The cult figure of bodybuilding is undoubtedly the "Iron Arnie".

With rather ordinary physical data, this man managed to completely build his own body, bring it to aesthetic perfection and become the most recognized bodybuilder in the world. All thanks to a special training strategy.

Separate training system

The foundation of Arnold Schwarzenegger's training program is the principle of working with all parts of the body separately, and not pumping the entire muscles in one go to the gym.

It is customary to divide muscles into main groups:

• chest and shoulders (pushing muscles);
• back (pulling muscles);
• legs.

Before bodybuilding became widespread, athletes practiced working out all the muscles in one visit to the gym.

But with the development of this sport, it became clear that a more detailed pumping of each muscle group separately would be more effective.

This is how the split-training method appeared - breaking the whole complex into several fragments, each of which is worked out on its own day.

How Arnold Schwarzenegger rocked

Schwartz attached particular importance to basic exercises. After all, basic does not mean easy. The key point is the intensity of their implementation.

Back

The basis of pumping the back for Arnold has always been traction exercises: pull-ups, lifting heavy shells in an incline, T-bar pull.

Many athletes do not have strong enough muscles in the lower back, and it is these loads that will help strengthen these muscles. It is important to do them without chest support.

Performing pull-ups, the bodybuilder used different grip options (narrow and wide), used alternately forward and reverse grips.

To fully unlock the full potential of the spinal muscles, he used weighting.

Breast

The Schwarzenegger training program for relief necessarily included the following exercises:

• breeding dumbbells in a prone position;
• lifting the barbell lying horizontally;
• lifting the barbell on an incline bench at varying angles.

Breeding exercises are difficult to replace with any simulator, therefore, if you want the same wide and embossed chest, like a superstar, try not to neglect them.

Many breed using small weights, but you can achieve volume using only heavy projectiles.

Also, for the development of the pectoral muscles, Arnie did push-ups on the uneven bars, using additional weights: a 36-kilogram weight was fixed on his belt.

Arms

If you want to train like Arnold Schwarzenegger, then your classes should contain many elements related to flexion and extension of arms with heavy projectiles.

Pumping the biceps, the bodybuilder used his favorite drop set technique - a technique when the exercise is performed to failure, and in the next approach the weight of the load is reduced.

To build triceps, the athlete practiced barbell presses and block extensions of the arms, and also performed a French bench press.

Shoulders

Lifting dumbbells and barbells while sitting, military bench press are Arnie's favorite exercises, which helped him significantly increase the muscle mass of his shoulders.

The bodybuilder slightly modernized the lifting of dumbbells while sitting, adding a special turn of the palms to it.

Subsequently, this exercise was named after the creator of the Arnold presses.

Legs

The basis of any leg training are squats. Schwarzenegger squatted with a load on his chest or shoulders, made lunges. He practiced a variety of flexion and extension of the legs, deadlift.

He believed that in order to achieve the maximum effect, shock therapy was necessary, which consisted in performing a large number of heavy elements.

To work out each muscle, the athlete could perform 20 approaches.

The superathlete considered preliminary fatigue to be the most effective method for increasing leg volume, when training begins with leg extensions, and then squats with a load follow.

Press

The Schwarzenegger training program for the abdomen consisted of a mandatory minimum: twisting, lifting the legs on the horizontal bar (in the common people “corner”), lifting the torso and legs from a prone position.

Training plan

The Schwarzenegger program has 2 levels. Which one to choose, everyone decides, focusing on the degree of their own preparedness.

Both levels include a six-day gym membership schedule. The seventh day is left for rest.

The entry-level loads are distributed in such a way that all parts of the body are worked out twice a week. This is called a three-day split: the entire musculature is trained in three days.

The second level involves working each muscle three times a week. In this case, the body workout takes place in two days - a two-day split.

All workouts are necessarily supplemented by exercises for the press.

Level 1. Schwarzenegger training program for beginners

All muscles are pumped twice a week, and classes alternate.

A set of exercises for Monday and Thursday (we swing the chest, back):

• Bench press, three times 10 times.
• Bench press at an angle, three times for 12 repetitions.
• Pullover with a barbell, three times 12 times.
• Bent Over Raise, 4 reps x 10.
• Deadlift, 3 sets of 10, 6, 4, reps.
• Pull-ups, at least 50 times, as far as strength is enough.
• Raising the legs on the horizontal bar, 5 repetitions of 25 times.

Plan for Tuesday and Friday (shoulders and arms):

• Military press, three times 10 times.
• Barbell row to the chin, three times for 6 repetitions.
• Breeding hands with dumbbells, three times 12 times.
• Shvungi, 3 sets of 8 reps.
• Lifting the bar for biceps, three times 12 times.
• Alternate curls with dumbbells, 3 sets of 12 curls per arm.
• Press with a narrow grip, three times 8 times.
• French bench press in a standing position, three times 12 times.
• Wrist curls, 3 sets of 20 reps.
• Extension of the hands, 3 sets of 20 times.
• Twisting on the Roman bench, 3 sets of 30 times.

