Strong as an Oak:
Strong as an Oak: an authoritative retrospective of Arnold Schwarzenegger's training program—every bodypart, every exercise— an authoritative retrospective of Arnold Schwarzenegger's training program—every bodypart, every exercise— from the last 35 years of muscle & fitness
from the last 35 years of muscle & fitness Muscle & Fitness
Muscle & Fitness,, Jan, 2005Jan, 2005 by by Joe WuebbenJoe Wuebben Chest
Chest
It's misleading, really, to mention Arnold's chest and back routines separately; he supersetted the two exclusively for most of his It's misleading, really, to mention Arnold's chest and back routines separately; he supersetted the two exclusively for most of his
bodybuilding career. (We can, however, focus on the exercises for each bodypart separately, keeping in mind that he paired them up in his bodybuilding career. (We can, however, focus on the exercises for each bodypart separately, keeping in mind that he paired them up in his
routines.) routines.)
He had a few simple reasons for employing supersets: One, it saved time and allowed him to train chest and back in just one hour He had a few simple reasons for employing supersets: One, it saved time and allowed him to train chest and back in just one hour
combined; two, he felt he could handle more weight this way and develop greater muscle density (as is the logic behind training opposing combined; two, he felt he could handle more weight this way and develop greater muscle density (as is the logic behind training opposing muscle groups together); and, of course, he relished having both his chest and back--essentially, his entire upper body--pumped up at the muscle groups together); and, of course, he relished having both his chest and back--essentially, his entire upper body--pumped up at the same time. "When the chest and the upper back are pumped simultaneously, there is an indescribable feeling of growth stimulation and same time. "When the chest and the upper back are pumped simultaneously, there is an indescribable feeling of growth stimulation and massiveness," he said.
massiveness," he said.
But Arnold warned beginners about this style of training, recommending that they work into it slowly because of the demands it places on But Arnold warned beginners about this style of training, recommending that they work into it slowly because of the demands it places on endurance and stamina. Even non-beginners can struggle. Arnold once told a story about how he introduced his chest/back workout to endurance and stamina. Even non-beginners can struggle. Arnold once told a story about how he introduced his chest/back workout to several experienced bodybuilders while visiting South Africa. According to The Oak, two of his training partners "passed out cold and a several experienced bodybuilders while visiting South Africa. According to The Oak, two of his training partners "passed out cold and a third became so ill that he lost his breakfast!"
third became so ill that he lost his breakfast!"
Did we mention that he performed this workout three days a week? Did we mention that he performed this workout three days a week? OAK TIPS
OAK TIPS
* Despite relatively high rep ranges, Arnold went as heavy as he could when training chest to elicit maximal growth. He typically used the * Despite relatively high rep ranges, Arnold went as heavy as he could when training chest to elicit maximal growth. He typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise.
pyramid principle, increasing weight and decreasing reps on each set of a given exercise.
* He also regularly employed straight-arm pullovers in his training using either a dumbbell or barbell, despite their exclusion from this * He also regularly employed straight-arm pullovers in his training using either a dumbbell or barbell, despite their exclusion from this routine. Arnold felt that pullovers expanded the thorax and enlarged his ribcage, though this was never proven to be fact.
routine. Arnold felt that pullovers expanded the thorax and enlarged his ribcage, though this was never proven to be fact.
* In addition to supersets, he also frequently performed forced reps, iso-tension (holding poses between sets and after workouts) and peak * In addition to supersets, he also frequently performed forced reps, iso-tension (holding poses between sets and after workouts) and peak contractions (squeezing the muscles at the top of each rep) in his training. He did whatever it took to increase intensity.
contractions (squeezing the muscles at the top of each rep) in his training. He did whatever it took to increase intensity. EXERCISE
EXERCISE SETS SETS REPSREPS Bench
Bench Press (WPress (Warm-up) arm-up) 1 1 30-4530-45 Bench
Bench Press Press 5 5 20-6*20-6* Incline
Incline Barbell Barbell Press Press 5 5 10-1510-15 Flat-Bench Dumbbe
Flat-Bench Dumbbell ll Flye Flye 5 5 10-1510-15 Weighted
Weighted Dip Dip 5 5 1515
*Pyramid up the weight and lower your reps set to set. *Pyramid up the weight and lower your reps set to set. * FLAT-BENCH DUMBBELL FLYE
* FLAT-BENCH DUMBBELL FLYE
Arnold did flyes much like anyone would, with one small yet noticeable difference: Instead of bringing the dumbbells together to touch at Arnold did flyes much like anyone would, with one small yet noticeable difference: Instead of bringing the dumbbells together to touch at the top of each rep, he stopped when they were about 10 inches apart, then lowered them back down. He felt this offered constant tension the top of each rep, he stopped when they were about 10 inches apart, then lowered them back down. He felt this offered constant tension on the pectorals, especially the outer pecs.
on the pectorals, especially the outer pecs. Back
Back
It wasn't just recently that bodybuilders of all levels coveted an immensely wide, thick and chiseled back, a la Ronnie Coleman and Dorian It wasn't just recently that bodybuilders of all levels coveted an immensely wide, thick and chiseled back, a la Ronnie Coleman and Dorian Yates. Arnold, along with Franco Columbu and others from their generation, also knew the importance of the back double-biceps and Yates. Arnold, along with Franco Columbu and others from their generation, also knew the importance of the back double-biceps and lat-spread poses for winning major competitions.
spread poses for winning major competitions.
