Discover Arnold Schwarzenegger’s Workouts Classic -bodybuilding/fitness
Arnold Schwarzenegger‘s success was largely due to the devotion tohis craft. He believed in giving everything you take your time.
The level of devotion that Schwarzenegger had in bodybuilding (and Hollywood) has not been seen before that time, and most likely, has not been seen since.
If you know anyone else in bodybuilding, you know Arnold Schwarzenegger. If there was ever a man who really made their mark in the world of bodybuilding was Arnold Schwarzenegger.
His muscular physique was just amazing when he competed. If you follow his rules of formation today, many of them still hold true.
Arnold once said, “you will find, as I did, that building muscle builds up in every part of your life.” That statement pretty much sums up his general attitude towards his time spent at the gym. You have to give everything you have, in order to see results.
“Bodybuilders that must force themselves to go to the gym and work out will never achievethe kind of success possible for those who can’t wait to go to the gym and start pumping iron,” Arnold said in The New Encyclopedia of Modern Bodybuilding.
“Bodybuilding is much like any other sport. To succeed, you must dedicate yourself to 100% for your training, diet and mental approach. ”
Arnold Schwarzenegger‘s diet
Schwarzenegger philosophy is that bodybuilding is not an effort single event. If you really want to see success, you need to focus on all three components, including the training program, the nutritional intake and your mental approach.
His workout routine has been built on his belief that it is essential to get the right nutrients in your body.
He stated that in order to build muscle, you need to replenish your bodyfull of quality nutrients. You should never slack off and turn to junk food to fill the void of calories. If you want to build lean, solid muscle, food quality is key.
Fat loss-side of things, one of the greatest Arnold Schwarzenegger workout routine strategies was calorie cycling. This involved having some higher calorie days interspersed with some lower calorie days to prevent its metabolism to slow down. This still works today as a way of keeping the body on its toes.
Arnold Schwarzenegger‘s Training
“The last three or four reps is what makes muscles grow. This area of pain divides the sample from someone else who is not a champion. ”
For Arnold, pushing your body to the limit was the fastest way to success. He felt that both research and experience have shown that most training gains came when a weight was lifted that was between70% and 75% of the one-rep max.
Its recommended range of 8-12 reps per set was for movement upper body and 12-16 for lower bodymovements.
In addition, training on the edge, according to Arnold Schwarzenegger, is a must. It is only in case of failure when every single muscle tissue contracts in all its strength and when the true results are held. This is echoed by so many bodybuilders to this day.
Arnold Schwarzenegger‘s recovery process
“The training gives us an outlet for pent-up energy created by stress and, in doing so, the tone the spirit as well as the conditions for exercising the body.”
For Arnold Schwarzenegger, the training was not only a means to create a muscular body, but rather a way to grow and develop into the best person he could be.
As much as he loved his time in the gym, he also knew that the rest periods were vital for success. He was well known for his legendary tenacity, but also realized that there was a fine line between enough and too much. If you crossed that line, overtraining would put in.
We recommend 48 hours of rest after work muscle groups bigger and a little less for children. Has also been found that your level of training progressed, you would be able to handle more work with less recovery time and may tolerate more frequent workouts.
Finally, he believed that the best way to treat injuries was to preventthem. His methods of prevention including running a thorough warm-up before workouts and stretching once it was finished.
Arnold Schwarzenegger’s workout routine
With the workout routines below, Arnold recommended a rest period of 1 minute with the maximum rest period is 3 minutes. After 3 minutes, the body is practically recovered. There is no real advantage to go longer.
Barbell bench press: 4 sets of 10, 8, 6, and 4 reps
Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps
Dumbbell flys: 3 sets of 10, 8, and 6 reps
Parallel bar dips: 3 sets of 15, 10 and 8 reps
Pullovers: 3 sets of 15 reps each
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, 12, 8, and 6 reps
Bent-over barbell rows: 4 sets of 8-12 reps
Squat: 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set
Front squats: 4 sets of 10, 8, 8, and 6 reps
Hack squats: 3 sets of 10 reps each
Leg curls: 4 sets of 20, 10, 8, and 6 reps
Standing leg curls: 4 sets of 10 reps each
Straight-leg dead lifts: 3 sets of 10 reps each
Donkey calf raises: 4 sets of 10 reps each
Standing calf raises: 4 sets of 15, 10, 8, and 8 reps
Crunches: 3 sets of 25 reps
Bent-over twists: 100 reps each side
Machine crunches: 3 sets of 25 reps
Crunches: 50 reps
Behind-the-neck-barbell press: 5 sets of 10, 8, 8, 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
Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps
Incline dumbbell curls: 4 sets of 8 reps each
Concentration curls: 3 sets of 8 reps each
One-arm triceps extensions: 3 sets of 10 reps each
Barbell wrist curls: 4 sets of 10 reps each
Reverse wrist curls: 3 sets of 10 reps each
Seated calf raises: 4 sets of 10 reps each
Reverse crunches: 4 sets of 25 reps
Seated twists: 100 reps each side
Vertical bench crunches: 4 sets of 25 reps