Exercises for Wednesday and Saturday for the lower back and legs:

• Squat with a load, 3 sets of 8 times.
• Lunges, 3 repetitions of 12 times.
• Leg curls, 3 sets of 15 reps.
• Lifting on socks, 3 repetitions of 25 times.
• Deadlift (Romanian), 3 sets of 10, 6 and 4 reps.
• Slopes with weighting, 3 sets of 10, 6 and 4 times.
• Back extension on the Roman bench, 5 sets of 25 times.

Sunday is reserved for muscle recovery.

Level 2. Schwarzenegger training program for advanced

We work on each part of the body three times a week, classes also alternate.

On Monday, Wednesday and Friday we swing the chest, back and legs.

• Pullover - 3 sets of 12 times;
• Bench press on an inclined bench - 3 sets of 12 times;
• Lunges with weights - 3 sets of 12 times;
• Rise on the Roman bench - 5 sets of 25 times;
• Springs - 3 sets of 25 times;
• Deadlift - 3 sets of 10, 6 and 4 times;
• Pull-ups (wide grip) - 50 times;
• Bench press - 3 sets of 10 reps.

When is the best time to exercise

Most athletes prefer to exercise in the morning, when the body is still full of energy and strength is not wasted.

Schwarzenegger also considered morning exercise more effective.

Subsequently, he drew up such a sports schedule for himself, in which he worked out 2 times a day three times a week: in the morning he worked out his chest and back, and in the evening, his legs. In the remaining three days, in the mornings, he shook his arms and shoulders.

If you want to achieve significant results, it is important to give all the best in the gym, to the limit.

As a rule, in the morning it turns out to make more efforts to perform exercises.

Relaxation

How productive your classes will be depends not only on how you train, but also on whether you rest properly.

The body needs time to recover. Therefore, the more intense the classes, the longer the rest should last. You need to sleep at least 8 hours.

If building muscle mass is your main goal, then it is not recommended to simultaneously engage in some other sports.

Additional activity will exhaust the body, and there will be no strength left for full-fledged bodybuilding.

Bodybuilder Nutrition Principles

With such intense training, there must be appropriate nutrition.

Arnold Schwarzenegger consumed a large amount of food and paid considerable attention to its quality.

The basic rules for compiling a diet that Arnie adhered to:

• Frequent meals: in addition to 3 meals a day, you need to have a snack 2-3 more times.
• High calorie intake: up to 5000.
• Required protein: 300 grams or more.
• Within half an hour after visiting the gym, consume carbohydrates.
• Supplement your daily protein intake with protein shakes.

Schwarzenegger's full weight training program is set out in his book " New Encyclopedia bodybuilding." The entire training complex is designed for a year and does not involve short periods.

This is a very high-intensity, high-intensity workout that may not be for everyone.

If you are an absolute beginner in this area, then it is better to adjust the program together with the trainer, adapting it to the capabilities of your body.

And of course, one should not forget about the technique for performing the elements, otherwise you can cause serious harm to your health.

The training plan of the legendary athlete is based on, that is, the study of individual muscle groups within one workout (and not the whole body as a whole).

It is known that "iron Arnie" trained each muscle group three times a week: his fitness schedule included almost 6 workouts in a row. According to the athlete, it was easier for him to control which muscle groups he was working on.

The basis of his classes were classical strength exercises. “The basis of his program was all basic exercises, comments Irina Terentyeva, instructor of the World Gym Club - Krasnodar.- Arnold trained hard in the truest sense of the word, and the emphasis was on exercises with free weights (barbells, dumbbells) - squats, lunges, deadlifts and his own body weight - pull-ups / push-ups. I also used isolated exercises for maximum concentration on a particular muscle group. His signature Arnold press is an example of a basic multi-joint shoulder exercise, where there are 2 press variations for almost all delt bundles in one exercise.

The athlete invented some movements to work out individual muscles on his own: the already named Arnold press, which has a strong effect

“Later he gained very high-quality mass in his shoulders, but he did this through powerful leg training! The body strives for proportions between arms and legs. Arnold knew about this and used this principle in his training: that is, if you create conditions where the legs are powerful, then the hands will begin to “catch up” or respond with growth faster than ignoring leg training. And any other weak muscle group.

In addition, training the lower body produces more testosterone, which is needed for muscle growth. Blood carries it throughout the body and getting into freshly trained muscle groups, they also begin to grow faster, ”says Irina Terentyeva.

Is the Schwartz workout program for everyone?

Alas, no: these classes are only for experienced athletes who already know how to perform basic exercises and work correctly with free weights. “For beginners, I would not recommend copying the Schwarzenegger program,” says Mikhail Vishnyakov, personal trainer of the Zhulebino Fitness Territory club. - Especially for a beginner who has not trained before, who does not yet have proper coordination. This category of those involved must first learn to control their body by working in simulators, then with their own weight. Gradually, you can use certain basic exercises and add other exercises of a smaller weight volume to them. Otherwise, there is a risk of serious injury."

Despite the popularity of Arnold Schwarzenegger's training, his methodology has its advantages and disadvantages. “His workouts are good because they are based on basic strength exercises. I would also call the advantage of his programs the presence of a split approach and the use of periodization in the training system - all this will help in building mass, ”says Mikhail Vishnyakov.