When Arnold trained back, he didn't just concentrate on lifting the weight to a desired position--that would've been way too concrete and When Arnold trained back, he didn't just concentrate on lifting the weight to a desired position--that would've been way too concrete and typical. He would never be the best doing, and thinking, the way everyone else did. With lat pulldowns, he attempted to pull the sky down typical. He would never be the best doing, and thinking, the way everyone else did. With lat pulldowns, he attempted to pull the sky down on top of him, not simply move the bar to his upper chest. When deadlifting, those weren't weight plates on the ends of the barbell, they on top of him, not simply move the bar to his upper chest. When deadlifting, those weren't weight plates on the ends of the barbell, they were massive planets. The thinking
Which brings us to Conan the Barbarian, naturally. "Had I been aware of Conan during my competition years, I probably would have Which brings us to Conan the Barbarian, naturally. "Had I been aware of Conan during my competition years, I probably would have imagined I was him during my workouts," Arnold said leading up to his role in the movie. He was intent on developing his back for the imagined I was him during my workouts," Arnold said leading up to his role in the movie. He was intent on developing his back for the picture because he knew it would be easily visible from many camera angles. The last thing he wanted was less-than-stellar lats if he was to picture because he knew it would be easily visible from many camera angles. The last thing he wanted was less-than-stellar lats if he was to be a proper barbarian. "I'll want my back muscles to bristle with power," he said. "If my back is writhing and rippling during fight scenes, be a proper barbarian. "I'll want my back muscles to bristle with power," he said. "If my back is writhing and rippling during fight scenes,
the public will know that I am a rugged fighter." the public will know that I am a rugged fighter." OAK TIPS
OAK TIPS
* Arnold believed that the best way to train back was to train all areas of it--outer, upper, lower and middle--and finish the workout with a * Arnold believed that the best way to train back was to train all areas of it--outer, upper, lower and middle--and finish the workout with a power movement, like deadlifts or cleans, that works all the back muscles.
power movement, like deadlifts or cleans, that works all the back muscles.
* After each back exercise, Arnold stretched his lats by pulling hard on a stationary object with either one or both arms fully extended. * After each back exercise, Arnold stretched his lats by pulling hard on a stationary object with either one or both arms fully extended. This, he figured, helped him achieve great overall lat development, and remain flexible and limber in the upper body.
This, he figured, helped him achieve great overall lat development, and remain flexible and limber in the upper body.
* When he wanted to hit the lower lats, he always used a narrow grip for chin-ups, pulldowns and any type of row. The lower lats were * When he wanted to hit the lower lats, he always used a narrow grip for chin-ups, pulldowns and any type of row. The lower lats were important to Arnold when doing twisting back poses onstage, as they complemented his immense width nicely.
important to Arnold when doing twisting back poses onstage, as they complemented his immense width nicely. EXERCISE
EXERCISE SETS SETS REPSREPS Wide-Grip
Wide-Grip Pull-Up Pull-Up 5 5 15-8*15-8* T-Bar
T-Bar Row Row 5 5 1010-15-15 Bent-Over
Bent-Over Barbell Barbell Row Row 5 5 10-1510-15 Chin-Up
Chin-Up 5 5 1212 Barbell
Barbell Deadlift Deadlift 3 3 6-106-10
*Pyramid up the weight and lower your reps set to set. *Pyramid up the weight and lower your reps set to set. * WIDE-GRIP PULL-UP
* WIDE-GRIP PULL-UP
When Arnold said wide, he meant it; many vintage photos show his hands much wider than shoulder-width apart when doing pull-ups. When Arnold said wide, he meant it; many vintage photos show his hands much wider than shoulder-width apart when doing pull-ups. (Hint: That makes it tougher.) He started from a complete hanging position and pulled himself as high as possible, usually touching the bar (Hint: That makes it tougher.) He started from a complete hanging position and pulled himself as high as possible, usually touching the bar behind his head. His first eight or so reps were strict, then he'd cheat a bit to get the last few up.
behind his head. His first eight or so reps were strict, then he'd cheat a bit to get the last few up. Biceps
Biceps
Legendary Weider writer Dick Tyler once wrote of Arnold's first visit to a gym, inspired by photos of Reg Park in the German magazine Legendary Weider writer Dick Tyler once wrote of Arnold's first visit to a gym, inspired by photos of Reg Park in the German magazine Der Muskelbilder. The young Oak watched gym members lifting weights and did his best to commit to memory the exercises they did so Der Muskelbilder. The young Oak watched gym members lifting weights and did his best to commit to memory the exercises they did so that he and his friends could do them at home. Four in particular stood out, all arm exercises: the cheating barbell and Zottman curls for that he and his friends could do them at home. Four in particular stood out, all arm exercises: the cheating barbell and Zottman curls for biceps, and pressdowns and the close-grip bench press for triceps. At the time, having big arms interested Arnold the most and would serve biceps, and pressdowns and the close-grip bench press for triceps. At the time, having big arms interested Arnold the most and would serve
as his starting point in bodybuilding. as his starting point in bodybuilding.
