hier mal arnie's originaler plan. ist mit etwas erfahrung durchaus machbar, wobei ich bei den meisten übungen nicht über 6-10 reps gehen würde. zwischen den sätzen sollte man nur kurz pausieren und pro einheit nicht länger wie 70 minuten brauchen. auch seine ernährungsempfehlungen kamen so ziemlich der heutigen md gleich.
Chapter Six: The Superset Program
When I started bodybuilding in Austria, I did only single sets.
I had learned no other method of working out. I did a set, rested
a minute, did another set. rested, and did another set. Then I'd
change exercises and keep training the same muscle. That was it.
In fact, I did single sets until I moved to Germany and started
working out with some advanced bodybuilders. One of them, I
remember, was Reinhart Smolana, who was already Mr. Europe
and had won his height class in Mr. Universe. Another was Poldi
Mercl, who had also won Mr. Universe in his height class. I
noticed they were training differently. I saw them going rapidly
from one piece of equipment to the next, and I wondered why
they felt they needed to hurry. I though perhaps they weren't
concentrating on the exercises. I asked them about it. They explained
that it was to save time. They told me there was no
reason to train six hours a day, that you can do the same amount
of work in three hours or four hours. I started training with them,
going through this routine, combining certain exercises, cutting
out rest periods. And I got incredible pumps. It was a fantastic
feeling to experience a pump in the biceps and triceps or in the
pecs and the lats at the same time. The pump, the combined
pump, came about because we were supersetting those muscles
and tying them together.
When a lot of bodybuilders pose, you can see they have great
pecs, great calves and great thighs, but their bodies don't flow
together. It's because they've never stopped training their muscles
individually. In supersets the pump connects the muscles
you are combining. Your body becomes a unit; it flows and
comes together. With the combined pump, the muscles tying together,
you create a need for more oxygen in your bloodstream;
and when your body adjusts to that your energy level will go up,
and your heart and your cardiovascular system will work better.
At this point you should have been training for at least a year.
You ought to be sufficiently built up to endure a more rigorous
training schedule. This is called the superset program. Supersets
require an energy level high enough to allow you to go instantly
from one set to the next. If you have done your foundation training
faithfully, your heart and lungs should be able to handle it.
What you will be doing is building your body to its ultimate size
and training it for maximum definition. You will encounter
mostly exercises you've been doing all along; however, you will
now put them together, superset them.
There is no reason not to superset if you're in good shape. You
can do more exercises in a shorter period of time, and you can
get into opposite movements—pushing and pulling. You will
train faster and become more accomplished. You will train muscles
that are logically connected with each other or muscles on
opposite sides of your body—such as the front thigh and the back
thigh. Supersets will give you the feeling of progress. You'll get a
double pump. You'll begin to really appreciate the condition of
your body. You'll want to take it further. Having come this far,
you are no longer just staying in shape, you are now changing
the form of your body.
MONDAY AND THURSDAY PROGRAM
1. SQUATS AND LEG CURLS—By supersetting the squat with
the leg curl, you will be continually pumping the entire leg.
Begin with the heaviest exercise, the squat, and do a warm-up
set; move immediately to the leg curl machine for 10 light reps.
Rest for about a minute, or long enough to let your heart slow
down. However, you should not allow yourself to relax.
Repeat this cycle—squats and leg curls—for five sets, 10 repetitions
per exercise per set.
2. LEG EXTENSIONS AND LUNGES—This superset will get to
every muscle in your legs. Both extensions and lunges are superb
for the lower thigh and the area around the knee. Lunges
work the leg biceps in both the stretch and flex positions, and
they warm up the calves. As I've indicated before, the effectiveness
of these exercises depends largely on form. Be sure you
make full repetitions.
Begin with the extensions; they will prepare your knees for
the stress that lunges will put on them. Go directly to lunges.
You should only rest between supersets. While you are resting,
stand in front of a mirror and flex your thigh muscles. You ought
to feel a deep burning sensation in the lower thighs.
Do ten supersets, 15 repetitions of each exercise.
3. STANDING CALF RAISES AND SIT-UPS—The theory behind a
superset program is to save time, therefore I have combined calf
raises with sit-ups. Calf raises isolate the calf muscles and take
very little from the rest of the body. You can go directly from the
calf machine to the bench and do 30 to 50 bent-leg sit-ups while
resting your calves. Then, without a break, return to the calf
Do five supersets of 15 repetitions of each exercise with no
4. LEG RAISES AND SITTING CALF RAISES—This superset is
similar to the last one. Combine your sitting calf raises with another
waist exercise, the leg raises. Load the calf machine with
weight and do a set of calf raises. Move directly to a bench and
do leg raises with bent legs. Return, without a rest, to the calf
Do five supersets of 15 repetitions of each exercise.