The disadvantages of the program relate to the technique of performing movements. “All the strength exercises that Arnold uses should only be performed under the supervision of an experienced trainer. I would not advise watching Schwarzenegger's workout and trying to copy his technique, he has a peculiar one, many exercises performed by him differ from the technically correct ones and are associated with injuries, ”adds Mikhail Vishnyakov.

We asked Mikhail to show us 10 basic exercises from the Schwarzenegger mass program.

Schwartz Workout Exercises: How to Use Them

It makes no sense to collect them in a single complex: not all athletes will “pull” such a volume of load. “It is better to group 2-3 exercises for a specific muscle group and make splits out of them: on the chest, legs, back,” explains Mikhail Vishnyakov. “I also recommend including 3-4 sets of ab exercises on each of the training days - classic twists, for example.”

Here is a sample training program that can be compiled from these Schwarzenegger exercises. Without a coach, it will be difficult to follow this scheme. It is advisable to supplement the program with other exercises.

Day 1, chest split and arm workout:

Bench press at an angle of 45 °;

Pullover;

French press;

Press exercise.

Day 2, back split and shoulder workout:

Pull-ups;

T-bar pull;

Bent over row;

Arnold press;

Press exercise.

Day 3, arm split and leg workout:

Squats;

Deadlift;

French press;

Lifting the bar for biceps while standing;

Press exercise.

For muscle growth, not only regular exercise is important, but also proper recovery: leave about 48 hours for rest between workouts.

How to build an activity

• Start your workout from the warm-up . “Light articular gymnastics and 10-15 minutes on any cardio machine will improve blood circulation and “warm up” the muscles,” says Mikhail Vishnyakov.
• Take your time - do the exercises at a relaxed pace tracking technique.
• Use weights weighing 80% of your maximum .
• Complete your workout light stretching . “But no more than 3-4 minutes, since this is also a load for the muscles, it is important not to overwork them,” the expert adds.

To complete the complex, you will need dumbbells, a bench, a barbell, a rack with a T-bar, and a horizontal bar.

Schwartz training: a set of basic exercises

Try to perform them with maximum control of the muscles. Proper exercise technique affects the effectiveness of classes and protects against injury.

45° Bench Press

Take dumbbells in your hands, sit on a bench with an inclined back. Bend your knees, place your feet at an angle of 45 ° to the body, press your shoulders, shoulder blades and sacrum to the support, maintain a natural curve in the lower back. Bend your elbows, spread your arms to the sides and lift the dumbbells up. Extending your elbows, squeeze the dumbbells up. Then slowly return to the starting position. This will make one repetition. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Pullover

Take a dumbbell in your hands, sit on the floor, lean back on the bench. Raise your pelvis up, bend your knees to a right angle, place your shoulder blades on the bench - the body and hips should form one straight line. Stretch your arms with a dumbbell forward and up. Working with the muscles of the chest, arms and back, smoothly take the palms with the dumbbell back and down, behind the head, closer to the floor. Keep your elbows straight. Then gently pull the projectile towards you, returning your hands to their original position. This will make one repetition. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Arnold press

Take dumbbells in your hands, sit on a bench with an inclined back. Bend your knees, put your feet parallel. Bend your elbows and raise the dumbbells in front of you. Then, without unbending your elbows and holding the dumbbells at face level, gently spread your arms to the sides. V extreme point straighten your elbows and squeeze the dumbbells up. Then return to the starting position: bend your elbows and smoothly connect the dumbbells at face level, bringing your forearms together. This is one repeat. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

french press

Sit on a bench with an inclined back, place your feet parallel, press your spine to the back. Take the barbell, stretch your arms up. Lock your shoulders in one position. Bend your elbows, lowering the barbell back and down, then gently straighten your arms, raising the projectile to its original position. This is one repeat. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Barbell curl for biceps

Stand straight, feet shoulder-width apart. Grab the bar with an overhand grip. Bending your elbows, lift it up to chest level. Don't arch your back or slouch. Extend your elbows and lower the barbell to the starting position. This is one repeat. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Deadlift

Stand straight, feet shoulder-width apart. Place the bar in front of you. Take the pelvis back, lean forward with the body, take the barbell with a direct grip, straighten your knees and straighten up. Then take the pelvis back, bend your knees and lower the projectile to the floor. This will make one repetition. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Bent over row

Stand straight, feet shoulder-width apart. Grab the bar with an overhand grip. Take your pelvis back, bend your knees slightly, lean your body forward. Lower your hands with the bar down. Bend your elbows, bring your shoulder blades together, and pull the bar towards your body. Then slowly lower the projectile down. This will make one repetition. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

T-bar pull

Place your feet on the platforms of the simulator with a T-bar, lean forward with your body, grab the handles. Bending your elbows, bring your shoulder blades together and pull the bar to your waist. Do not bend in the lower back, work with the abdominal muscles. Then slowly lower the barbell to its original position. This will make one repetition. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Pull-ups

Grasp the horizontal bar with your hands, placing your hands shoulder-width apart. Bending your elbows, pull your body up, try to touch the horizontal bar with your chest. Work the muscles of the press, back and arms. Then slowly lower your body down, straightening your elbows. Do the exercise in 3-4 sets of 10-12 repetitions in each.