When Arnold arrived in America, he'd never even seen a preacher bench, an apparatus he would soon use religiously to build biceps that When Arnold arrived in America, he'd never even seen a preacher bench, an apparatus he would soon use religiously to build biceps that would surpass those of predecessors Larry Scott, Rick Wayne and Sergio Oliva, who Arnold once regarded as having "the biggest arms I've would surpass those of predecessors Larry Scott, Rick Wayne and Sergio Oliva, who Arnold once regarded as having "the biggest arms I've ever seen."
ever seen."
He found that bodybuilders in America trained more methodically, and had a firm understanding of anatomy and physiology. Despite He found that bodybuilders in America trained more methodically, and had a firm understanding of anatomy and physiology. Despite having already won a Mr. Universe title and possessing two of the biggest arms in the world, he felt he could do better. "I wasn't reaching having already won a Mr. Universe title and possessing two of the biggest arms in the world, he felt he could do better. "I wasn't reaching my fullest potential," he said. "The deep fibers of my muscles were untouched. It was as if I had built a large building on top of a
my fullest potential," he said. "The deep fibers of my muscles were untouched. It was as if I had built a large building on top of a
foundation of sand." He recalled watching Larry train and was "particularly fascinated watching him bomb his biceps on a curling machine. foundation of sand." He recalled watching Larry train and was "particularly fascinated watching him bomb his biceps on a curling machine. His arms looked deep and thick from training."
His arms looked deep and thick from training." OAK TIPS
OAK TIPS
* Arnold wasn't afraid to cheat on arm exercises, especially standing curls. He felt that going very heavy was the best way to gain size, and * Arnold wasn't afraid to cheat on arm exercises, especially standing curls. He felt that going very heavy was the best way to gain size, and if a little body english was required to get the weight up, so be it.
if a little body english was required to get the weight up, so be it.
* To achieve full development, Arnold always included at least one exercise in his routine, like a dumbbell curl, in which he rotated his * To achieve full development, Arnold always included at least one exercise in his routine, like a dumbbell curl, in which he rotated his palm up (supination) as he lifted the weight.
EXERCISE
EXERCISE SETS SETS REPSREPS Barbell
Barbell Cheat Cheat Curl Curl 6-7 6-7 6-86-8 Incline
Incline or or Seated Seated Dumbbell Dumbbell Curl Curl 6-7 6-7 6-86-8 Preacher
Preacher Curl Curl 6-7 6-7 6-86-8 Concentration
Concentration Curl Curl 5 5 6-86-8 FOREARMS
FOREARMS Barbell
Barbell Reverse Reverse Curl Curl 5 5 8-108-10 Reverse
Reverse Preacher Preacher Curl Curl 5 5 8-108-10 Barbell
Barbell Wrist Wrist Curl Curl 7 7 1010 * CONCENTRATION CURL * CONCENTRATION CURL
The Oak didn't always sit down for this one, as most people do nowadays. He'd often just bend over at the waist, holding a 65-pound The Oak didn't always sit down for this one, as most people do nowadays. He'd often just bend over at the waist, holding a 65-pound dumbbell in one hand and supporting himself with his elbow on his knee. He kept this one strict--no cheating.
dumbbell in one hand and supporting himself with his elbow on his knee. He kept this one strict--no cheating. Triceps
Triceps
Though the majority of credit for his 22-inch-plus arms was attributed to his eye-popping biceps, Arnold acknowledged early on that Though the majority of credit for his 22-inch-plus arms was attributed to his eye-popping biceps, Arnold acknowledged early on that two-thirds of that girth resided on the other side of his humerus. After initially focusing more on his bi's, Arnold wised up and sought to build thirds of that girth resided on the other side of his humerus. After initially focusing more on his bi's, Arnold wised up and sought to build hulking triceps by employing multijoint movements like the close-grip bench press and weighted dip to go along with his old-standby hulking triceps by employing multijoint movements like the close-grip bench press and weighted dip to go along with his old-standby pressdowns (on a lat pulldown machine) and french presses.
pressdowns (on a lat pulldown machine) and french presses.
As with chest and back, Arnold often supersetted biceps and triceps, though usually just during precontest training. This further As with chest and back, Arnold often supersetted biceps and triceps, though usually just during precontest training. This further
demonstrates his firm belief in the benefits of training opposing muscles together, an idea recognized before him by Joe Weider and still demonstrates his firm belief in the benefits of training opposing muscles together, an idea recognized before him by Joe Weider and still adopted by many bodybuilders today. His precontest routine typically consisted of five torturous supersets, repeated four times each, adopted by many bodybuilders today. His precontest routine typically consisted of five torturous supersets, repeated four times each, followed by five supersets for forearms. If he sought gains in size, he'd do this twice a week; for definition, three times weekly. followed by five supersets for forearms. If he sought gains in size, he'd do this twice a week; for definition, three times weekly.
