifraspinatus
Rhomboid
Latissimusdorsi("lats")
Iliotibialtract
Hamstrings
Bicepsfemoris
.Semimembranosus
Semitendinosus
Calves
Gastrocnemius(outerhead)
Gastrocnemius(innerhead)
Soleus

7. 179
allowthebodytorecuperateandbuildbothstrengthandmass.This
meansgettingplentyofsleep(8hoursisbest).Italsomeansyouneedto
payattentiontopriorities.Ifbuildingmaximummuscleisyourgoal,you
willneedtobecarefulnottoexhaustyourselfdoingtoomanyothersports
orphysicalactivities-justasyouwouldhavetobecarefultosaveonareg-
ularbasisifyouwantedtoputmoneyasidetobuyahouseoracar.
Youalsoneedtorestonyouroffdays.Thisdoesn'tmeanyoucan'ten-
gageinanyphysicalactivitiesonthatday-youdon'thavetostayinbed
oranything-butifyouarerunningmarathonsorinvolvedinHawaiian
canoeracingonSundayyouareprobablynotgoingtohavemuchenergy
whenyougobacktothegymandworkoutonMonday.
WHEN TOTRAIN
Mybestworkoutswerealwaysinthemorning,whenIwasrestedand
fresh.Somebodybuildersprefertotrainlaterintheday,butthemajority
ofthecompetitorsI'vebeenaroundalsolikedtotrainfirstthingintheday.
Tothisday,BillPearlgetshisworkoutinat5A.M.andthenhastherestof
thedaytopursuehisotherinterests.Ifyouworkregularhoursatajob,
thismeansgettingupveryearlytogetyourtrainingin.WhenFrancoand
Igottothegymat7A.M.wewouldfrequentlyseelawyers,accountants,
teachers,andotherswithafullworkschedulejustfinishingtheirtraining
andhittingtheshowersbeforegoingtotheirjobs.Thisshowedalotof
dedicationontheirpart,butit'sthiskindofdedicationthatyieldsthebest
results.
Ifyouabsolutelyhavetotrainintheevening,orifthat'syourpersonal
preference,ofcourseyoucangetresultswiththatscheduleaswell.Just
askyourselfwhetheryouthinkyouareachievingthemaximumpossible
fromyourworkoutsthiswayandwhetheryouaretraininglatebecauseit's
bestforyouorbecauseyoudon'thavethemotivationtogetupasearlyas
necessaryforregularmorningworkouts.

8. 180
LevelIExerciseProgram
WORKOUT#1
MondayandThursday
CHEST
BenchPress
InclinePress
Pullovers
BACK
Chin-Ups(doasmanyasyoucanatatimeuntilyoureachatotalof50reps)
Bent-OverRows
PowerTraining
Deadlifts,3setsof10,6,4repstofailure
ABDOMINALS
Crunches,5setsof25reps
WORKOUT
#2
TuesdayandFriday
SHOULDERS
BarbellCleanandPress
DumbbellLateralRaises
PowerTraining
HeavyUprightRows,3setsof10,6,4repstofailure
PushPresses,3setsof6,4,2repstofailure
LEVEL IBASICTRAINING
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
#1 #2 #3 #1 #2 #3
MON TUE WED THUR FRI SAT
Chest Shoulders
Thighs
Chest Shoulders
Thighs
Back Upperarms
Calves Back
Upperarms
Calves
Forearms Lowerback Forearms Lowerback
Abdominalseveryday

9. 181
UPPERARMS
StandingBarbellCurls
SeatedDumbbellCurls
Close-GripPress
StandingTricepsExtensionswithBarbell
FOREARMS
WristCurls
ReverseWristCurls
ABDOMINALS
ReverseCrunches,5setsof25reps
WORKOUT
#3
WednesdayandSaturday
THIGHS
Squats
Lunges
LegCurls
CALVES
StandingCalfRaises,5setsof15repseach
LOWER BACK
PowerTraining
Straight-LegDeadlifts,3setsof10,6,4repstofailure
GoodMornings,3setsof10,6,4repstofailure
Note:Althoughthesepowermovementsworkthelowerbackdirectly,theyalso
involvethetrapeziusandthelegbiceps,andhelptodevelopoverallstrength.
ABDOMINALS
Crunches,5setsof25reps

