Obesity Discussion Forums

[CR4Moose]

I just picked up a copy of Arnold Schwarchenegger's Encyclopedia of Modern Bodybuilding. I'm not a professional bodybuilder by any means, but this is the best $20 I've spent in a while. Lots of good tips on excercises and nutrition.

[Steve]

Originally Posted by CR4Moose

I just picked up a copy of Arnold Schwarchenegger's Encyclopedia of Modern Bodybuilding. I'm not a professional bodybuilder by any means, but this is the best $20 I've spent in a while. Lots of good tips on excercises and nutrition.

Kind of outdated IMO, and geared more toward the "un-natural" lifter. That said, there is some great pictures and descriptions of many, many exercises in there. Admittedly, I own a copy myself. Also some cool stuff on history of BB in there.

I wouldn't base my training principles off of the book though.

[Obesity Discussion]

Originally Posted by Steve

Kind of outdated IMO, and geared more toward the "un-natural" lifter. That said, there is some great pictures and descriptions of many, many exercises in there. Admittedly, I own a copy myself. Also some cool stuff on history of BB in there.

I wouldn't base my training principles off of the book though.

I read through a good chunk of that book and found a few exercises I liked and ended up incorporating them into my exercises. This was when I was looking for something new to shock muscles with.

[William Wallace]

Originally Posted by CR4Moose

I just picked up a copy of Arnold Schwarchenegger's Encyclopedia of Modern Bodybuilding. I'm not a professional bodybuilder by any means, but this is the best $20 I've spent in a while. Lots of good tips on excercises and nutrition.

Sounds like a fun read even if some of the info should be taken with a grain of salt. Where did you pick it up? Amazon? Book store?

[Steve]

Originally Posted by Obesity Discussion

I read through a good chunk of that book and found a few exercises I liked and ended up incorporating them into my exercises. This was when I was looking for something new to shock muscles with.

I use maybe 5 exercises from that book, tops, haha.

Simplicity is what works for the average person. This holds true even more so for the dieting individual.

Squats, deadlifts, bench, row, overhead press, vertical pull.

That is all you need at the end of the day.

[Steve]

Originally Posted by William Wallace

Sounds like a fun read even if some of the info should be taken with a grain of salt. Where did you pick it up? Amazon? Book store?

You can get it at either or.

[William Wallace]

Originally Posted by Steve

You can get it at either or.

Thanks Steve! Worst case scenario I get $20 worth of firewood.

[MikeB]

MOVEMENTS FOR MUSCLE

Choose your exercises from the six major movement patterns on the next page. And by taking our recommendations that follow, you'll work all your muscles intensely while allowing plenty of recovery time for them to grow.

EXERCISE GROUPINGS

1. Horizontal Pushes: Upper-body exercises in which you move the weight away from your torso horizontally. (Imagine your torso is upright.)

Exercises:

* Any bench press or chest fly; dips

2. Horizontal Pulls: Upper-body exercises that require you to move the weight toward your torso horizontally

Exorcises:

* Any bent-over or seated row; dumbbell or machine reverse flys

3. Vertical Pushes: Upper-body exercises in which you move the weight vertically in relation to your torso

Exercises:

* Any type of shoulder press; lateral or front raise; upright row

4. Vertical Pulls: Upper-body exercises that require you to move the weight in a downward direction in relation to your upright torso

Exercises:

* Any pullup, pulldown, or pullover

5. Quad-dominants: Exercises in which your quadriceps are the primary mover Exercises:

* Any squat, lunge, or leg extension

6. Hip-dominants: Exercises in which your hamstrings and glutes are the primary movers

Exercises:

* Any type of deadlift or leg curl

BUILD A BETTER WORKOUT

Now that you understand how to group your exercises by movement patterns instead of body parts, the rest is easy. Simply use the guidelines below to structure your workout.

Practice organized lifting. To create an effective training split, divide your workout into two upper-body sessions and two lower-body sessions per week. For example, you might work your upper body on Monday and Thursday, and your lower body on Tuesday and Friday. In your first upper-body session, perform only horizontal-push and horizontal-pull movements; in the second upper-body session, do only vertical-push and vertical-pull movements. For your lower body, use quad-dominant exercises in your first workout and hip-dominant exercises in your second workout. This technique provides an ample amount of work for all your muscles while allowing more recovery time than body-part training.

[Obesity Discussion]

Originally Posted by mtxpert

Exorcises:.

Mike, are you conjuring up spirits?

Originally Posted by mtxpert

Practice organized lifting. To create an effective training split, divide your workout into two upper-body sessions and two lower-body sessions per week. For example, you might work your upper body on Monday and Thursday, and your lower body on Tuesday and Friday. In your first upper-body session, perform only horizontal-push and horizontal-pull movements; in the second upper-body session, do only vertical-push and vertical-pull movements. For your lower body, use quad-dominant exercises in your first workout and hip-dominant exercises in your second workout. This technique provides an ample amount of work for all your muscles while allowing more recovery time than body-part training.

Interesting theory on the push/pull. I know some weight lifters aren't a huge fan of the push/pull ideology.

[MikeB]

Originally Posted by Obesity Discussion

Mike, are you conjuring up spirits?

Interesting theory on the push/pull. I know some weight lifters aren't a huge fan of the push/pull ideology.

I just copied and pasted...

[Steve]

I am an advocate of the push/pull concept. Our bodies move, naturally, in plains of motion. In I have found that our bodies respond best if we adhere to these plains of motion instead of trying to break up a routine by bodypart.

A typical 4 day split that I think is ideal for most after a total body workout for beginners is something like this:

Day1:

Upper body - heavy horizontal pushing/pulling, light vertical pushing/pulling

Day2:

Lower body - Heavy quad dominant, light posterior chain

Day3:

Upper body - Heavy vertical pushing/pulling, light horizontal pushing/pulling

Day4:

Lower body - Heavy posterior chain, light quad dominant

[Merle]

Originally Posted by Steve

I am an advocate of the push/pull concept. Our bodies move, naturally, in plains of motion. In I have found that our bodies respond best if we adhere to these plains of motion instead of trying to break up a routine by bodypart.

A typical 4 day split that I think is ideal for most after a total body workout for beginners is something like this:

Day1:

Upper body - heavy horizontal pushing/pulling, light vertical pushing/pulling

Day2:

Lower body - Heavy quad dominant, light posterior chain

Day3:

Upper body - Heavy vertical pushing/pulling, light horizontal pushing/pulling

Day4:

Lower body - Heavy posterior chain, light quad dominant

Does anyone here speak Arnold that could translate this into English?