Although cautioning novice lifters against doing his routine ("This system ... is a severe form of advanced training that is not recommended Although cautioning novice lifters against doing his routine ("This system ... is a severe form of advanced training that is not recommended for beginners"), ever the promoter, he advocated the routine to others in a feature article titled "How I Built My 22 1/2" Arms." "If you're an for beginners"), ever the promoter, he advocated the routine to others in a feature article titled "How I Built My 22 1/2" Arms." "If you're an advanced trainer and want to shock your arms into growth, why not give my twice-a-week arm growth program a try?" he wrote. "It
advanced trainer and want to shock your arms into growth, why not give my twice-a-week arm growth program a try?" he wrote. "It brought my arms up to their present massive size ... see what it can do for YOU!"
brought my arms up to their present massive size ... see what it can do for YOU!" OAK TIPS
OAK TIPS
* Arnold believed that to increase arm size, you had to gain weight. He estimated that it takes about a 10-pound weight gain to add 1 inch to * Arnold believed that to increase arm size, you had to gain weight. He estimated that it takes about a 10-pound weight gain to add 1 inch to the arms. To do this, he would increase his calorie intake by 1,500-2,000 per day over his typical diet.
the arms. To do this, he would increase his calorie intake by 1,500-2,000 per day over his typical diet.
* His typical rep entailed lowering the weight slowly on the negative and exploding it up on the positive. This gave him a "double benefit * His typical rep entailed lowering the weight slowly on the negative and exploding it up on the positive. This gave him a "double benefit on each rep" and promoted maximum growth.
on each rep" and promoted maximum growth.
* During most of his career, Arnold trained arms 2-3 days per week with very high volume. He was even known to devote 1-2 hours to his * During most of his career, Arnold trained arms 2-3 days per week with very high volume. He was even known to devote 1-2 hours to his triceps alone. Of course, conventional training wisdom doesn't condone this.
triceps alone. Of course, conventional training wisdom doesn't condone this. EXERCISE
EXERCISE SETS SETS REPSREPS Close-Grip
Close-Grip Bench Bench Press Press 5-6 5-6 6-86-8 Cable
Cable Pressdown Pressdown 5-6 6-85-6 6-8 Lying
Lying EZ-Bar EZ-Bar French French Press Press 5-6 5-6 6-86-8 Dumbbell
Dumbbell Kickback Kickback 5 5 6-86-8 * LYING FRENCH PRESS * LYING FRENCH PRESS
Arnold preferred the cambered bar for this one. He'd space his hands about 8-10 inches apart and lower the bar from an arms-extended Arnold preferred the cambered bar for this one. He'd space his hands about 8-10 inches apart and lower the bar from an arms-extended position (perpendicular to the floor) to behind his head with his elbows flexed past 90 degrees.
Shoulders Shoulders
Arnold used to discuss his shoulders as though they were the missing link to complete upper-body development. "A man who has Arnold used to discuss his shoulders as though they were the missing link to complete upper-body development. "A man who has
developed wide, broader shoulders," he once said in a magazine article, "feels superior and has a greater sense of security and confidence developed wide, broader shoulders," he once said in a magazine article, "feels superior and has a greater sense of security and confidence about him." Not surprisingly, he scoffed at the large number of bodybuilders he knew whose training regimens were absent of any sort of about him." Not surprisingly, he scoffed at the large number of bodybuilders he knew whose training regimens were absent of any sort of shoulder routine. No wonder the one exercise named after him, the Arnold Press, is a delt movement.
shoulder routine. No wonder the one exercise named after him, the Arnold Press, is a delt movement.
Early in his bodybuilding career, The Oak's deltoids were the weakest aspect of his upper body. So Arnold concentrated on them tirelessly, Early in his bodybuilding career, The Oak's deltoids were the weakest aspect of his upper body. So Arnold concentrated on them tirelessly, training all three deltoid heads--anterior, posterior and middle--and after winning the 1967 Mr. Universe contest in London, he attributed training all three deltoid heads--anterior, posterior and middle--and after winning the 1967 Mr. Universe contest in London, he attributed his victory in large part to his improved shoulder development. Three years later at the 1970 Universe, he beat his idol Reg Park, along with his victory in large part to his improved shoulder development. Three years later at the 1970 Universe, he beat his idol Reg Park, along with Dave Draper, and again wrote that he was thankful he'd trained his shoulders so hard and that his width up top was what made the
Dave Draper, and again wrote that he was thankful he'd trained his shoulders so hard and that his width up top was what made the difference.
difference.