Squats

Place the bar on your shoulders, grab the bar with a straight grip on the sides of the body. Place your feet shoulder-width apart. Bending your knees, push your pelvis back and lower yourself into a squat. Then gently straighten your knees, returning to the starting position. This will make one repetition. Do the exercise in 3-4 sets on 10-12 repetitions in everyone.

Take note of these exercises when compiling your weight training plan. Do not forget that in addition to classes, there are others important components programs. “The regime of the day is important: nutrition and sleep, drinking regimen. But the most important thing is that the psychological attitude is important, confidence in what you are doing, and what is already behind the scenes, long before you go on stage (even at the time of preparation in the hall) - you are already a champion, ”concludes Irina Terentyeva.

In the 70s, there was no need to consult grizzled climbers or flip through the tattered pages of National Geographic magazines in your dentist's office to find the most incredible mountain peak in the world.

Regulars at any local gym knew that the most impressive mountain was in Venice, California, where a mountain man from Austria with a very famous surname lives and trains. Even today, many agree that when we are talking about the development of biceps, no one has yet been able to surpass. Boasting a pair of powerful weapons that are claimed to be 22+" bicep girth, this Austrian Oak has managed to shatter previous standards and create an entirely new role model that every generation of bodybuilders aspire to.

Open question

But 30 years later, we still ask ourselves the question: How did he manage to do it; how did he form the Matterhorns from the muscles located between his rotator cuffs and elbows? And much more significant for all bodybuilding enthusiasts is the question: “Can I use Arnold’s biceps training to accelerate the growth of muscle tissue in my own arms?”

The answer is definitely yes. While it is worth noting that Schwarzenegger was physiologically unique for becoming an elite bodybuilder, the principles behind the visualization, intensity, and consistency of his training plan can be used by anyone from beginner to pro.

To help you chart the course that Schwarzenegger is taking to build the world's biggest biceps, we've selected key information and quotes from Wilder's wide range of Arnold-related publications.

Mighty oaks grow from tiny seeds

It is important (and necessary) to note that Schwarzenegger did not have similar musculature at a young age. In fact, his first bodybuilding training took place in 1962 at the age of 15, when the future Mighty Oak was a young tree, which was 6 feet tall and weighed 150 pounds. But he pointed to the following: “When I was 10 years old, I was already training my arms every day. By the time I started bodybuilding at 15, my biceps were already the most notable muscle group in my body. Through the development of these muscles, I have learned to fully control them.

“Then this ability helped me in bodybuilding when I started weight training. When I did the flexion exercises, I felt very special, because I instantly felt the flow of blood to the muscles.

Watch your biceps, be biceps

Many of us are aware of intellectual games, which were used by Schwarzenegger, trying to intimidate his opponents during the competition (as shown in the movie ""). However, he did not use similar tactics for Lou Ferrigno, or. In fact, the main person on whom he applied the most intense psychological tricks was himself.

“Throughout my entire career,” says Schwarzenegger, “I was constantly working on my mindset. It was for this reason that I began to look at my biceps as mountains, and not flesh and blood body parts. This type of thinking made my muscles grow faster and increase in volume significantly.”

“When you think of your biceps as simple muscles, you subconsciously set a limit for yourself in their volume, which is about 20 or 21 inches. When you limit yourself to these numbers, it becomes difficult for you to reach this level, let alone exceed it. But when you think about mountains, the limit of your biceps disappears, so you have a chance to overcome the usual mental barriers.

However, Schwarzenegger points out how important it is to temper our zeal with a healthy dose of pragmatism. “Enthusiasm is extremely important at all levels of bodybuilding. However, a beginner should learn to enjoy even a small increase in muscle. Don't tell him that great success comes easy and that he can become a giant if he trains like a champion."

"His progress should be a series of small successes, and he should look forward to each increase in mass."

Follow the prize

"Whether it's muscle or money, you have to think about it all the time," Dub recalls. “I once asked a guy I watched train for four years if he ever wanted to win the title of Mr. Universe. And he said, "No, I never thought that." And it is right. With that attitude, he would never have made any serious progress." Are you ready to accept it? Fine! Let's get down to the main elements.

shock approach

Applying this principle to every aspect of his life, Arnold Schwarzenegger analyzed in detail what steps to take in order to create the largest biceps in the world. Although his early workouts mostly consisted of barbell raises and dumbbell crunches, when he began to feature in American bodybuilding magazines, he began to do new exercises, such as isolated curls. By the age of 19, Schwarzenegger had already formed a biceps training methodology that was different from many others and helped build his developing muscles. “includes barbell curls, dumbbell crunches (sitting or standing), isolated bench curls, and concentration crunches. However, keep in mind that my training style has changed many times as I have always tried to shock my muscles,” says Schwarzenegger.

“I remember the days when my training partners and I did 20 extremely heavy sets of biceps using four to five reps each. On other days or two days later, we could do 10 sets of 15 reps each using a lighter weight.”

"This shock method had great importance for my preparation. Your muscles tend to resist growth if you keep doing the same exercises. But if you try to use different types of training, exercises, weights, set combinations and pace, you can keep them in balance. They kind of say to themselves, “Wow, there's something new. He did 10 sets of 20 reps, and the next workout he will do 20 sets of 5 reps. We will never get used to this. We won't be able to resist training, so we'll just have to grow."