5. TWISTS—Do your twists in one continuous set of 50 to 100
repetitions. Assuming a bent-over position, concentrate on turning
your waist in a complete half-circle and really squeezing off
the inches. Then move without stopping to wrist curls.
6. WRIST CURLS—Take a weight you can handle for about 15
full reps. Then push yourself with some partial reps, even if you
are able to move the bar only an inch.
Do five sets of 15 repetitions and include a few burns at the
end of each set.
TUESDAY AND FRIDAY
Back and Chest
1. BENCH PRESS AND CHIN-UPS—Most of the upper body
strength is in the chest and back, and no superset hits both these
body parts as thoroughly as the bench press combined with chinups.
After using this superset for a few weeks you will find your
power in the bench press has increased considerably.
Begin with the bench press and go immediately to the bar for a
few reps of chins. At the conclusion of your chins let your body
hang and stretch. This pulls at the lats and pecs at the same time.
Rest for a short time and return to the bench.
Do five sets of 15 repetitions for each exercise.
2. BARBELL INCLINE PRESS AND WIDE-GRIP BARBELL ROWING—
A variation of the previous superset, another push-pull
combination that keeps the torso completely pumped. The incline
press is the paramount movement for developing the upper
pectoral muscle, and rowing adds thickness to the back. In this
superset it is imperative to move from one exercise to the other
without rest. Pause only after a superset has been completed.
Do five sets of 12 to 15 repetitions for each exercise.
3. DUMBBELL FLYES AND T-BAR ROWING—With this combination
you will hit different areas of the chest and back. The
flyes provide a stretching in the pectorals necessary to counteract
the constant flexing they get from the bench press. T-Bar Rowing
works the inner portion of the back which is close to the spine. I
attribute much of my upper back detailing to T-Bar rowing. I
can't think of a much more satisfying feeling than to have the
pecs and the back pumped at the same time. This superset, done
without pause, will give you that double pump.
Do five sets of 10 to 12 repetitions of each exercise.
4. PULL-OVERS—A pull-over is already a combination of
movements. There is no other exercise that works as directly on
the rib cage, the intercostals, and the serratus muscles. It gives
you additional lung capacity and increases the height of your
chest carriage. If you do it with your arms fairly straight you will
feel not only a stretching in the pectorals but also a pump in the
Do five sets of 15 repetitions with very little rest between sets.
5. PRESS BEHIND NECK AND LATERAL RAISES—It may appear
strange to be putting together two deltoid exercises, but there is
a good reason. The press behind the neck develops the front
deltoid and the lateral raises develop the side deltoid. You are
training one muscle, but it is divided into three parts and these
exercises isolate two of those parts.
Do five sets of 12 to 15 repetitions of each exercise.
6. BENT-OVER LATERAL RAISES AND WRIST CURLS—The reason
I combine these two movements is that the bent-over lateral
raise is an exercise that takes a lot of concentration to maintain
the proper style, while the wrist curl is a relatively easy movement
that you can do to fill the time gap between sets. Doing
lateral raises in a bent-over position often calls for lighter
weights; as a result, many bodybuilders tend to become sloppy
in their movements. Concentrate on form. Keep your thumbs
pointing down and lift the dumbbells slightly to the front. Proceed
to the wrist curl without a rest.
Do five sets of 15 repetitions of each exercise.
7. CALF RAISES AND SIT-UPS—Finish the day with a vigorous
workout for your calves and waist. Do a total of five sets of 15
repetitions on the standing calf raise machine. After each of
these sets, go immediately to the slant board and do 50 bent-leg
WEDNESDAY AND SATURDAY PROGRAM
The Wednesday and Saturday routine concentrates on one
area, the arms. I have divided the arm into three parts—the biceps,
the triceps and the forearms.
1. TRICEPS PULL-DOWN ON MACHINE AND DUMBBELL CURL
ON INCLINE BENCH—The triceps pull-down works on the upper
part of the triceps. The dumbbell curl on the incline bench
builds thickness in the biceps.
