Training Shoulders and Arms Together - Old School Mass Gain

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In this video I cover the Old School Shoulders/Arms Training Split used by guys like Arnold Schwarzenegger, Sergio Oliva, Franco Columbu, Serge nubret and many more bodybuilding champions! II discuss how and why it was used and give you tips on how to implement it into your own training. For the full details make sure to watch the entire video.

[PeterKhatcherian]

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*Build massive arms using proven old school bodybuilding training methods*

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[Eueidijdo]

Tq so much I was the one the requested templates thank you so much for helping 💖💖💖💖💖

[goombah]

I'm glad you started doing these, and the last video... Antagonist Routines: My previous years were specifically that consisting (technically) of a Four Day Split, I suppose...
[ 2-on / 1-off ] & [ 2 on / 1-off ]

Day 1:
Chest (4 sets + 4 sets + 3 sets)
Biceps (4 sets + 4 sets)

Day 2:
Laterals (5 sets + 4 sets)
Posterior (5 sets + 4 sets)
Anteriors (4 sets)

Day 3: *Rest Day*

Day 4:
Back/Lats (4 sets + 4 sets + 3 sets)
Triceps (4 sets + 4 sets)

Day 5:
Quads (4 sets + 4 sets)
Calves (8 sets)
Hamstrings (4 sets + 3 sets)

Day 6: *Rest Day*

Day 7:
Repeat Day One...

"Weekly" Volumes come out to:
Chest = 22
Biceps = 16
Laterals = 18
Posteriors = 18
Anteriors = 8
Back/Lats = 22
Triceps = 16
Quads = 16
Calves = 16
Hamstrings = 14
Glutes/Traps/Core/etc = Are all hit indirectly

[fitnessuniverse]

Although they did it in such manner, I would rather recommend legs in the middle, because certain "muscle overlap" situation could happen very easy.
Especially regarding ones particular characteristics, shoulders could've been used too much, as well as arms/part of arm.
With legs in between, you can have a somewhat a "rest" or "recovery" day for shoulders or arms.

[papaspaulding]

When I train with frequency this is near exactly how I train myself also. ie having a day where i train arms and shoulders together as well as only one over head pressing movement a week for shoulders and the rest being isolation moves (more emphasis on side and rear delts)

[laughingcoffin]

Love your videos about the history of bodybuilding and workouts. History of style, fads, diets, machines, everything. Because things worked back then very basic. Things are over complicated now days.... sometimes simple is better....like the old days. Keep up the good work 🤙👍💪

[polat]

Best account for golden era content, I love the videos man. I really enjoyed your video on Casey Viator's high intensity arm training, it's interesting to look at more niche methods of the time, you should post more on other body parts with the H.I.T method

[magnoliamike]

Since im a beginner im frequently changing my workouts as I'm learning new things. For instance when i got started in April I was doing 3 Days full-body workouts. Now im doing a bro-split and soon ill try a upper/lower and a PPL then ill choose and stick with the one i enjoy doing the most.

My week looks like this.

*MONDAY* Chest & tris
*TUES* Back & bis
*WED* Legs & abs
*THURS* Arms & Shoulders

Off weekends (Friday Saturday and Sunday) but ill start incorporating light carido on those days and maby another ab session so that gives me 2 ab workouts during the week.


But sometimes ill take a rest day on Thursday and just do my shoulders and arms on Friday because sometimes im a little too sore and want to have a full strong workout so I don't have anything hindering my performance.

I WAS just doing CHEST on Monday and BACK on Tuesday but I figured I'd add another arm day to my week because they need work. If you think about it it's only two days of arms because I'm splitting up biceps and triceps in the beginning of my week. And I do my most difficult workout last asked to give me enough days to fully rest.

[HASSAN--b]

I do full body workout every other day 2 exercises per muscle 3 sets per exercise, high frequency high recuperation days

[ferriscor]

Isn’t better to alternate between shoulder and arm exercises during your workout? It feels like it would be better if you do for example: overhead press, then let your shoulders rest and do for example a tricep pressdown and follow this up with lateral raises.

[waskus]

Looks very tempting. I am going to switch my bro-split out with this Ole school stuff.

[Autonomous]

I train triceps and shoulders twice a week.

[bisaular]

Youre one of the best in the industry. Thumbs up man. I would like to know, which system you usually use? Straight sets, pyramid, reverse pyramid etc?

[MonsterFishKeepersPH]

I do about 6 sets for biceps and triceps 2-3x per week

[trumpnation]

Great training splits. Exactly what I do. Do you think front raises are worth the time?? I notice a lot of pros don’t do them either.

[thetruthsodealwithit]

Makes my day not only do you have amazing physique and are old skool
You tell us absolute gold info for
Free!!! Thank you!!!
And I’m so old skool I get stared like yesterday I got my arm blaster out to polish of my biceps everyone in pure gym was like what is that 😂
I felt like a golden era time travelling frank zane 💪🏼❤️

[jessehaylock]

Can you put the workout in the description? Thx

[jimwellvillanueva]

Can close grip bench be included? Where would you put it? Chest back or delts arms?

[ferriscor]

Do you recommend a workout like this for people who are still in their noobie gain phase or is this workout only for more advanced people, who have already built that foundation/base in their physique. I’ve followed a ppl split for about 1.5 year but i noticed my arms and shoulders are lacking a bit and im trying to switch up my training for some variation.

[robgarcia]

I'm gonna superset a much of this as possible, and stack it in with the chest+back program, and superset THOSE exercises as much as possible, in order to have a super sick Upper Body Workout 🤘