“And his hands did just that. Their girth grew to 17 inches when he was 17, to 18 at 18, and reached 19 inches when he was 19.”

In fact, Schwarzenegger used this seemingly haphazard, but actually carefully planned, shock approach system for his biceps in order to achieve 20 inches of volume. Interestingly, despite the great success he had with this program, he instinctively knew that he could build much bigger biceps with just a few tweaks to his training methodology.

Fine tuning

Being a perfectionist, Dub decides to change the training program for biceps, which brought him success. Where before his only concern was to increase his stamina, now that he has become competitive professionally, he has realized that he will have to be more selective in how he achieves this. To that end, he decided to split his biceps training into two programs: the off-season, the post-Mr. Olympia period, which lasted nine months, and the pre-training season, three months before the competition.

The off-season program focused on building quality mass, and during pre-workouts, he focused on the relief of his massive muscles.

Off-season program

Gaining mass, Schwarzenegger stuck to a six-day split, working on his arms twice a week. Incredibly, each workout could take up to two hours: 45 minutes for triceps, 45 minutes for biceps, and 30 minutes for forearms, in that order. “Strict adherence to the absolute maximum during each exercise of this super program requires a break of three to four days between arm workouts, during which there is a full recovery and maximum growth', says Schwarzenegger.

Dividing crunches into two main categories for building and isolating mass, Schwarzenegger chooses two exercises from each group to ensure that he will gain really high-quality mass.

Exercise 1: Barbell Raises

“Changed lifts make a big difference to mass gain. I start the movement by holding the barbell at hip level, holding a shoulder-width grip, and propel it with a small push. This gives me enough momentum to overcome any obstacles as long as I continue to concentrate. I fully flex my biceps and then return the barbell to the starting position.”

“When the palms are facing up, I take advantage of the supination, which peaks at the outer head of the biceps during full flexion and develops the central portion of the muscle.”

Exercise 2: Incline Dumbbell Raise

“I lie down on a bench that is at a 45-degree angle. I prefer a low incline as it helps to fully expand the biceps at the bottom and keep that tension for a long time. One of the rules of muscle kinetics says that the stronger the initial tension in the muscles, the more muscle tissue is included in the work during flexion.

“When all the fibers of muscle tissue are included in the work, you gain mass. I strive to perform movements as efficiently as possible.

"The moment the blood supply to the arms increases, Schwarzenegger begins to perform isolated movements."

Exercise 3: One Arm Curl Concentration

"This exercise is performed in a standing position, the second hand is used for support."

The position of the body during bending with concentration is very important. Even the most experienced bodybuilders can pull their elbow to their chest excessively during this movement. The elbow should not move during the twist. The shoulder should remain in a vertical position, the dumbbell should be pulled up to the shoulder. Although this movement may seem uncomfortable, it is very beneficial for the development of the biceps.

Finally, with his hands begging for mercy, Schwarzenegger returns to the dumbbell rack for the final exercise.

Exercise 4: Standing Dumbbell Raises

“During the exercise, the little finger of the hand should, as it were, try to touch the head of the biceps at the peak of flexion.”
With this exercise, you will get that slight relief at the peak of the head of the biceps, which gives the final touch to any muscle. Therefore, you must remember that the movements must be performed evenly. The bicep acts as a powerful arch support for your arm, including during flexion. This little movement helps me develop my shoulders and lower bicep thickness.

It's enough

Four exercises, 20-26 sets, 45 minutes workout for huge biceps that will suit everyone. For Schwarzenegger, this was quite enough. "If I've done them right, I don't need more," he says.

“There are additional exercises that I do between sets, such as stretching the bicep muscle. I feel like the blood vessels are freed, which contribute to the flow of blood, performing its functions.

Pre-competition program

“Three months before the competition, I completely change my training program,” says Arnie. “Now my goal is to improve the relief and form. I reduce the number of approaches and try to pump up the muscles as much as possible during the workout. ” During this period, Schwarzenegger needed to speed up and train each arm as intensely as possible with virtually no rest between sets. He embarked on a six-day double split (two workouts a day, six days a week), loading his muscles into a grueling program three times a week. After all, you thought that his mass gain program was different! But that's not all.

“When I was about to compete in big competitions, I would stand in front of the mirror, watching my biceps and arm curl, holding a static position for two or even three minutes. I did this because the competition program was difficult. Having muscle mass is one thing, but being able to control it is another.”

Though he cautions, "This system was perfect for me, but such a grueling training program is not recommended for beginners." So, who, apart from the Austrian giant, can successfully use one of these programs?

Do as I say, not as I do

The great Boyer Coe once said, "Hard mode is the only way to train unless you're Mike or Ray Mentzer." Steve Michalik ran out of steam faster than many of his partners to keep up with his "intense" or rather "crazy" approach to training. It can be argued that Arnold Schwarzenegger is no less, if not more, physiologically gifted than any professional of them all. Its restorative abilities are almost unique, as is its legendary pain threshold. The desire to emulate one of these two programs can be overwhelming even for the most experienced bodybuilder. But regardless of his abilities, Schwarzenegger can be called a bodybuilder with the strongest willpower. He hasn't performed any random or haphazard activities throughout his career, which means his program can become a proven template for achieving your own bodybuilding success regardless of your experience or parameters.

