Category Archives: Mailbag’s Arnold Schwarzenegger’s Blueprint – Day 40 – Shoulders & Arms Workout

arnold-blueprint_day19_graphics-1Greetings, all.

Last year when I tried doing Arnold’s program, I was still some what attached to the notion that if I trained any longer than an hour, or did more than 3 to 4 sets, all my gains would disappear. So, I chopped down sets & reps, and really only did 60-75% of what was written. Because, you know, I’d been working out for 3 years by then, only working out properly for about 6 months, so clearly I know more than the professionals. I still saw a lot of gains, but I definitely cheated myself.
Basically, if you’re going to do a program, try and follow it to a T. I mean, if it’s something some random guy on a message board built, then who knows. But if it was someone like Arnold, Mark Rippetoe, or Jim Stoppani, then listen. They know exactly what they’re doing, and you’re going to yourself Of course, if you can’t do a certain exercise for whatever reason you can switch it out, but try and do your best to make it as similar to the original choice.

Alrighty, let’s get it.

Continue reading’s Arnold Schwarzenegger’s Blueprint – Day 40 – Shoulders & Arms Workout


Project Mass – Day 4 – Hypertrophy Day – Legs – Plus, Some Mailbag Action

cropped-arnold-squat21.jpgGreetings, all.

Before we get to today’s workout, I have a question from a reader named Elgin, which is a damn rare name. Matter of fact, do you guys remember the singer Genuwine? His real name was Elgin Lumpkin, probably the last name you’d want as a sex symbol. Not to say my readers aren’t able to pull off being sex symbols with such names of course. Anyway, Elgin’s question is regarding triceps.

“just curious what you do for triceps. I can’t seem to get the horseshoe action. I love skullcrushers, and do a lot of super-setting. Dips on a bench are a favorite mine to.”

There was a friend of mine who use to workout, and at his gym there was a guy with great triceps. He asked the guy one day what his secret was, and all the guy said was “dips, dips, and more dips”. So that’s something I’ve taken to heart, and my triceps are pretty damn decent. I also think a lot of close-grip bench. However, I find that I get the best results on freeweight, not using the Smith. Also, I wouldn’t bother with bench dips, as I personally don’t believe they’re that great for the shoulders. If you can’t do standard dips yet, simply do negatives, where you do only the negative portion of the dips for sets of 8-10. That’s what I use to do, now I can rep out 15 or so at a bodyweight of 260lbs. So, what I’d recko is dips, 5 sets of 8-10, close-grip bench, 5 sets of 8-10, then tricep-rope pushdown superset. You do a standard set for about 10 reps, then lighten the load and rep about another 5-10 until failure. For the first two exercises, rest 60 seconds, no longer. For the last, rest only 30 seconds between the supersets. Do this routine twice a week, and you should see some definite size within 2-3 months. Thanks for writing in Elgin, much appreciated.

To anyone that wants to write in, is the place to do it. You can also find me @CaliberWinfield.

Alrighty, let’s get it…

Continue reading Project Mass – Day 4 – Hypertrophy Day – Legs – Plus, Some Mailbag Action

Leg Day 2 – Quads, Hams, Calves – Plus, Do Muscles Get You Girls?

cropped-arnold-squat21.jpgGreetings, all.

Before we get to the results of the leg day, I’ve got a little mailbag action. The question comes Johon, which I’m not sure if it’s pronounced “John” or “Jo-Hawn”. Either way, Johon, let your boy know.

He says he’s 17, just getting started in weights, and says one of the main reasons he’s started lifting is to get girls, and wants to know if they dig that.

Great question, Johon. Thanks for sending it in. Anyone else with any questions, shoot’em on over to, or @CaliberWinfield. You can also leave one in the comments.

Alright, to the question. Honestly, one of the main reasons I believe most guys start lifting weights is to attract girls. I know it’s one of the reasons I did. Now, of course, there are woman who just aren’t into the muscle look, so they’ll take a pass, but the majority? Oh yeah, it works. Of course, it’s not a ‘must-have’ for a lot of them, but if you do have’em, it’s a big plus. Now, besides the fact it’s visually appealing, working out says a lot about you. It says you take something serious. It says you can be dedicated to something that isn’t easy, that you can buckle down and bust your ass. Women really like that. Also, on a very primal level, it also means you’re stronger & bigger than the average male, and all chicks like that. It’s caveman stuff, you know?
Now, another thing working out, being buff, and all that will do for you is give you absolute confidence, and that’s the number one thing women are attracted to. You know those guys who are stuck in the Friendzone? You ever notice they’re all meek, soft types, who seem to have zero confidence? Most women aren’t having that. I know for a fact because I use to be the Mayor of the Friendzone. I had zero confidence. Once I started hitting the weights, everything absolutely changed. There’s just an inner strength that comes out of you once you start working out, it’s tough to explain, but something you’ll understand when you start to notice your clothes fit different, and you’re smashing PRs in the gym.

So, yes, working out can definitely help you with the ladies, and something I would recommend first thing to help anyone who’s having troubles in the department of love. Yes, the department of love.

Now let’s get it…

Continue reading Leg Day 2 – Quads, Hams, Calves – Plus, Do Muscles Get You Girls?