Joe Weider once asked Arnold what importance he thought bone structure served in overall shoulder development; in other words, are some Joe Weider once asked Arnold what importance he thought bone structure served in overall shoulder development; in other words, are some people born with it and some not? The future governor of California acknowledged that certain individuals did possess a genetic advantage, people born with it and some not? The future governor of California acknowledged that certain individuals did possess a genetic advantage, at the time namely Steve Reeves and Frank Zane, but didn't concede failure to those who don't. He maintained that anyone could widen his at the time namely Steve Reeves and Frank Zane, but didn't concede failure to those who don't. He maintained that anyone could widen his shoulders by at least 2 inches via "direct and specialized training."
shoulders by at least 2 inches via "direct and specialized training." OAK TIPS
OAK TIPS
* Arnold kept barbell work to a minimum when training shoulders. He reasoned that all the bench and incline presses he did, which also hit * Arnold kept barbell work to a minimum when training shoulders. He reasoned that all the bench and incline presses he did, which also hit the delts to some degree, would suffice.
the delts to some degree, would suffice.
* For a good while, he trained delts first in a workout that included arms, citing that his delts were naturally weak and needed to be worked * For a good while, he trained delts first in a workout that included arms, citing that his delts were naturally weak and needed to be worked when fresh.
when fresh.
* The trapezius muscles were never neglected in Arnold's training, despite not always being mentioned. He was apt to work his traps with * The trapezius muscles were never neglected in Arnold's training, despite not always being mentioned. He was apt to work his traps with his delts.
his delts. EXERCISE
EXERCISE SETS SETS REPSREPS Barbell
Barbell Clean Clean and and Press Press (warm-up) (warm-up) 1 1 20-3020-30 Arnold
Arnold Press Press drop drop set* set* 5 5 66 --Compound set
--Compound set with--Bent-Over
Bent-Over Lateral Lateral Raise Raise 5 5 8-108-10 Lying
Lying Lateral Lateral Raise** Raise** 5 5 1212 Cable
Cable Lateral Lateral Raise Raise 5 5 1212 Alternating
Alternating Dumbbell Dumbbell Front Front Raise Raise 3 3 1212
*Arnold started with 95-pound dumbbells, then descended in 10-pound *Arnold started with 95-pound dumbbells, then descended in 10-pound Increments without resting, finishing with 55s, doing six reps at each weight. Increments without resting, finishing with 55s, doing six reps at each weight. **Lying sideways on an incline board
**Lying sideways on an incline board * CABLE LATERAL RAISE
* CABLE LATERAL RAISE
Using a low pulley, Arnold raised one arm out to the side, knuckles up, to shoulder height and squeezed. The arm stayed slightly bent Using a low pulley, Arnold raised one arm out to the side, knuckles up, to shoulder height and squeezed. The arm stayed slightly bent throughout to ease tension on the elbow joint. To bring the rear deltoid head into play, sometimes he'd grip the handle behind his body. throughout to ease tension on the elbow joint. To bring the rear deltoid head into play, sometimes he'd grip the handle behind his body. Legs
Legs
In his early days, Arnold's leg-training protocol suffered from two critical pitfalls: Disuse and, as Joe Weider called it, primitivism. The In his early days, Arnold's leg-training protocol suffered from two critical pitfalls: Disuse and, as Joe Weider called it, primitivism. The former was pretty straightforward--the young Austrian didn't train legs at all his first year of bodybuilding. After finally clueing in to his former was pretty straightforward--the young Austrian didn't train legs at all his first year of bodybuilding. After finally clueing in to his lower body, he went overboard, even going so far as to train legs every day for a year, doing 10 sets of squats and 10 sets of leg curls each lower body, he went overboard, even going so far as to train legs every day for a year, doing 10 sets of squats and 10 sets of leg curls each day. Not surprisingly, he wasn't satisfied with the results.
His primitive ways were most reflective in lifting "retreats" that he and his buddies would go on in the Austrian countryside, as described in His primitive ways were most reflective in lifting "retreats" that he and his buddies would go on in the Austrian countryside, as described in another Tyler-written story. They'd load up several cars with weights and drive to a remote area in the trees where they could train. They'd another Tyler-written story. They'd load up several cars with weights and drive to a remote area in the trees where they could train. They'd squat from morning till afternoon, then rest and drink beer, then go right back to squatting again. That's how they did it--pick an exercise squat from morning till afternoon, then rest and drink beer, then go right back to squatting again. That's how they did it--pick an exercise and do it until you can't do it anymore.
and do it until you can't do it anymore.
When Joe came into the picture, such antiquated training methods went by the wayside, as did the beer-drinking. He felt Arnold's legs had When Joe came into the picture, such antiquated training methods went by the wayside, as did the beer-drinking. He felt Arnold's legs had become bulky without enough definition. "[Your legs] suffer by comparison [to your upper body] and it is of the most urgent necessity that become bulky without enough definition. "[Your legs] suffer by comparison [to your upper body] and it is of the most urgent necessity that you completely alter your leg-training program," Joe told young Arnold. "I rather imagine, too, that others may have noticed this odd effect you completely alter your leg-training program," Joe told young Arnold. "I rather imagine, too, that others may have noticed this odd effect and are puzzled by it."
and are puzzled by it."
