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In bodybuilding's "Golden Era," Schwarzenegger was king - and his training philosophies still resonate today. Get big the Arnold way. By Jeff Bayer, Fitness Specialist
Page 1: Schwarzenegger Workout
Schwarzenegger's Workout Routine If there's one man who has truly left his mark on the world of bodybuilding, Arnold Schwarzenegger is that man. And if you know no one else in the bodybuilding industry, you know Arnold Schwarzenegger. Not only is he wellknown for his unbeatable muscular physique back in the day when he competed, but he's also been a great inspiration to many. What's more is that his legendary workout advice from the past still holds true today. If you adopt his approach to training, you're right on the mark for making some serious progress. Arnold once said, "You'll find, as I did, that building muscle builds you up in every part of your life." This statement pretty much sums up his overall attitude toward his time spent in the gym; you have to give it everything you've got in order to see results. "Bodybuilders who have to force themselves to go to the gym and work out will never achieve the kind of success possible for those who can't wait to hit the gym and start pumping iron," Arnold stated in The New Encyclopedia of Modern Bodybuilding. Let's take a look at Arnold Schwarzenegger’s workout routine and how he left his mark on the bodybuilding industry.
"Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach." Schwarzenegger's philosophy was that bodybuilding is not a single-event endeavor. If you really want to see success, you must focus on all three components including your training program, your nutritional intake and your mental approach. Arnold Schwarzenegger’s workout routine was built, in part, on his firm belief that it is essential to get the right nutritional strategies underway. He stated that in order to build muscle, you must fill your body full of quality nutrients. You should never slack off and turn to junk food to fill the calorie void. If you want to build lean, solid muscle, quality nutrition is key. On the fat-loss side of things, one of the biggest strategies in Arnold Schwarzenegger's workout routine was
you'd be able to handle more work with less recovery time and could tolerate more frequent workouts. he also knew that rest periods were vital to success. If you crossed that line.calorie cycling. For more of the theories behind Schwarzenegger's workout routine. He advised that on any calorie-reduced diet. He also felt that as your training level progressed. pushing your body to the limit was the quickest route to muscular success. keep reading… Page 2: Schwarzenegger Workout Routine training "The last three or four reps is what makes the muscles grow. Finally. His prevention methods included always performing a thorough warm-up before workouts and stretching once he was finished. he felt. your body is as recovered as it's going to get so there is no advantage. He recommended 48 hours of rest after working larger muscle groups and slightly less for the smaller ones. if you went long enough you would see your metabolism slowing down. Once you're at that three minute mark. Lower muscles. thus. making further fat loss incredibly difficult. is a must. He was well-known for his legendary toughness.and low-caloric days. are more endurance-focused. training wasn't just a means to create a muscular body. As much as he loved his time in the gym. mind and recovery "Training gives us an outlet for suppressed energies created by stress and. It's only at failure when every single muscle tissue is contracting in full force and when the true results take place. He recommend that a range of 8-12 reps be utilized when performing upper-body movements and 12-16 reps for lower-body movements. Arnold recommended rest periods of about one minute. tone the spirit just as exercise conditions the body. he felt. according to Arnold Schwarzenegger. This involved having some higher calorie days interspersed with some lower calorie days in order to prevent his metabolism from slowing down. overtraining would set in. but rather a way to grow and develop into the best person he could be." For Arnold. This area of pain divides the champion from someone else who is not a champion. he believed the best way to treat injuries was to prevent them. therefore they can stand the higher rep range better. Set your average calorie target for the week and then stagger your calories with both high. taking no longer than three minutes. which would be targeted sufficiently with 9 sets or so. Are you ready to feel the burn and check out our video? Page 3: Schwarzenegger's Training Routine . training to the limit. schwarzenegger’s workout routine Note that for the following workout program. Additionally." For Arnold Schwarzenegger. but also realized that there was a fine line between enough and too much. to resting longer. Beginner-to-intermediate trainees are best off doing 12 sets per body part while advanced trainees should aim for 20 in all muscles except for very small ones like biceps and triceps. He felt that both research and experience demonstrated that the most training gains came when a weight was lifted that was between 70% and 75% of the one-rep max.
and 4 reps Barbell incline bench press: 4 sets of 10. 8. and 6 reps Parallel bar dips: 3 sets of 15. and 4 reps Dumbbell flys: 3 sets of 10. 6. 8. 8. 8. and 6 reps Bent-over barbell rows: 4 sets of 8-12 reps Thighs Squat: 5 sets of 10. and 6 reps Hack squats: 3 sets of 10 reps each Leg curls: 4 sets of 20. 8. 12. 10. and 4 reps Incline dumbbell curls: 4 sets of 8 reps each . and 4 reps with a 20 rep warm-up set Front squats: 4 sets of 10. 6. 10 and 8 reps Pullovers: 3 sets of 15 reps each Back Chin-ups: 4 sets of 10 reps minimum each side Close-grip chins: 4 sets of 10 reps T-bar rows: 4 sets of 15. and 8 reps Abdominals Crunches: 3 sets of 25 reps Bent-over twists: 100 reps each side Machine crunches: 3 sets of 25 reps Crunches: 50 reps Tuesday/Thursday/Saturday Shoulders Behind-the-neck-barbell press: 5 sets of 10. and 6 reps with a 15-set warm-up Lateral raises: 4 sets of 8 reps each Bent-over dumbbell laterals: 4 sets of 8 reps each Dumbbell shrugs: 3 sets of 10 reps each Upper arms Standing barbell curls: 5 sets of 15. 8. 8. 8. 8. and 6 reps Standing leg curls: 4 sets of 10 reps each Straight-leg dead lifts: 3 sets of 10 reps each Calves Donkey calf raises: 4 sets of 10 reps each Standing calf raises: 4 sets of 15. 10.Schwarzenegger's Training Routine Click the thumb to the left for our accompanying video. 6. 6. Monday/Wednesday/Friday Chest Barbell bench press: 4 sets of 10. 8. 10. 8. 8.
The New Encyclopedia of Modern Bodybuilding. New York City: Simon & Schuster Paperbacks.Concentration curls: 3 sets of 8 reps each One-arm triceps extensions: 3 sets of 10 reps each Forearms Barbell wrist curls: 4 sets of 10 reps each Reverse wrist curls: 3 sets of 10 reps each Calves Seated calf raises: 4 sets of 10 reps each Abdominals Reverse crunches: 4 sets of 25 reps Seated twists: 100 reps each side Vertical bench crunches: 4 sets of 25 reps Resources: Schwarzenegger. 1998. Arnold. .