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Arnold Schwarzenegger-Bodybuilding Encyclopedia-

Arnold Schwarzenegger-Bodybuilding Encyclopedia-

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Published by m_armouti
Arnold Schwarzenegger-Bodybuilding Encyclopedia-
Arnold Schwarzenegger-Bodybuilding Encyclopedia-

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Published by: m_armouti on Jan 16, 2013
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08/22/2014

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c
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A
pTER3
TheBasicTrainingProgram
THE
FIRSTTASKfacingthebeginningbodybuilderistobuildupasolidfoundationofmusclemass-genuinemuscularweight,notbulkyfat.Later,youwilltrytoshapethismuscleintoabalanced,qualityphysique.Youdothisbybasic,hardtrainingusingheavyweights-grindingitoutweekafterweekuntilyour
body
beginstorespond.AndwhatImeanbybasictrainingisnotjustafewexerciseslikeBenchPresses,Bent-OverRows,andSquats,but30or40exercisesalldesignedtostimulateandde-velopthemajormusclegroupsofthebody.Attheendofthisperiodwhatyouwantissize,therawmaterialofagreatphysique.
In
myowncase,orinthecaseofotherbodybuilderslikeDaveDraperorLeeHaney,wehadprettymuchachievedthisinourearlytwenties.Iwashuge,240pounds,butunfinished-likeanenormous,gan-glingpuppywhohasnotyetgrownuptomatchthesizeofhisfeet.Al-thoughIhadwonmajorchampionships,Iwaslikeanuncutdiamond.ButIhadplentyofmassandatthatpointIsetouttocreatethekindoffin-ished,polishedlookIneededtobecomethebestIcouldbe.Thisinitialperiodmaylasttwo,three,orevenaslongasfiveyears.Thelengthoftheprocessdependsonanumberoffactorssuchasgenet-ics,bodytype,andhowmuchenergyandmotivationyouareabletoputintoyourtraining.Whetherabodybuilderdevelopsfasterorslowerisnoparticularguaranteeofultimatequality.Whatcountsishowfaryouareabletogo,nothowfast.DorianYates,forexample,whoisincrediblymas-sive,didn'tevenbeginseriousbodybuildinguntilhislateteensandearlytwenties.Sonomatterwhenyoustart,howoldyouare,orwhatkind
of
 
174
Meatnineteenwithfouryear'straining
bodytypeyouhave,theprocessisthesame-heavy,consistent,dedicatedtrainingoveranextendedperiodoftime.
SPLITSYSTEMTRAINING
SplitSystemTraininginvolvesdividingupyourtrainingsothatyouworkonlysomeofyourmusclesineachsession,notthewholebodyallatonetime.
 
175
IntheearlydayswhenchampionslikeJohnGrimekandClancyRossreigned,bodybuildersusuallyattemptedtotraintheentIrebodythreetimesaweek.Theycouldtraintheentirebodyinoneexer~isesessionbe-causetheyusuallyperformedonly3or4setsperbodypart.Butasbody-buildingevolveditbecameevidentthatmoreprecisetrainingwasneededtototallyshapeanddevelopthebody.Differentkindsofexerciseswererequiredsothatthemusclescouldbeworkedfromavarietyofangles,andmoresetsofeachexercisewerenecessarytostimulatethemaximumamountofmusclefiber.Butthismeantthatitwasnolongerpossibletotraintheentirebodyinoneworkout.Toomucheffortwasinvolved,sotheSplitSystemoftrainingwasdeveloped.ThesimplesttypeofSplitSystemTrainingisjusttodividethebodyintotwoparts:upper-bodymusclesandlower-bodymuscles.Tohiteachofthemusclesevenharder,youcanfurtherdividethemusclessothatyoutakethreetrainingsessionstoworktheentirebody-anexampleofthisbeingtrainingallthe"pushing"musclesinonesession(chest,shoulders,triceps),the"pulling"musclesthenext(back,biceps),andthelegsinthethird.AndvariousbodybuildersovertheyearshavedevelopedvariationsoftheSplitSystemthattheyfeltbestsuitedtheirindividualneeds.Intheexerciseprogramsthatfollow,Iwillgiveyouspecificrecom-mendationsforhowtobestdoSplitSystemTraining.
THEBASICMUSCLEGROUPS
Thehumanbodyhasmorethansixhundredseparatemuscles,butinlearningthefundamentalsofbodybuildingweneedconcernourselveswithonlyafewofthese.Usuallybodybuildersdividethebodyupintothefollowingbasiccat-egoriesormusclegroups:
.
back
.
shoulders
.
chest
.
forearms
.
thighsandglutes
.
waist
.
calvesarmsButtoreallysculptanddevelopeachimportantareaofthebody,youneedtosubdividethemusclegroupsevenfurther:
.
back-boththewidthandlengthofthelatissimusdorsi(thelats),backthickness,middlebackmuscularity,developmentofthespinalerectorsofthelowerback
.
shoulders-size
andfullness,developmentofeachofthethreeheadsofthedeltoids(front,rear,andside),thetrapezius
.
chest-upper
andlowerpectorals,middlechestthickness,fullness
DaveDraperatnineteen

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