“For beginners, I would suggest doing five sets with a barbell and dumbbells for a total of 10 sets of 8 to 12 reps,” says Schwarzenegger. “Focus on movement and try to improve your endurance. Experiment with various types movements until you find the ones that give you the most resistance to your biceps.”

After training for about a year, the bodybuilder moves to the average level, for this period Schwarzenegger recommends doing the following: “Look at your biceps and identify weaknesses. You can then develop individual program to help you work through these areas."

“If you lack volume in your biceps,” he continues, “pay attention to dumbbell raises. If you are lacking in relief, dumbbells can also help with this. Do more concentration curls and exercises with dumbbells lying on the bench like Reg Park did." Schwarzenegger says 12 total sets should be the norm for an intermediate bodybuilder.

Finally, he gives additional advice to those who train at an advanced level: “The biggest mistake experienced bodybuilders make is burning the biceps. It is based on a small group of muscles that you can only work on with intense training,” Terminator instructs. So what is overtraining? “I will note that the upper limit for biceps is 15 sets during a hard workout, but I meet a lot of bodybuilders who do 25 to 30 sets on a regular basis.”

A workout that includes 25-30 sets would be nothing special if you were Schwarzenegger.

Goodbye!

Schwarzenegger shared with readers tips on how to form massive biceps, and now it's your turn to use them. Set aside reading, go to gym and start training! Before you do, listen to one more piece of advice from Arnie, the muscle-building axiom that has contributed to his success with every workout: “This is the case when the mind prevails over the material. If you direct all the power of thought to achieve your goal, then you will get what you want!

Arnold's Off-Season Biceps Training Program

The exercise

With cheating: 5-8 sets of 8-12 reps

Incline Dumbbell Raise: 5-8 sets of 8-12 reps

: 5 sets of 10 reps

Alternate curls with dumbbells in a standing position: 5 sets of 10 reps

Pre-competition training program

Super Approach 1

Incline dumbbell curls

: 4 sets of 8-10 reps

Super Approach 2

Standing dumbbell curls: 4 sets of 8-10 reps

: 4 sets of 8-10 reps

Super Approach 3

: 4 sets of 8-10 reps

: 4 sets of 8-10 reps

Super Approach 4

: 4 sets of 8-10 reps

: 4 sets of 8-10 reps

Super Approach 5

Barbell Reverse Curl: 5 sets of 10-12 reps

Barbell Wrist Curls: 5 sets of 10-12 reps

Let's reach the Alpine peaks!

Five rules for biceps from Arnold Schwazenegger

• Diversity. Use barbells, dumbbells and cables.
• Isolation. Do not include deltas, lower back and other parts of the body when training biceps. Do not swing the shells (except for flexion exercises).
• Full range of motion. You need to control the weight if you are not using heavy movements during shock training.
• Pick a pace. Develop a pace for each movement.
• Total Concentration. Don't let yourself be distracted. Always focus on the movements and sensations in the muscles.

Using the Arnold program

We want to remind all readers that Arnold Schwarzenegger is a truly unique person, "one in a million", as well as an exceptional phenomenon. “Jokes aside,” you say. “Why tell us what we already know since we started training.” We hope to convey to you the fact that the gifted athlete Arnold was able to do things in the gym that would be beyond the power of mere mortals. Even advanced athletes can experience symptoms of overtraining, including chronic fatigue and injuries if they copy Arnold's workouts. We believe that many bodybuilders regardless of their age and skill level will be able to benefit from the Arnold principles that are presented in this article.

Bodybuilding is a very individual sport, in any case, you must tailor each training program to your personal characteristics and goals.

Who, if not Arnold Schwarzenegger, knows all the intricacies of self-improvement along with bodybuilding. His strategy for achieving quality muscle mass and extreme strength is not difficult at all. It is steeped in old school bodybuilding fundamentals and should be the foundation of every training program. This is a sure path to growth, but it is full of pain and struggle. If you want to know Arnold Schwarzenegger workout program, the best bodybuilder of all time, then you are in the right place.

Fundamentals Above All

The biggest mistake made in today's bodybuilding - people do not use basic exercises. And by basic, it doesn’t mean the lungs at all. Schwarzenegger's persistence is not at all due to some kind of "grandfather's" desire to live in the past. It comes from decades of constant dedication, experience, and hard-earned knowledge that precludes the use of all those fancy machines. Get back to your roots and experience incredible growth.

Arnold Schwarzenegger says: “A training program based on basic movements will bring a lot of results, but it is the level of intensity that distinguishes the alpha male from the rest. Always give your best in every set, don't save yourself for the next one. Every rep and every set should be done with maximum intensity, bringing your goal much closer."

Chest workout

There are 3 chest exercises that you should always follow:

• bench press
• bench press on an incline bench at different angles
• breeding dumbbells lying

The "Austrian Oak" was known for the size, shape and incredible breadth of the chest muscles. It was the "breeding" that fully developed his pectoral muscles - an exercise that cannot be replaced by any simulator. The main thing to remember is that the most important thing in training is stretching and contracting the muscles.

back workout

For the back, “iron Arnie” did pull-ups, barbell and dumbbell rows, and T-bar rows. Any movement in the form of a pull will add thickness to your back. These are the same exercises that he relied on from the beginning of his career to its very end and that were the skeleton of Arnold Schwarzenegger's training system.

