Arnold - How to get big

(this article is taken from Muscle & Fitness magazine, December 1995)

Bench press at home - safely

(δείτε αυτό το ποστ στα Ελληνικά)

Bench presses is an exercise that you can't avoid if you want to develop your chest. However, it is also non practical, as you need a spotter to hand you and receive the barbell. This problem is magnified if you work out at home.

So we will examine a way to deal with that issue - safe and cheap. The only apparatus you will need is the following:

This is a simple piano stool! Watch the video below to see how you should use it:

I have tested this with up to 225 pounds and it was fine. Have a great workout!

Frank Zane's workout

(δείτε αυτό το ποστ στα Ελληνικά)

1 = back, biceps, forearms

2 = legs

3 = chest, shoulders, triceps

R = rest day

CYCLE ONE - Train 3 days out of 5

Mon - 1

Tues - R

Wed - 2

Thurs - 3

Fri - R

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CYCLE TWO - Train 3 days out of 5

Sat - 1

Sun - R

Mon - 2

Tues - 3

Wed - R

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CYCLE THREE - Train 3 days out of 5

Thurs - 1

Fri - R

Sat  - 2

Sun - 3

Mon - R

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CYCLE FOUR - Train 3 days out of 6

Tues - 1

Wed - R

Thurs - 2

Fri - R

Sat - 3

Sun - R

So we complete 4 cycles in 3 weeks, which means that every bodypart is trained 1.3 (4/3) times every week.