10. 182
LevelIIExerciseProgram
WORKOUT#1
MondayIWednesdayIFriday
CHEST
BenchPress
InclinePress
Pullovers
BACK
Chin-Ups(doasmanyasyoucanatatimeuntilyoureachatotalof50reps)
Bent-OverRows
PowerTraining
Deadlifts,3setsof10,6,4repstofailure
THIGHS
Squats
Lunges
LegCurls
CALVES
StandingCalfRaises,5setsof15repseach
ABDOMINALS
Crunches,5setsof25reps
LEVELIIBASICTRAINING
WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT WORKOUT
#1 #2 #1 #2 #1 #2
MON TUE WED THUR FRI SAT
Chest Shoulders Chest Shoulders Chest Shoulders
Back LowerbackBack Lowerback Back Lowerback
Thighs UpperarmsThighs Upperarms Thighs Upperarms
Calves Forearms Calves Forearms Calves Forearms
Abdominalseveryday

11. 183
WORKOUT
#2
Tuesday/Thursday/Saturday
SHOULDERS
BarbellCleanandPress
DumbbellLateralRaises
PowerTraining
HeavyUprightRows,3setsof10,6,4repstofailure
PushPresses,3setsof6,4,2repstofailure
LOWER BACK
PowerTraining
Straight-LegDeadlifts,3setsof10,6,4repstofailure
GoodMornings,3setsof10,6,4repstofailure
Note:Althoughthesepowermovementsworkthelowerbackdirectly,theyalso
involvethetrapeziusandthelegbiceps,andhelptodevelopoverallstrength.
UPPERARMS
StandingBarbellCurls
SeatedDumbbellCurls
Close-GripPress
StandingTricepsExtensionswithBarbell
FOREARMS
WristCurls
ReverseWristCurls
ABDOMINALS
ReverseCrunches,5setsof25reps
.J

12. Asix-packextraordinare.Abslikea
bronzestatueandwell-developed,
clearlydefinedintercostalmuscles.
(ShawnRay)
Untiltheemergenceof
modernbodybuilders,
thiskindofmuscular
detailwasneverseen
outsideofananatomy
chart:thepoweiful
forearms;full,striated
triceps;anincredible
bicepspeak;allthree
headsofthedeltoid;the
trapeziusmusclesbelow
theneck;thewideand
poweifullatissimusdorsi
musclesatthesideofthe
back;thespinalerectors.
(RonnieColeman)
Theoverallshapeandproportionofa
bodybuildingphysiqueisextremely
important,butthewholeisalsothe
sumofitsparts.Buildingacomplete
physiquemeansdevelopingeachand
everydetailofeveryoneofthemajor
bodyparts.
Thequalityofabodybuildingphysiqueisin
thedetails:thedeltoids,triceps,bothheads
ofthebiceps,upperandlowerpees,
abdominals,andallthesmallermusclesat
thesideofthetorsoaretotallydeveloped.
(RonnieColeman)

13. Atopcompetitionphysique
needsdetailed"tie-ins"
betweenthemusclesand
musclegroups.Musclesdon't
justsitnexttoeachotherbut
aretiedtogetherand
interconnected.Noticethe
well-definedsplitbetween
upperandlowerpectorals.
(RonnieColeman)
Theupperandlowerlegsneedtobalanceeach
other.Inthiscase,thepoweryuldevelopmentand
sweepofthequadricepsandadductorswouldmake
lessofanimpressionifthecalfmusclesbelowthem
weren'talsosohugeanddetailed.
(NasserElSonbaty)
Intheearlydaysofbodybuilding,competitors
wereconcernedaboutbuildingmusclesizeand
shape.Today,inadditiontohavingmass,
championsneeddetailthatmakestheirmuscles
looklikeaRandMcNallyroadatlas.
(DorianYates)

14. 186
Ideally,thesizeofyour
calvesshouldbeaboutthe
sameasyourupperarm~.
(DorianYates)
Anexampleofaterrificbicepspeak.
Noticehowthedevelopmentofthearm
ismadethatmuchmoreimpressiveby
theoverallmuscularityoftherestofthe
upperbody.(ErnieTaylor)