P. 1Arnold Schwarzenegger-Bodybuilding Encyclopedia-Arnold Schwarzenegger-Bodybuilding Encyclopedia-Ratings: 0|Views: 74|Likes: 0Published by m_armoutiArnold Schwarzenegger-Bodybuilding Encyclopedia-Arnold Schwarzenegger-Bodybuilding Encyclopedia-More info:Categories:Types, Instruction manualsPublished by: m_armouti on Jan 16, 2013Copyright:Attribution Non-commercialAvailability:Read on Scribd mobile: iPhone, iPad and Android.Free download as PDF, TXT or read online for free from ScribdFlag for inappropriate content|Add to collectionSee MoreSee lesshttp://www.scribd.com/doc/120610466/Arnold-Schwarzenegger-Bodybuilding-Encyclopedia01/16/2013pdftextoriginal cpTER3TheBasicTrainingProgramFIRSTTASKfacingthebeginningbodybuilderistobuildupasolidfoundationofmusclemass-genuinemuscularweight,notbulkyfat.Later,youwilltrytoshapethismuscleintoabalanced,qualityphysique.Youdothisbybasic,hardtrainingusingheavyweights-grindingitoutweekafterweekuntilyourbeginstorespond.AndwhatImeanbybasictrainingisnotjustafewexerciseslikeBenchPresses,Bent-OverRows,andSquats,but30or40exercisesalldesignedtostimulateandde-velopthemajormusclegroupsofthebody.Attheendofthisperiodwhatyouwantissize,therawmaterialofagreatphysique.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,orwhatkindMeatnineteenwithfouryear'strainingbodytypeyouhave,theprocessisthesame-heavy,consistent,dedicatedtrainingoveranextendedperiodoftime.SPLITSYSTEMTRAININGSplitSystemTraininginvolvesdividingupyourtrainingsothatyouworkonlysomeofyourmusclesineachsession,notthewholebodyallatonetime.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.THEBASICMUSCLEGROUPSThehumanbodyhasmorethansixhundredseparatemuscles,butinlearningthefundamentalsofbodybuildingweneedconcernourselveswithonlyafewofthese.Usuallybodybuildersdividethebodyupintothefollowingbasiccat-egoriesormusclegroups:thighsandglutescalvesarmsButtoreallysculptanddevelopeachimportantareaofthebody,youneedtosubdividethemusclegroupsevenfurther:back-boththewidthandlengthofthelatissimusdorsi(thelats),backthickness,middlebackmuscularity,developmentofthespinalerectorsofthelowerbackshoulders-sizeandfullness,developmentofeachofthethreeheadsofthedeltoids(front,rear,andside),thetrapeziusandlowerpectorals,middlechestthickness,fullnessDaveDraperatnineteen