Arnold agreed, which produced the type of workout you see here, not to mention wonderfully proportioned legs. Arnold agreed, which produced the type of workout you see here, not to mention wonderfully proportioned legs. OAK TIPS
OAK TIPS
* Arnold often split his quad workouts into two sessions, doing his first three thigh exercises in the morning and doing the last one or two in * Arnold often split his quad workouts into two sessions, doing his first three thigh exercises in the morning and doing the last one or two in the evening. This assured that every exercise was performed at utmost intensity.
the evening. This assured that every exercise was performed at utmost intensity.
* Despite the intensity of his leg training, Arnold kept his rest periods between sets short, no more than one minute. This created a * Despite the intensity of his leg training, Arnold kept his rest periods between sets short, no more than one minute. This created a "flushing" effect, keeping maximum blood in the muscles for the entire session.
"flushing" effect, keeping maximum blood in the muscles for the entire session.
* Sometimes he would do leg curls in the middle of his quad workout (after front squats and before leg presses) to give the front of his * Sometimes he would do leg curls in the middle of his quad workout (after front squats and before leg presses) to give the front of his thighs a short break. Then he'd do more sets of hamstrings at the end of the workout.
thighs a short break. Then he'd do more sets of hamstrings at the end of the workout. EXERCISE
EXERCISE SETS SETS REPSREPS Barbell
Barbell Squat Squat 5 5 88 Front
Front Squat Squat 5 5 8-108-10 Leg
Leg Press Press 5 5 1010 Leg
Leg Extension 5 Extension 5 1010 Lying
Lying Leg Leg Curl Curl 8 8 1010 * FRONT SQUAT * FRONT SQUAT
Arnold liked this movement for building up his lower quads just above the knee to accentuate the "teardrop," aka vastus medialis. He went Arnold liked this movement for building up his lower quads just above the knee to accentuate the "teardrop," aka vastus medialis. He went heavy (no surprise) and took it down very low, thighs well past parallel to the floor. To avoid injury, he always made sure to keep his back heavy (no surprise) and took it down very low, thighs well past parallel to the floor. To avoid injury, he always made sure to keep his back straight throughout and warmed up thoroughly beforehand.
straight throughout and warmed up thoroughly beforehand. Abs
Abs
Abs were never Arnold's best bodypart. He didn't naturally have a small waist, nor did he possess the deeply etched six-pack of Frank Zane Abs were never Arnold's best bodypart. He didn't naturally have a small waist, nor did he possess the deeply etched six-pack of Frank Zane or even Serge Nubret. But his midsection was never really a weakness, either. Perhaps that was because he was a master of deception. Look or even Serge Nubret. But his midsection was never really a weakness, either. Perhaps that was because he was a master of deception. Look at shots of him posing and you'll notice that most of the time he would twist his upper body in some way to face the camera or the judges, at shots of him posing and you'll notice that most of the time he would twist his upper body in some way to face the camera or the judges, regardless of the pose. This gave him the appearance of having a smaller waist, and it was an important strategy for him in competition. regardless of the pose. This gave him the appearance of having a smaller waist, and it was an important strategy for him in competition. He also defied any genetic shortcomings by adopting an extremely high-volume routine, which consisted of many exercises and lots of reps He also defied any genetic shortcomings by adopting an extremely high-volume routine, which consisted of many exercises and lots of reps (see workout box). Smartly, he also acknowledged that eating clean played a major role in ridding fat in the area and helping his abs show (see workout box). Smartly, he also acknowledged that eating clean played a major role in ridding fat in the area and helping his abs show through. That his vacuum wasn't Zane-like wasn't for a lack of effort or passion.
through. That his vacuum wasn't Zane-like wasn't for a lack of effort or passion.
Arnold considered the midsection one of the most critical parts of the male physique, citing the sculpted abdominals of Greek gods as his Arnold considered the midsection one of the most critical parts of the male physique, citing the sculpted abdominals of Greek gods as his inspiration. "In physique competitions, if your abdominal region has a slight layer of fatty tissue on it," he once said, "you might as well inspiration. "In physique competitions, if your abdominal region has a slight layer of fatty tissue on it," he once said, "you might as well forget about taking home a trophy."
forget about taking home a trophy." OAK TIPS
OAK TIPS
* Arnold felt that abdominal work should be done every day. (We typically don't recommend such volume, however.) He was even known * Arnold felt that abdominal work should be done every day. (We typically don't recommend such volume, however.) He was even known to train abs twice a day on occasion, when he wanted to make a noticeable difference in a short time.
to train abs twice a day on occasion, when he wanted to make a noticeable difference in a short time.
* He usually trained abs at the end of his workout, after calves, the other bodypart he felt needed more frequent training to spur * He usually trained abs at the end of his workout, after calves, the other bodypart he felt needed more frequent training to spur development.
development.
