Both an Arnold split and PPL routine are solid choices for intermediate and advanced lifters who want to build muscle. Distributing your weekly training volume across 5 or 6 workouts, rather than 3 or 4, allows for shorter training sessions, making them easier to fit into your day.

In fact, the men were able to crank out, on average, three additional reps on the leg extension machine when they did leg curls immediately, 30 seconds or 60 seconds earlier.

You’ll find definitions of key terms and concepts, explanations of the role and importance of individual muscle groups, descriptions and types, the latest nutritional information around losing fat and gaining muscle, and much, much more. The training routine Arnold used as a beginner was different to the type of training he did with a few Mr Olympia contests under his belt.

The Arnold split workout plan is certainly an effective way to gain muscle. Each muscle group is trained at least twice a week, which tends to work better than a training frequency of once a week.The New Encyclopedia of Modern Bodybuildingis perfect for anyone that likes weight training and wants to build muscle. One of the main downsides with the Arnold Split is that it requires you to be in the gym 5-6 days a week. Books are a great way to cut through the noise and provide focused information outside of the digital spectrum and give you the chance to learn from some of the most decorated and respected athletes in bodybuilding. Now, fifteen fantastic years after that first publication, Arnold is ready to teach and motivate a new generation of athletes with this fully updated and revised "New Encyclopedia of Modern Bodybuilding." The beginning and advanced routines and training splits are complete and well described, but with a recommendation of 16 or more sets for just about every bodypart and six days per week, even advanced bodybuilders could lapse into overtraining. Nevertheless the general information and descriptions of the routines and exercises are invaluable.

The Arnold Split also makes it relatively easy to incorporate agonist-antagonist supersets in your workouts. Starting Strengthis an excellent book for anyone that’s beginning a strength training program and wants to understand biomechanical compound movements. It’s split into three sections, which make it easy to read and navigate, and features over 60 photos that illustrate the body types of each division as well as mandatory poses. You can throw in some work for your abs as and when you have the time. Arnold Split Program: The Pros 1. Allows For a Higher Volume Of TrainingInside, Arnold covers all the very latest advances in both training and competition, with new sections on diet and nutrition, the treatment and prevention of injuries, and methods of training, each illustrated with detailed photos featuring bodybuilding's newest stars. I believe it is also essential to do certain kinds of stretching during your training. Just as I recommend flexing and posing the muscles between sets, I also believe in stretching certain muscles between one set and the next. The lats, for example, benefit from careful stretching interspersed with various chinning and pulldown movements.” Schwarzenegger, seven-time Mr.Olympia champion, covers all levels of experience and expertise and even goes as far as to show you his secrets to dedication, training, and commitment to help you realize and achieve your fitness goals.