[johnnyairwaves]

How long to the pro's workout for? 1 hour a day? 4 hours a day?

If longer than an hour what is the routine? and SETXRep?

[XTRMMUSCLEMASS]

the pros if you mean ifbb pro who are not natural, they train long hours like 2-4 hours a day, because they recover quicker. and the sets and reps really depends on how their body responds to, ronnie coleman i think he trains with heavy weight that he can manage to do like 10-15 reps . if you go on muscletech website jay cutlers routine is on there, but i wouldnt try his routine because it might not work for me, and plus ifbb pro they change their routines in every workout i think to shock the muscle and make it grow more.

[Determined 08]

Originally Posted by XTRMMUSCLEMASS

the pros if you mean ifbb pro who are not natural, they train long hours like 2-4 hours a day, because they recover quicker. and the sets and reps really depends on how their body responds to, ronnie coleman i think he trains with heavy weight that he can manage to do like 10-15 reps . if you go on muscletech website jay cutlers routine is on there, but i wouldnt try his routine because it might not work for me, and plus ifbb pro they change their routines in every workout i think to shock the muscle and make it grow more.

They def don't workout for any longer then 2 hours. Pros have there workouts down to a science. They get there stuff done and don't waste time. I've watched alot of workout videos from Ronnie Coleman and Dorian Yates to Markus Ruhl, Jay Cutler, Evan Centopani, and Trey Brewer etc...Arnold said he usually finished his workout in an hour in a half because he didn't believe in taking to long of rest periods.

[I 4m Legend]

arnold said he trains 4 hours a day in a video I saw. Some pros do two sessions of a couple hours each so it is possible.

[Johnnylight56]

um sorry to break this to you, but arnold schwarzenegger did 20 sets per bodypart and trained each bodypart 3 times a week and thats his exact routine in his book the encyclopedia of modern bodybuilding and if you think that can all be done in 1 to 1 and a half hours you are kidding yourself jay cutler is another person who spends hours and hours in the gym, watch any of his training videos for one he's big on volume and he's a big pump artist so he's doing set after set rep after rep his videos were long long during his training that they got boring and plus its not showing you EVERYTHING so he could be doing more than you think but to me what i saw in any jay culter video.

I agree ronnie may not spend that much time in the gym and i know for a fact mike mentzer and dorian yates didn't but that was before they realized less was better.

but to the part about their workouts being a science there's no science behind any of it they use massive amounts of drugs they train hours a day everyday almost and do high volume and multi-angular workouts because they think that hitting a muscle at a different angle will bring out that portion of whatever muscle they work but I myself do not believe in angular training I do it for variety and variety only because a muscle only moves two ways its contracts and it relaxes no matter what angle you work your muscles its still only doing two things contracting and relaxing and if any of you wanted to try a pro bodybuilder workout go right ahead, but you're living in dream land and will be burned out on working out altogether if you do those types of workouts.

[Determined 08]

Originally Posted by I 4m Legend

arnold said he trains 4 hours a day in a video I saw. Some pros do two sessions of a couple hours each so it is possible.

Your right BUT he did split his days up to two training sessions a day consisting of 2 hours in the morning and 2 at night. And this is Arnold we're talking about, lol! He's in a league all on his own.

[KM]

Who cares?

[ZackKnight]

Arnold had a 3 day split twice in a week. I used to use his split. It's pretty good, but it could lead to overtraining if not careful.

[poulson702]

hold up I've actually talked to Arnold at a Arnold Classic Seminar and he worked out for 2 to 4 hours a day depending on the body part, he did every body part twice a week he said and he also said that told me to find what works for you so its what ever........ I got to talk to him for about 10 mins I wanted to know what the old school was like.. So if that answers questions glad I could help..

[Cain Marko]

Who the hell wants to spend 4 hours ina gym every day or the week?!!? Go out and get laid!

[ZackKnight]

dude i used to do 3 when i was new to the sport. i was overtraining hardcore. it's not unusual for people to do it. it's just not good.

[Johnnylight56]

This is one of Arnold's routines he trained everyday but Sunday


Mon, Wed, Fri

Chest:
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Straight-leg deadlift - 6 sets, 15 reps

Legs:
Squats - 6 sets, 8-12 reps
Leg presses - 6 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 5 sets, 15 reps

Calves:
Standing calf raises -10 sets, 10 reps
Seated calf raises - 8 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs:
Nonstop instinct training for 30 minutes


Tues, Thurs, Sat

Biceps:
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps

Triceps:
Close-grip bench presses (for the all three heads) - 6 sets, 6-10 reps
Pushdowns (exterior head) - 6 sets, 6-10 reps
Barbell French presses (interior head) - 6 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 6 sets, 6-10 reps

Shoulders:
Seated barbell presses - 6 sets, 6-10 reps
Lateral raises (standing) - 6 sets, 6-10 reps
Rear-deltoid lateral raises - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.

[Johnnylight56]

if you aren't on drugs to back that up then you will surely over train within a matter of weeks if you are even able to last that long