* Arnold's oblique training consisted primarily of controlled twisting motions while holding a bar across his shoulders. He was careful not * Arnold's oblique training consisted primarily of controlled twisting motions while holding a bar across his shoulders. He was careful not to build up muscle in that area, for fear that it would make his waistline larger.
EXERCISE
EXERCISE SETS SETS REPSREPS Hanging
Hanging Knee Knee Raise Raise 3 3 25-5025-50 Roman
Roman Chair Chair Sit-Up Sit-Up 4 4 25-3025-30 Lying
Lying Leg Leg Raise Raise 3 3 25-3025-30 Side-to-Side
Side-to-Side Twists Twists 3 3 5050 Back
Back Extension Extension 3 3 1515 Seated
Seated Leg-Up Leg-Up 4 4 25-5025-50 * LYING LEG RAISE
* LYING LEG RAISE
Lying on a flat bench with his arms overhead, hands grasping the bench for stability, Arnold started with his legs straight, parallel to the Lying on a flat bench with his arms overhead, hands grasping the bench for stability, Arnold started with his legs straight, parallel to the floor. He then contracted his abs to raise his legs until they were perpendicular. He lowered them slowly back down, keeping constant floor. He then contracted his abs to raise his legs until they were perpendicular. He lowered them slowly back down, keeping constant tension on his midsection.
tension on his midsection. Calves
Calves
You're likely familiar with Arnold's self-consciousness about his calves; they used to be small, so he'd cut the bottoms off his sweatpants to You're likely familiar with Arnold's self-consciousness about his calves; they used to be small, so he'd cut the bottoms off his sweatpants to expose them, which motivated him to bring them up, a goal at which he was ultimately successful. So you've heard. But did you know expose them, which motivated him to bring them up, a goal at which he was ultimately successful. So you've heard. But did you know about his "relationship" with his calves? He used to literally communicate with them. Seriously. Here's what he had to say in a past issue of about his "relationship" with his calves? He used to literally communicate with them. Seriously. Here's what he had to say in a past issue of MUSCLE BUILDER:
MUSCLE BUILDER:
"The calves are like no other muscle, and every day they seem to have a different mood," he said. "Sometimes I can do calf raises with "The calves are like no other muscle, and every day they seem to have a different mood," he said. "Sometimes I can do calf raises with shoes on and it feels better, then other times the shoes get in the way and I have to do this exercise with bare feet.... It's strange; kind of shoes on and it feels better, then other times the shoes get in the way and I have to do this exercise with bare feet.... It's strange; kind of supernatural.
supernatural.
"A secret I learned is to test the calves' personality or attitude with two or three sets, then I know which way they want to go that particular "A secret I learned is to test the calves' personality or attitude with two or three sets, then I know which way they want to go that particular day. The calves will let you know--just give them a chance to 'talk' to you." He went on to say it's "almost like they have a mind of their day. The calves will let you know--just give them a chance to 'talk' to you." He went on to say it's "almost like they have a mind of their own--a brain that the other muscles don't have."
own--a brain that the other muscles don't have." OAK TIPS
OAK TIPS
* Arnold couldn't use enough variety in his calf training. Anything that would shock the stubborn calves was fair game--high reps, low reps, * Arnold couldn't use enough variety in his calf training. Anything that would shock the stubborn calves was fair game--high reps, low reps, super-short rest periods (15-30 seconds), supersets, you name it.
super-short rest periods (15-30 seconds), supersets, you name it.
* For the most part, he took his calf exercises through a full range of motion--down for a full stretch and up until they nearly cramped. * For the most part, he took his calf exercises through a full range of motion--down for a full stretch and up until they nearly cramped. However, he also occasionally did full sets of partial reps, which allowed him to go much heavier, or finished off regular sets with a few However, he also occasionally did full sets of partial reps, which allowed him to go much heavier, or finished off regular sets with a few partials.
partials. EXERCISE
EXERCISE SETS SETS REPSREPS Donkey
Donkey Calf Calf Raise Raise 5 5 15-3015-30 Standing
Standing Calf Calf Raise Raise 5 5 15-3015-30 Leg-Press
Leg-Press Calf Calf Raise Raise 5 5 20-3020-30 Standing
Standing One-Legged One-Legged Calf Calf Raise Raise (with (with a a dumbbell) dumbbell) 3 3 15-3015-30 * STANDING ONE-LEGGED CALF RAISE
* STANDING ONE-LEGGED CALF RAISE
Holding a dumbbell in one hand, Arnold would stand on one leg on a wooden block, concentrating on each calf muscle separately. He made Holding a dumbbell in one hand, Arnold would stand on one leg on a wooden block, concentrating on each calf muscle separately. He made sure the block was high enough so his heel wouldn't touch the floor at the bottom of the movement, even though he stretched the calf fully sure the block was high enough so his heel wouldn't touch the floor at the bottom of the movement, even though he stretched the calf fully on each rep.
