Arnold's golden six

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Obshobs

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I got this from another forum which i'd copy here if it were in English, so i'll try to do my best to translate it.

I hope this program hasn't been posted here before, sorry if it has.

So basically iw as thinking of starting a new programme... One that Arnold himself used.

He says that the aim of this program was simply to get big. It proved him right after a short period of time, he gained a lot of weight AND got bigger muscles.
"do this 3 times a week for 3 months. Try to increase the amount of weights every week"

1. Squats

Use as much weight as you can to allow for a total of 4*10. Rest 2 minutes between each set

2. Bench

Use a rather wide grip (hands 80cm apart). Do three sets of 10, rest 2 mins between sets

3. Pull-up

Use a wide grip, and do three sets and in each set you do the maximum amount of reps you can.

4. Dunno what its called in english... basically trains your shoulders and arms by sitting straight on a chair with the back straight... and lifting free weights in a line from your shoulders, or neck, up til arms are straight, and then down. 4*10 with 2 min rest

5. I think this is dumbell... You train your biceps with a... pole? in standing position. 3*10 with 90secs rest

6. normal ab crunch

Hands behind the neck, knees bent. Do 3* max.



Soo... there it is. I thought i'd give it a shot, it sounds rather easy. All movements are really the basic. Only thing i'd do differently is not use a wide grip in pullups, and not 80cm wide grip on bench. I'd also be more flexible with the program, and not use exactly those movements for each training session for 3 months.

So tell me what you guys think? should i trust arnie? :D
 
Not on the pullups, I think you'd be better off doing a few reps at a time, for example 5 or 6 sets of 3 or 4 reps instead of getting as many as you can each set.

And if shoulder press is what you're talking about, it may be a little too much - the three times a week.

With some deadlifts and rows it could be ok, but also really intense.
 
AJP said:
Not on the pullups, I think you'd be better off doing a few reps at a time, for example 5 or 6 sets of 3 or 4 reps instead of getting as many as you can each set.
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What's the thinking behind this?
 
thanks for your replies ppl!

I don't mind doing sets of pullups, because i usually do 5 sets of 4. I could continue that. But i don't see a reason why.

As for the shoulder press, which is the correct word, why would it be too much 3 times a week?

Why would you prefer rows? i hate rows :( i love pullups i'm not gonna ditch em that's for sure.

I was also wondering why there is no triceps training here, although it does come automatically in the bench. I could alternate tricepts training with rows to have a 7th movement, what do you think?
 
pullups are an amazing back and shoulder builder if you can do them. i wouldn't worry about going any wider than shoulder width though.
 
d_lurie said:
What's the thinking behind this?
Click to expand...

That it's good to set a goal, as in a number of pullups you want to reach.

If you aren't able to do a lot at once, it's better to space out your energy and hit that goal in separate sets.

For example if you want to do let's say 24 pullups. That's 3 sets of 8. But if getting all of those - in every set - is gonna be tough. You'd be better off doing 6 sets of 4.
 
Obshobs said:
As for the shoulder press, which is the correct word, why would it be too much 3 times a week?

I was also wondering why there is no triceps training here, although it does come automatically in the bench. I could alternate tricepts training with rows to have a 7th movement, what do you think?
Click to expand...

Direct shoulder work 3 times a week, as in shoulder or military presses is too much. Keep in mind that you use your shoulder in a lot of exercises as well though, but direct work is pretty taxing on your body.

You are hitting the triceps with the bench and shoulder presses. I don't think it's good to alternate the triceps with the rows. Tricep work is for isolation. Rows are not. I guess you could get away with doing rows once a week, and ending with some tricep isolation once a week as well though.

Just not "in place" of each other like you would between db bench and barbell bench.
 
Obshobs said:
Why would you prefer rows? i hate rows :( i love pullups i'm not gonna ditch em that's for sure.
Click to expand...
You are so me! I dislike rows but a huge fan of pull-ups and dips. esp. the dips.
I cant manage many but have seen great results with them.

You could consider them as well. Great for triceps - I know you were missing triceps excercise.
 
Ok experts, please post your opinions.

This workout is quiet different from the usual spit workouts e.g. Pull/Push or Upper / Lower etc.

How about comparing this with say Pull/Push or Upper /Lower? What pros or cons do you see?

Is there not a danger that body would adapt to Arnold workout in very short time because you would be doing the same workout 3 times a week.

I could potentially see need for variations in this workout.
On the positive side, all movements are very basic, functional and great.
What say? Experts?
 
well, wasn't arnie an expert? :)

I'm gonna start the program on the weekend, and alternate shoulder press with rows or dips, depending on what mood i am in. Am also gonna alternate pull-up technique, u know, grip width and if i do 3*max or 5 sets of 4.
 
Do rows and pull-ups. Remember, Arnold said that back in the 70s/80s and there's been a lot of progress in scientific research since then so I don't know about Arnold's six, but the basic six are:

1. Horizontal push (bench press)
2. Horizontal pull (BO rows)
3. Vertical Push (shoulder press)
4. Vertical pull (pull-ups)
5. Quad dominant (squat)
6. Hip dominant (deadlift)
 
Obshobs said:
well, wasn't arnie an expert? :)
Click to expand...

Sorry bro, I did not mean to discourage you or underestimate the workout.

I have already praised this workout and I just wanted know what others think of it because I may consider it as well.

I just wondered how experts compared it with other workouts, thats all.

Let us know how it goes. Best wishes:)
 
to be honest, i haven't gone to the gym in two weeks. I simply haven't had time; the final exams ended not long ago, and i'm working very hard for the entrance exams to all the universities i've applied to
 
Obshobs,

Not to worry. Look at the bright side. You are intelligent enough to set your priorties right. :)

My best wishes for your results and the coming entrance exams.:)
 
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