Many athletes have an underdeveloped lower back, so it is necessary to give your body more freedom and space, to allow your lower muscles backs hold you tight throughout each set. Doing so will only strengthen them.

If your training program already includes deadlifts, perform them without anything (for example, leaning on a bench) that supports the chest.

Arm workout

Arnie liked to do all kinds of barbell and dumbbell curls. This included dumbbell curls on an incline bench, and concentrated curls isolated the biceps and helped create a “peak”. One of his favorite techniques to shock the biceps was "drop sets". The biceps muscle simply did not know what would happen next, as it was not used to such a training method.

To build the triceps, we did a lot of close-grip barbell presses, followed by block extensions and French bench presses.

Arnie's broad shoulders were built through exercises such as the seated barbell press, the military press, and the seated dumbbell press. Arnie improved the last of them a little, which made it possible to fully stretch the front bundle of deltas in the lower position and cut at the top point. Today, this exercise is called the Arnold Press.

I really liked to do dumbbell swings in an incline on a bench 45 ° up. Vince Gironde's gym had a bench with a slot, like in modern massage tables, which made it possible to isolate the body in the correct position and focus exclusively on the back beam.

The squat is a fundamental exercise in any training program and is essential for building big legs. Arnold Schwarzenegger did absolutely everything: back squats, front squats, deadlifts, lunges, lots of leg curls and leg extensions.

Regular ab workouts included just crunches, torso and leg raises, and hanging leg raises. Arnold and his friends believed in 500 reps for Roman bench presses.

Shock therapy

The main secret of success and muscle growth in bodybuilding is not to allow the muscles to adapt to power loads. If the body knows what will happen, then it can prepare for the loads. The training will become too easy, and you will experience the so-called "plateau" when the growth of physical quantities stops. To avoid this, there are many intense techniques that stimulate muscle fibers in a completely different way.

Three training methods were Arnold Schwarzenegger's favorite, one of which he used once a week for several basic movements:

After several warm-up sets, find a weight that you can lift no more than 1 time. Then drop enough to complete no more than 2 repetitions. And so on, until you do the last 10 reps. This is a ruthless technique - you practically do not rest between sets. You take a breath only in that period of time when you reduce the weight of the projectile.

Strip sets

On your last set, without resting, drop about 20% of the weight and do 5-10 more reps. Continue like this until there is nothing left on the neck. At the end, do 20 reps with the barbell.

Maximum effort

This method is practically no different from the standard "pyramid" - you start with a lighter weight and gradually move to the heaviest. However, it involves a certain set of repetitions, under which you need to choose the weight: 20, 15, 10, 8, 5, 3, 1, 1, 1. Take a rest between sets of 60-90 seconds.

Relief work

After one year of training, spent on gaining muscle mass and working out weak points, it's time for relief. The combination of a diet, a high number of repetitions and approaches, makes the contours of each muscle pronounced and clear.

I find this stage before the competition the most exciting - you have to be focused every day. Looking in the mirror after the next training program, - says Arnold Schwarzenegger, - you reveal all your weaknesses. It motivates, makes you train harder, and sets the course.

After you reach your initial goals, you can set the bar even higher and strive for an even more perfect physique. By devoting yourself to training without a trace, you can achieve everything and become successful.

Arnold Schwarzenegger workout program

The main muscle groups are trained 2 times a week. Program from the book "Encyclopedia of modern bodybuilding - Schwarzenegger A., ​​Dobbins B.".

• DAY 1 - CHEST/BACK
• DAY 2 - SHOULDERS/ARMS
• DAY 3 - LEGS/LOWER BACK
• DAY 4 - CHEST/BACK
• DAY 5 - SHOULDERS/ARMS
• DAY 6 - LEGS/LOWER BACK
• DAY 7 - REST

UNREAL motivational interview with a bodybuilding icon

Arnold program is an example of the German classical training, which was developed thanks to Joe Weider. It should immediately be noted that this program is only suitable for experienced and gifted athletes taking anabolic steroids. Often this program is searched for and begin to use beginners, because all they know about bodybuilding is Arnold Schwarzenegger. If you want big biceps and a powerful chest, if you have just started bodybuilding, you should use beginner training program and study carefully bodybuilding basics . For everyone else, this article and the program will be useful, in particular, we will consider as concisely as possible all the principles of training by Joe Weider, who trained Arnold.

Arnold Schwarzenegger's program was outlined in his book The New Encyclopedia of Bodybuilding, the main idea of ​​which was a split. The program does not imply micro-periodization, which does not allow straight people to use it without modifications, but on the other hand, there is macro-periodization in Arnold's program, that is, the training complex is initially signed for a year. Actually, absolutely all the principles set forth by Arnold in his book are the principles of Joe Weider. Many are trying to find in the book the secret of Arnold's big biceps and powerful chest. If that's what you're looking for, then the secret lies in genetics!

