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SkintBack
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SoLo
Member since Nov 2015
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Arnold's Golden Six 3x per week
Has anyone done Arnold's full body Golden Six? Squat, bench, chins, press, curls, abs 3 times per week. Trying to maximize my time for these 5am workouts before work. I did GSLP but if I miss a couple days here and there with Greyskull my increases seem out of whack. Or I'll go 2 weeks with only hitting the same bodypart once a week or something. With this I could miss a day and still hit each bodypart twice per week.



lsu777
LSU Fan
westlake
Member since Jan 2004
14661 posts

re: Arnold's Golden Six 3x per week
You could do that or just create an A day B day and hit it when you can.

Whats your progression model for the Golden six?


SkintBack
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SoLo
Member since Nov 2015
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re: Arnold's Golden Six 3x per week
You found me Can I say my progression is go HAM? I would like to stay in the 8-12 rep range, use AMRAP on last set, hit 12 reps move up the weight the same as GSLP.

I also have ideas of mixing it up. I love changing my routine, which is why GSLP is harder for me to stick too longer term. I just have to enjoy it and have fun. Maybe on Mondays I do hypertrophy rep ranges, Wednesday heavy weight/low reps, Fridays higher reps. Seems like I could cover a lot of bases that way. But I'm not a pro like the guys on here so I may be talking out my arse.


lsu777
LSU Fan
westlake
Member since Jan 2004
14661 posts

re: Arnold's Golden Six 3x per week
quote:

You found me Can I say my progression is go HAM? I would like to stay in the 8-12 rep range, use AMRAP on last set, hit 12 reps move up the weight the same as GSLP.

I also have ideas of mixing it up. I love changing my routine, which is why GSLP is harder for me to stick too longer term. I just have to enjoy it and have fun. Maybe on Mondays I do hypertrophy rep ranges, Wednesday heavy weight/low reps, Fridays higher reps. Seems like I could cover a lot of bases that way. But I'm not a pro like the guys on here so I may be talking out my arse.


Totally understand on motivation. Consistency trumps anything else.

So what is your motivation? Is it the changing of exercises or is it the rep ranges?

I ask because seems like if its changing exercises as suggested....the golden six is going to be an issue.


I would maybe look at 531 bodybuilding templates. Just hitting the main lift for the day in a structured pattern and then going ham with whatever you feel like kn 4 or so other exercises.

Or you could just do the 4 main lifts from greyskull in the greyskull pattern but only 1 per day. Hit 4-5 other exercises that you want for the day and call it a day.

Or you could pick 1 lift let day and work up to a max effort on that lift for that day(can be a rep record or a max record) and the. Hit 4 or 5 other exercises how ever you feel for the day.

Or what I would suggest(just guessing on you needing to rotate exercises and rep ranges based off your post) is something like this....


Biggest thing is start thinking in terms of movement pattern. Set this up as an A/B/C/D type setup. Don't worry about what days you do it. Some times it might take two weeks to rotate through it, others you may go through it in a week.

321 ladder method- LINK

Day 1A-
Vertical press-321 ladder method

Vertical pull- max reps in a specific time

Squat pattern- 3 x 5+(greyskull style)

Pick 2-4 more exercises to hit for upper body. Whatever your motivation is.


Day 2A
Horizontal push- 321 ladder method

Deadlift- 321 ladder method

Horizontal pull- i suggest something like Kroc rows and doing something like max reps in a time period or 2 or 3 sets of max reps

Pick 2-4 upper body exercises and go ham




Day 1B
Vertical push/pull superset - pick a loading pattern and progress over time

Squat pattern- try for a widowmaker of 20 reps

Pick 2-4 upper body exercises and go ham


Day 2B

Horizontal push pull superset- pick a loading pattern and progress over time

Deadlift- 5 sets of 5 ramping weight each set

Pick 2-4 exercises for upper body and go ham



In the end, doesn't even matter how you do so long as you are intelligent about how you lay it out and you track over time setting rep records over time.


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SkintBack
Navy Fan
SoLo
Member since Nov 2015
767 posts
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re: Arnold's Golden Six 3x per week
Thanks for taking the time to write this. I am just getting around to soaking it in. I really like your A/B/C/D setup.

321 ladder method meaning 3 reps, increase weight then 2 reps, increase weight 1 rep. Like that? Sorry I'm not too familiar with ladders and waves.
This post was edited on 10/13 at 9:33 pm


Boring
Member since Feb 2019
1750 posts

re: Arnold's Golden Six 3x per week
As someone who ran it for a couple of months:

- There’s not much evidence Arnold ever used the program.
- It omits deadlifts.
- The sessions are long, especially in a commercial gym.
- BTN OHP is outdated.
- No progression scheme.

I burned out on it, didn’t gain much size or strength (I didn’t run it for long, admittedly). I always wonder if those old school guys like Leroy Colbert and Steve Reeves are lying or were just tougher than us...full body 3x per week with volume cranked to the max.
This post was edited on 10/13 at 11:52 pm


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
59230 posts

re: Arnold's Golden Six 3x per week
quote:

I always wonder if those old school guys like Leroy Colbert and Steve Reeves are lying or were just tougher than us...full body 3x per week with volume cranked to the max.


No idea who those guys are, but if they were on the juice, eating a ton and getting enough sleep it wouldn’t be a problem.


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lsu777
LSU Fan
westlake
Member since Jan 2004
14661 posts

re: Arnold's Golden Six 3x per week
quote:

321 ladder method meaning 3 reps, increase weight then 2 reps, increase weight 1 rep. Like that? Sorry I'm not too familiar with ladders and waves


Read the link, it explains it better than I could.

But honestly the A/B/C/D layout could work with any program. You can even add an E&F days to it if you wanted to stay with greyskull but rotate the exercises.

In general though, when most people tell me they are bored, I tell them to either rotate or if they are the type that much prefer to wing it......do one of the 4 main lifts a day using 531. From there hit whatever you want, but a max of 200 reps total on assistance.

If you do that, you are fine.


SkintBack
Navy Fan
SoLo
Member since Nov 2015
767 posts
 Online 

re: Arnold's Golden Six 3x per week
Sounds good. Thanks again


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