![]() Don’t let your elbows move away from the sides of your body, and make sure you straighten your arms completely before each rep. Use a shoulder width grip and a weight you can curl without any body movement. The triceps have already been thoroughly exercised during the bench press and the overhead press. Lower the weight slowly and don’t pause at the bottom. Use a wide grip - your thumbs about six inches wider than your delts on each side. This exercise reigns supreme for widening and thickening the shoulders. Use a fairly wide grip and try to bring your chin over the bar. If you have a lat machine, you can perform pulldowns until you’ve developed sufficient strength to do chins. If you have limited training experience, you may find chins (Pull Ups) difficult at first. Inhale as you lower the bar to your nipples and exhale as you push it back to arms’ length. Take a fairly wide grip - your hands about 32 inches apart. This is my favorite upper body exercise, and almost every training program I’ve ever used includes it. Always lower yourself until your upper thighs are at least parallel to the floor, and keep your back flat. Use a weight that will allow you to perform 4 sets of 10 reps. This exercise not only develops the lower body, but it strengthens the heart and lungs while improving the general circulation as well. Results of Super Gains 6-Month Plan Original Arnod Golden Six You can see the gains I got with Super Gains plan below. TIP: If you can workout 4 – 5 times a week and you are looking for a progressive longer term muscle building plan, check out Super Gains 6-Month Plan. Good duration for this training program is 12 – 15 weeks at max, after that your muscles yearn for more variation and new kind of stimulation. It is good to have one or two resting days between workouts. It is advisable to not do them in consecutive days. In all editions, there are three training days in a week (two to three in the beginner’s version). I also recommend doing one or two warm-up sets before working sets in every exercise. I recommend warming for up 5 to 10 minutes on a treadmill, exercise bike or a rowing machine before working out. Common instructions for all editionsĪrnold does not mention anything about warming up before workout or exercises. Still, the foundation of this edition lies in the Original Golden Six. I made another version of the original- Golden Six 2020, which also pays attention to hamstrings, triceps, erector spinae, rear delts and obliques. ![]() ![]() Obviously some muscles are hit as a synergists, like triceps in Bench Press, but some muscles are left completely out if you look at the program very critically. Secondly, while Golden Six works almost all of your muscles, there is some debate that some muscles are left out. So, I made a version which is based on original Golden Six but which will suit beginners better. Doing so many big exercises and at such a high volume in one workout, will sooner or later cause serious overtraining syndrome or injuries to the beginner gym-goer. While it is simple program, it does not mean that it is good for beginners. So why did I make two alternative versions of the program?įirst, it is amazing how often I hear or read that, “Golden Six is good for beginners”. Do it three times a week and you will see results, no doubt. It includes six basic exercises, which in principle work almost all of our muscles. Moreover, the original Golden Six is a very simple yet effective workout. In gyms, in any corner of the world, you’d surely find a picture of Arnold gracing the gym walls. We all know Arnold Schwarzenegger is someone we all look up to when we think what should be our goal for exercising. All agreed that this simple system of training produced excellent gains in muscle size and bodyweight.” -Arnold SchwarzeneggerĪrnold’s Golden Six has been the go-to program for many upcoming and as well as experienced gym-goers for the past the two-three decades. I made tremendous gains on this program and so did many others who trained at my gym in Munich. “When I was trying to get bigger in my early days of training, I followed a routine called the Golden Six. Goal: building muscle mass and strength.Step – by – Step guides for three variations of Arnold Golden Six program.In this article you will find three versions of Arnold Schwarzeneggers’ legendary Golden Six muscle building program : Original Golden Six, Beginners’ Golden Six and Golden Six 2020
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