Arnie's training method is still popular among athletes. Find out all the secrets of the Arnold Schwarzenegger workout program by reading our article. Often, custom solutions can bring outstanding results. Bodybuilding is no exception, as athletes need to experiment to make continuous progress. However, very often athletes move along a well-worn track, using the same exercises all the time. As a result, many gifted athletes have failed to achieve their goals.
Arnie's training at the initial stage also took place in the same direction. The roommates drew up a training program for him. They were an authority for most of the audience of the hall and constantly competed among themselves. However, Schwarzenegger had a lively mindset and was able to escape the shackles of his training routine. If this had not happened, the world would never have known Conan and the Terminator. At least the way we know them.
He did not want to stay with his comrades in the provincial hall and wanted to conquer the world. Today we will talk about the Arnold technique - a bodybuilding program. It was thanks to her, according to Arnie, that Olympia was conquered.
Principles of the Arnie program
Supersets were first invented by Joe Weider and were used to work on small muscles. But Arnie came up with the idea to create his own supersets for the muscles of the back and chest. The results exceeded all expectations.
According to the rules, the superset is based on combining exercises aimed at developing antagonistic muscles. The first supersets were designed to train triceps and biceps, which was quite logical. Large muscles are usually pumped using basic movements and large working weights.
Arnie decided to combine the training of two of the most difficult groups - chest and back. Before that, not a single athlete trained in this way. Moreover, the point here is not only the need to have a huge will to perform extreme approaches, but also a rather short time spent on this, because each group demanded to devote less than half an hour to it. At the same time, all famous athletes spent more than an hour on this. But, despite the large number of skeptics, Arnie began to use his program, and the result of these trainings is known to everyone.
Arnie's training method
Arnold's method - bodybuilding program has proven to be very effective and physiological explanations can be found for this. The pectoral and back muscles are antagonists. When inhaling, the muscles of the back unfold the shoulders, and the chest muscles compress them as you exhale. Thus, these groups are involved in one physiological process and interact most closely at the level of the central nervous system. When one group works, the muscles of the second are provided with a rush of blood, and, therefore, their nutrition improves. Arnie's training program includes nine exercises, four of which are for each of the muscle groups, and the last exercise is a half-lover. It should probably be recalled that only thanks to this exercise can the muscles of the two groups under consideration be simultaneously used.
The total number of sets is 45, and the rest between them should not exceed one minute. Thus, the entire workout takes about 45 minutes.
Superset Arnie # 1
This superset opens the Arnold Method, a bodybuilding program. It consists of a bench press and wide grip pull-ups. The author of the technique squeezed 60 kilograms for 30 to 40 repetitions.
When performing the bench press, the following "pyramid" was used: 15-15-12-8-6. The working weight increased as you moved along the "pyramid". It should also be said that when using powerful breathing during the exercise, the chest expands, which somewhat increases the effectiveness of the bench press.
Superset Arnie # 2
At this stage, the t-bar row and incline bench press are performed in the prone position. For the upper chest, the incline press is the most optimal exercise, and thanks to the use of the t-bar, the lats are perfectly stretched. The "pyramid" of the set had the following form: 15-12-12-10-10 repetitions.
Superset Arnie # 3
This superset combined wide-grip bent over rows and dumbbell raises while lying down. Arnie knew very well about one of the most common injuries - rupture of the pectoral muscle from overuse. For this reason, he did not perform full amplitude dumbbell mixing. His movements were limited to the level of his chest. When performing the exercises, the "pyramid" represented the following form - 15–12–10–10–10.
Superset Arnie # 4
The superset included weighted push-ups and tight pull-ups. Arnie used a pull-up weight of about 40 kilograms, and each set of push-ups on the uneven bars consisted of 15 repetitions. But Arnie pulled himself up in a not entirely traditional way.
On the crossbar, he placed a V-shaped handle. The one that is used in the pull on the block from above and to the belt. He pulled himself up, holding the handle. Each set had 12 reps. It was the final superset of Arnold's bodybuilding program.
Semiver Arnie
Schwarzenegger was very fond of half lovers. There was a lot of talk about their effectiveness, but Arnie was convinced that this exercise was necessary. Those familiar with the anatomy of the human body know that the extremities of the ribs are connected to a massive flexible tissue called the sternum. Thanks to this, the ribs have the mobility necessary for inhalation and exhalation.
Thanks to the work on the sternum, Arnie has systematically increased the volume of the breast. When performing a half-faith, Schwarzenegger was located on the bench across, and the pelvis dropped as low as possible to the floor. After completing the training session, Arnie sat in front of the mirror and posed. He learned from the medical literature that due to the static load on the muscles, ischemia or, more simply, a lack of oxygen is caused in them. The muscles then take up large amounts of oxygen. As you know, oxygen is a powerful anabolic and Arnie was sure that posing after training had a positive effect on muscles.
A detailed breakdown of Arnold Schwarzenegger's training program in this video:
