Since I’ve started Round 2 of Arnold’s Blueprint Trainer, there’s one thing that has been etched into my brain: KISS – the basics always work. If you’re unaware of the term ‘KISS’, it means ‘Keep It Simple, Stupid’.
This program doesn’t have any pseudo-flash peppered all around it to make it seem like some sorta new miracle. There’s no promises of a Mr. Olympia winning body in 30 days. And there certainly isn’t any sort of unrealistic, borderline-stupid endurance trials done with complicated movements & extremely heavy weights that injure just about everyone who does it.
Instead, you live & breathe with old school intensity, drive, and work ethic. It’s classic barbell compounds, it’s supersets, it’s an hour to 2 hours of sweat & exhaustion. And it’s the realization that while the wheel has been reinvented several times, it never needed to be, and the original design still works the best.
Back when this style of training was formed, the guys didn’t pick it out of a magazine. They didn’t see it in an infomercial late at night, they didn’t have some DR showing them on a machine which tricep exercise activates the most muscle. No, they discovered & perfected this style through trial & error. Through forging it themselves. They didn’t know it worked because they read about it some where, they knew it worked because they did it. Which is something so few people have the knowledge in, regarding just about anything these days. People argue & argue over everything, but so few have the real knowledge, and instead are proping themselves up on something they read in a facebook post, or a magazine, and that’s the opposite of how you move ahead in live.
So, what I’m trying to say is perhaps sometime soon you should take a break from whatever it is you’re doing in the gym, and give this old school, golden-age of bodybuilding style of training a shot. You’re going to feel like the proudest beast in the yard after you’ve spent a few hours throwing around classic weight while drenched in sweat, earning the knowledge & results your damn self.
Alrighty, let’s get it.
Pre-Workout: 2 scoops of C&C Muscle Milk, 5g of Creatine.
Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.
Everything has a 45 second rest period.
Goblet Squats – 42.5×10, 47.5×10, 60×10, 70×8, 75×8
I can’t say enough about these bad boys. Absolutely give these a shot.
Lying Leg Curl – 65×12, 12, 12, 12, 12
Hyperextension – 8, 8, 8, 8, 8
Single-Leg Plate Loaded Leg Press – 230×10, 10, 10, 11, 12
Leg Extension – 120×10, 10, 9, 8, 8
Sitting Leg Curl – 120×10, 10, 10, 10, 10
Sitting Calf Extension – 200×13, 240×10, 10, 10, 10
Standing Calf Raise – 185×6, 7, 8, 8
When it comes to calves, I find the best way to grow them bad bitches is heavy, heavy weight, for high sets & reps. Also, explode on the lift, and come down slowly.
Hammer Strength Ab Crunch – 30lbs for 4 sets of 8
Incline Walk – 10 minutes
Post-Workout: 40g of Whey Isolate, 5g of Creatine.
Alrighty, buckshots, your boy is out of here for the day. I’ll see you tomorrow for a Chest & Back workout so burly, it has to be shaved.