Arnold Schwarzenegger, one of the most successful bodybuilders of all times. Who may have better high volume workout, then the big Schwarzenegger-
Top Form Measurements:
Arms 22 inches
Chest 57 inches
Waist 34 inches
Thighs 28.5 inches
Calves 20 inches
Weight 235 pounds
Height 6’2″
Adopt his approach to training, or at least some of it, and you’re right on the mark for making some serious progress!
“No Pain No Gain”, says Arnold but don’t think, that he build that massive body just from the hard work in the gym! Diet, Training, Recovery, Workout Routine and all that covered with strong Mind.
“Strong Mind that’s what divides the champion from someone else who is not a champion”.
- Arnold’s Diet
There are two components behind Arnold’s diet philosophy!
1.Fill your body full of quality nutrients. No junk food!!!
2.Calorie cycling. Mix high calorie days with low calorie days.
Arnold says, that eating quality food, reach on protein and calcium, and mixing high calorie days with low calorie days during the week, will help your metabolism. Staying long enough on low calorie diet will slow your metabolism down, and further fat loss would be incredibly difficult!
- Arnold’s Training
Arnold would move mountains, if he had to in order to achieve his goal. Training to the limit is what will give you no limit. For Arnold pushing his body to the limit was the quickest route to the success. He recommend, that a range of 8-12 reps be utilized when performing upper-body movements and 12-16 reps for lower-body movements.
Concentrating on each and every rep of every set is something Arnold did always. It is often said that once Arnold began to focus on his set, nothing could distract him, not even a bomb detonating in the next room.
For anyone who wishes to gain muscle size and shape, the power of the mind cannot be underestimated!!!
- Arnold’s Recovery
“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.”
As much as Arnold loved his time in the gym he also knew that the recovery is a big and important part of the game. Never cross the line between enough and too much. He recommends 48 hours of rest after working larger muscle groups and slightly less for the smaller ones. Warm up before workout and stretch after one as a part of your injury free workout experience.
- Arnold’s Workout routine
Mon, Wed, Fri:
Chest:
Bench press – 5 x 6-10. Flat bench flyes – 5 x 6-10. Incline bench press – 6 x 6-10. Cable crossovers – 6 x 10-12. Dips – (body weight) 5 x failure. Dumbell pullovers – 5 x 10-12.
Back:
Wide-grip chins (to front) – 6 x failure. T-bar rows – 5 x 6-10. Seated pulley rows – 6 x 6-10. One-arm dumbell rows – 5 x 6-10. Straight-leg deadlifts – 6 x 15.
Legs:
Squats – 6 x 8-12. Leg press – 6 x 8-12. Leg extensions – 6 x 12-15. Leg curls – 6 x 10-12. Barbell lunges – 5 x 15.
Calves:
Standing calf raises – 10 x 10. Seated calf raises – 8 x 15. Oneplegged calf raises (holding dumbells) – 6×12.
Forearms:
Wrist curls (forearms on knees) – 4 sets, 10 reps. Reverse barbell curls – 4 sets, 8 reps. Wright roller machine – to failure.
Abs: ½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop.
Tues, Thurs, Sat :
Biceps:
Barbell curls – 6 x 6-10. Seated dumbell curls – 6 x 6-10. Dumbell concentration curls – 6 x 6-10.
Triceps:
Close-grip bench presses – 6 x 6-10. Pushdowns – 6 x 6-10. French press (barbell) -6×6-10. One-arm triceps extensions (dumbell) – 6 x 6-10.
Shoulders:
Seated barbell presses – 6 x 6-10.Lateral raises (standing) – 6 x 6-10. Rear-delt lateral raises – 5 x 6-10. Cable lateral raises 5 x 10-12.
Calves , Forearms & Abs: Same as Monday, Wednesday, Friday workout
There was very little rest between sets, and he usually increased weight each and every set!
Ask the experienced rather than the learned! “Be Schwarzenegger”, workout like Schwarzenegger.