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  1. #1
    Registered User OS26's Avatar
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    Thumbs up Is the Arnold blueprint to mass good for beginning natural bodybuilders?

    I have been going to the gym for the last 2 years, due to circumstances (COVID-19) I had to take a half-year break, and I got back into lifting 1.5 month ago.

    The schedule I used during these 1.5 months:
    • Day 1 - Chest, Triceps
    • Day 2 - Back, Biceps
    • Day 3 - Rest
    • Day 4 - Shoulders, Triceps
    • Day 5 - Legs, Biceps
    • Day 6 - Abs, Forearms
    • Day 7 - Rest

    I got some good results, my arms got quite larger/muscular in the 1.5 months. When I flex in front of the mirror I can see my back/chest/shoulders/legs being more muscular and shaped. But then if I were to compare them to my arms they didn't grow as much. I did get overall much stronger tho.

    To gain more mass I think it's the best to hit each muscle group at least twice or thrice a week.

    Arnold's Blueprint The Ultimate Mass Training Guide uses the following schedule:
    • Day 1 - Chest, Back and Abs
    • Day 2 - Shoulders, Biceps, Triceps, Forearms, Abs
    • Day 3 - Legs, Calves, Abs
    • Day 4 - Chest, Back and Abs
    • Day 5 - Shoulders, Biceps, Triceps, Forearms, Abs
    • Day 6 - Legs, Calves, Abs
    • Day 7 - Rest

    Is this a good schedule here I would hit each muscle group twice a week if I train heavy for volume?

    Another Arnold schedule I found:
    • Day 1 - Chest, Back and Legs
    • Day 2 - Shoulders and Arms
    • Day 3 - Chest, Back and Legs
    • Day 4 - Shoulders and Arms
    • Day 5 - Chest, Back and Legs
    • Day 6 - Shoulders and Arms
    • Day 7 - Rest

    Here I would hit each muscle group thrice, but this seems like a rather stressful.

    Which schedule would you recommend to a beginning bodybuilder?
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  2. #2
    Registered User WolfRose7's Avatar
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    None. Schedules are for spreading out volume not the base of programming.

    Helms muscle and strength pyramids is far superior body building literature than any nonsense slapped with Arnie's name to sell to the masses.
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  3. #3
    Registered User OS26's Avatar
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    Originally Posted by WolfRose7 View Post
    None. Schedules are for spreading out volume not the base of programming.

    Helms muscle and strength pyramids is far superior body building literature than any nonsense slapped with Arnie's name to sell to the masses.
    Are you saying that these schedules with a good diet, won't help me getting more any more bigger/muscular at my current stage?
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    Registered User safcpaul's Avatar
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    Arnold and natural don't go together. I've read a few of arnold's books and they are definitely an interesting read but his routines would be overkill for naturals. There is also a lot of bro science in his books
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  5. #5
    Registered User WolfRose7's Avatar
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    Originally Posted by OS26 View Post
    Are you saying that these schedules with a good diet, won't help me getting more any more bigger/muscular at my current stage?
    Schedules aren't anything, it's just arbitrary muscle groups thrown across the week with no thought as to your actual volume, intensity, frequency etc.

    Any consistent training will get you stronger and bigger.

    But I don't think that's a reason to base training off nonsense written purely for sales and not for education.
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  6. #6
    Registered User OS26's Avatar
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    Originally Posted by WolfRose7 View Post
    Schedules aren't anything, it's just arbitrary muscle groups thrown across the week with no thought as to your actual volume, intensity, frequency etc.

    Any consistent training will get you stronger and bigger.

    But I don't think that's a reason to base training off nonsense written purely for sales and not for education.
    I understand that. I was wondering if it does make a difference, however, whether I hit each muscle group twice or thrice a week. As to what would be more beneficial to gain muscle mass naturally.
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  7. #7
    Registered User WolfRose7's Avatar
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    Originally Posted by OS26 View Post
    I understand that. I was wondering if it does make a difference, however, whether I hit each muscle group twice or thrice a week.
    in of itself no, it depends on the actual meat of your programming.
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  8. #8
    Registered User paulinkansas's Avatar
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    Where is your neck day? Putting neck day on your forearm day would probably be best, since they are unrelated muscle groups.
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    https://igoodies.000webhostapp.com/?viagra=showt...2649251&page=1


    ^^^Read this. Try and forget about breaking up the body into bits and pieces. Its all non sense.
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  10. #10
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by paulinkansas View Post
    Where is your neck day? Putting neck day on your forearm day would probably be best, since they are unrelated muscle groups.
    Neck should be scheduled on tibialis anterior day due to the distance between them allows for effective supersetting. Really, it's just the same as we commonly train pollex on hallux day
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  11. #11
    Registered User safcpaul's Avatar
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    Originally Posted by OldFartTom View Post
    Neck should be scheduled on tibialis anterior day due to the distance between them allows for effective supersetting. Really, it's just the same as we commonly train pollex on hallux day
    I like to superset my gluteus maximus with my balls. Works well
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  12. #12
    Registered User paulinkansas's Avatar
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    Originally Posted by OldFartTom View Post
    it's just the same as we commonly train pollex on hallux day
    I once trained pollex on hallux day and ended up with a severe case of priapism. It took me about 12 hours to work it out. My forearms got a good workout though, but I won't do that again.
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