Arnold has angular and thin shoulders, yes, of course, he built a lot of meat on them, so in the framework of the layman's thinking, Arnold's shoulders are colossal, but we are talking about genetics. Arnold Schwarzenegger is a classic mesomorph, and all mesomorphs have problems with their shoulders, but there are no problems with their chest and biceps. Why? Because if the arms and chest did not compensate for the weight of the shoulder girdle, then a person would not be able to run normally. The bottom line is that our body was not designed to win the Mr. Olympia contest, or to show biceps to the girls on the beach, the whole body is built to be as functional as possible. Therefore, in order to tighten the lagging muscle, you need to create a need for its growth. In this sense, the expression "If you want big arms, train your legs" very meaningful! Listen to him!

main complex

1 level

Monday and Thursday - chest and back
Bench press - 3 sets of 10 reps
Incline Press - 3 sets of 12 reps
Pullover - 3 sets of 12 reps
Wide grip pull-ups
Bent Over Row – 4 sets of 10 reps
Deadlift failure
Hanging leg raise

Tuesday and Friday - Shoulders and Arms
Military bench press - 3 sets of 10 reps
Breeding arms with dumbbells - 3 sets of 12 reps
Barbell row to the chin - 3 sets of 6 reps
Shvung – 3 sets of 8 reps
Biceps curls - 3 sets of 12 reps
– 3 sets of 12 reps
Close Grip Press – 3 sets of 8 reps
Standing French Press - 3 sets of 12 reps
Wrist curls - 3 sets of 20 reps
Wrist extensions - 3 sets of 20 reps
Roman bench - 3 sets of 30 reps

Wednesday and Saturday - legs
Barbell Squat – 3 sets of 8 reps
Lunges – 3 sets of 12 reps
Leg curls - 3 sets of 15 reps
Calf raises - 3 sets of 25 reps
Romanian draft
Barbell Bent Over – 3 sets of 10, 6, and 4 reps to failure
Roman bench - 5 sets of 25 reps

2 level

chest, back and legs
Bench press - 3 sets of 10 reps
Incline Press - 3 sets of 12 reps
Pullover - 3 sets of 12 reps
Wide grip pull-ups - 1 set of 50 reps or max
Bent Over Row – 4 sets of 10 reps
Deadlift – 3 sets of 10, 6 and 4 reps up to failure
Barbell Squat – 3 sets of 8 reps
Lunges – 3 sets of 12 reps
Leg curls - 3 sets of 15 reps
Calf raises - 3 sets of 25 reps
Roman bench - 5 sets of 25 reps

Tuesday, Thursday and Saturday - shoulders, back and arms
Military bench press - 3 sets of 10 reps
Breeding arms with dumbbells - 3 sets of 12 reps
Barbell row to the chin - 3 sets of 6 reps
Shvung – 3 sets of 8 reps
Romanian deadlift - 3 sets of 10, 6 and 4 reps to failure
Barbell Bent Over – 3 sets of 10, 6, and 4 reps to failure
Biceps curls - 3 sets of 12 reps
Alternate curls with dumbbells - 3 sets of 12 reps
Close Grip Press – 3 sets of 8 reps
Seated French Press - 3 sets of 12 reps
Wrist curls - 3 sets of 20 reps
Wrist extensions - 3 sets of 20 reps
Hanging Leg Raises – 5 sets of 25 reps

for advanced

Arnold Schwarzenegger's advanced training system involves two trips to the gym per day. The athlete trains the legs 3 times a week, training takes place in the evening after the morning workout of the chest and back, on the rest of the days the athlete trains the shoulders and arms. As you have already noticed, Arnold recommends resting on Sundays, although it should be noted that training already creates excessive stress. Most likely, even on a course of anabolic steroids, you will not survive such a program. These programs are designed for gifted professionals who are able to endure such high level training intensity. But in the end we will look at adapted version Arnold Schwarzenegger program that you can use!

Classic Arnold Program

Monday, Wednesday and Friday - morning workout
Bench press - 15, 10, 8, 6 and 4 reps, last 2 sets drop sets
Incline Press - 15, 10, 8, 6 and 4 reps, last 2 sets drop sets
Breeding dumbbells - 3 sets of 10, 8 and 6 reps
Dips – 3 sets of 15, 10 and 8 reps
Pullover - 3 sets of 15 reps
Wide grip pull-ups - 4 sets of 10 reps
Narrow grip pull-ups– 4 sets of 10 reps
Bar T row – 4 sets of 15, 12, 8 and 6 reps
Bent Over Row – 4 sets of 8 reps

Monday, Wednesday and Friday - evening workout
Barbell Squat - 20, 10, 8, 6 and 4 reps
Front Squats - 10, 8, 8 and 6 reps
Hack squats - 3 sets of 10 reps
Leg curls - 20, 10, 8 and 6 reps
Alternate leg curls– 4 sets of 10 reps
Romanian deadlift - 3 sets of 10 reps
Calf raises - 8 sets of 15 reps
Roman bench - 3 sets of 25 reps
Exercise bike - 100 times in each direction
Twisting in the simulator– 3 sets of 25 reps
Hanging Leg Raises - 50 reps

Tuesday, Thursday and Saturday - shoulders, arms and calves
Standing press - 15, 10, 8, 8 and 6 reps
Breeding arms with dumbbells - 4 sets of 8 reps
Dumbbell Raise – 4 sets of 8 reps
Shrugs – 3 sets of 10 reps
Curls – 15, 10, 8, 6 and 4 reps