Begin with triceps pull-downs on the lat machine, using a light
weight. As soon as you finish that set, pack up two dumbbells, sit
on an incline bench, and do dumbbell curls for the biceps. When
the superset is completed you can rest briefly. Remember, with
arm work you must do full movements and get all the stretch you
Do five sets of 10 to 12 repetitions for each exercise.
2. TRICEPS EXTENSION WITH DUMBBELL BEHIND NECK AND
PREACHER BENCH CURL—The triceps extension with the dumbbell
behind your neck gets to the whole triceps, from the elbow
up. The Preacher bench curl stretches the biceps and gives them
more length and flexibility.
Work on your triceps first because that's the biggest and most
important muscle in the arm. Do not let your upper arm move
away from the side of your head. The Preacher bench curl
should be done at a 75-degree slant. Doing it this way gives you
more pressure in the lower biceps when the weight is down. Do
not rest between sets. After you've completed a superset you can
take 45 seconds. By then you should be feeling a good pump in
both triceps and biceps.
Do five sets of 15 repetitions of each exercise.
3. TRICEPS PRESS LYING DOWN WITH BAR AND CONCENTRATION
CURL—The triceps press lying down with the bar wanns
up the entire triceps, but it is more for the lower part of the
muscle in the elbow area and the outside triceps. The concentration
curl in the bent-over position brings peak and finish to the
Do five sets of 15 repetitions of each exercise.
4. REVERSE CURL AND WRIST CURL—The reverse curl and
wrist curl are forearm exercises. The reverse curl cuts and defines
the outside and the top of the forearm, and the wrist curl
builds the inside of the forearm.
The reverse curl is a new exercise. It is similar to the barbell
curl except you do it with a reverse grip: refer to the photograph.
Start your superset with it. Then move to the bench and do wrist
curls. Burn in the last 2 or 3 reps. Take only a brief rest between
supersets and stand with your hands hanging open.
Do five sets of 15 repetitions of each exercise.
Calves and Waist
On Wednesday and Saturday you should accelerate your calf
and waist training. I would combine standing calf raises with
bent-leg sit-ups for one superset, and alternate that with a superset
of sitting calf raises and bent leg raises. Remember, to really
explode the calves it takes a lot of weight. Don't skimp. Challenge
Do five sets of 15 reps of each of the four exercises.
Some Words of Advice
Do not decrease weight in any exercise. In the beginning you
might feel tired as you move from bench press to chin-ups, and
maybe you can only do 6 or 7 chin-ups. But that's no reason to
change the weight on the bench press. Keep the weights up and
try to increase your number of repetitions in the chin-ups. Push
yourself. Supersetting is a tough program, but in a month or so
you will adjust to it.
It's important for you to go instantly to the second exercise
after you've finished the first one. Then at the conclusion of each
superset you can rest 45 seconds to a minute. No longer. Otherwise
you won't get the full benefit from supersetting. Not resting
between sets also saves time, and this has a positive effect on
your mind. Allow yourself an hour and 15 minutes for each workout.
That is a total of 50 sets in 75 minutes. When you've done
that much, you know you're getting stronger. If you can't finish
your workout within this time you should punish yourself by
leaving the gym. I did that in the beginning. I saw that I could
handle 50 sets in an hour and 15 minutes. The next week there
was a day when the hour and 15 minutes had passed and I still
had 10 sets left. So I split. The whole next day I was so pissed off
I'd missed doing my wrist curls and my waist that my body felt
punished. From then on I got the entire program completed on
Importance of Positive Mental Attitude
You must approach all of your training with a positive mental
attitude and the firm conviction that you will succeed. This is
especially true of the superset program. Visualize the body you
want and then train relentlessly until you get it. Be explicit. See
yourself with that body, cut up and toned to an ideal state. Tell
yourself it's possible. Then work to make it happen.
Mentally, supersetting puts an additional strain on you. Suddenly
you have to focus your mind on two muscles—visualize
two muscles—visualizing, for instance, how you want to pump
the back and pump the pectoral muscles at the same time. You
have to set your goals differently than before. The way you think
and feel about your body and the way you put your mind into
your muscles is entirely different now. You have to split up your
attention. Sooner or later you will get used to it; you'll see the
logic in making a single unit of two muscles. Gradually you will
be able to go a step further and think of your whole body as a
single unit over which you have complete control.
Masta I.C. hat geschrieben:I'm so high, you so high
I'll be gettin' money 'til the day that I die