Calf input: training
Calf input: training the lower legs has puzzled the lower legs has puzzled many over the years. Here's Arnold's two centsmany over the years. Here's Arnold's two cents Muscle & Fitness
Muscle & Fitness,, Sept, 2005Sept, 2005 byby Arnold Schwarzenegger Arnold Schwarzenegger
CALVES MUST BE the most widely controversial muscle group to train, aside maybe from abs. Discussions range from training heavy vs. CALVES MUST BE the most widely controversial muscle group to train, aside maybe from abs. Discussions range from training heavy vs. light, to high reps vs. low reps, to what volume and frequency is appropriate for working them. As you probably know, I have strong
light, to high reps vs. low reps, to what volume and frequency is appropriate for working them. As you probably know, I have strong opinions on training calves. And while others may disagree with my stances (no pun intended) on developing the gastrocnemius and soleus opinions on training calves. And while others may disagree with my stances (no pun intended) on developing the gastrocnemius and soleus muscles, here they are nevertheless:
muscles, here they are nevertheless:
* On Resistance: Back when I was still having trouble putting size on my calves, I did calf raises using 500-600 pounds of resistance, * On Resistance: Back when I was still having trouble putting size on my calves, I did calf raises using 500-600 pounds of resistance,
thinking that was more than enough weight. Then Reg Park pointed out that each of my calves was accustomed to supporting 250 pounds of thinking that was more than enough weight. Then Reg Park pointed out that each of my calves was accustomed to supporting 250 pounds of bodyweight, so 500 pounds was pretty "normal" for me. That's when I started overloading my calves, using up to 1,000 pounds on standing bodyweight, so 500 pounds was pretty "normal" for me. That's when I started overloading my calves, using up to 1,000 pounds on standing
calf raises. And that's when they grew. Now, I'd never suggest that a beginner-level (or even an intermediate) lifter go this heavy, but the calf raises. And that's when they grew. Now, I'd never suggest that a beginner-level (or even an intermediate) lifter go this heavy, but the point is to use a sufficiently heavy weight relative to your bodyweight when training calves.
point is to use a sufficiently heavy weight relative to your bodyweight when training calves.
* On Time Investment: In my opinion, the one thing that thwarts the progress of an individual's calf development more than anything else is * On Time Investment: In my opinion, the one thing that thwarts the progress of an individual's calf development more than anything else is attrition. Most people just don't have the patience and persistence to maintain the necessary intensity level to maximize this stubborn
attrition. Most people just don't have the patience and persistence to maintain the necessary intensity level to maximize this stubborn bodypart. I've always believed that the price of having great calves is 500 hours. I'll explain: Five hundred hours equals more than 660 bodypart. I've always believed that the price of having great calves is 500 hours. I'll explain: Five hundred hours equals more than 660 45-minute calf workouts; 660 divided by four workouts per week equals about 165 weeks. That's more than three years of work! Anything less minute calf workouts; 660 divided by four workouts per week equals about 165 weeks. That's more than three years of work! Anything less is a futile effort, unless you're genetically blessed with amazing calves. So stick with it.
is a futile effort, unless you're genetically blessed with amazing calves. So stick with it.
* On Range of Motion: Simply put, the greater your range of motion when doing seated, standing or donkey calf raises, the more your * On Range of Motion: Simply put, the greater your range of motion when doing seated, standing or donkey calf raises, the more your calves will develop. This means getting a full stretch at the bottom, then going all the way up at the top and squeezing hard. One exception calves will develop. This means getting a full stretch at the bottom, then going all the way up at the top and squeezing hard. One exception to this rule exists: partial reps. Back in my heyday, every fourth calf workout (give or take) I did consisted of only half and quarter
to this rule exists: partial reps. Back in my heyday, every fourth calf workout (give or take) I did consisted of only half and quarter movements using extremely heavy weight. This added resistance on my calves was very beneficial for adding mass, despite my limited movements using extremely heavy weight. This added resistance on my calves was very beneficial for adding mass, despite my limited range of motion.
range of motion.
* On Rep Ranges: It would be impossible for me to sum up how many reps I'd typically do per set of calf exercises--I alternately employed * On Rep Ranges: It would be impossible for me to sum up how many reps I'd typically do per set of calf exercises--I alternately employed high, low and moderate reps throughout the '60s and '70s. For example, I might do five sets of 10 reps per exercise one day, then do 20 reps high, low and moderate reps throughout the '60s and '70s. For example, I might do five sets of 10 reps per exercise one day, then do 20 reps per set the following workout, then maybe 12-15 reps the next. And then some days I'd load up the stack really heavy and perform just 3-4 per set the following workout, then maybe 12-15 reps the next. And then some days I'd load up the stack really heavy and perform just 3-4
reps per set. On occasion, I'd train with a guy like Tom Platz and we'd do sets of 30, 40 or 50 reps. So you see, the goal when training reps per set. On occasion, I'd train with a guy like Tom Platz and we'd do sets of 30, 40 or 50 reps. So you see, the goal when training calves is to be as unpredictable as possible. You must continually try new training protocols. I confidently predict that it will work for you! calves is to be as unpredictable as possible. You must continually try new training protocols. I confidently predict that it will work for you! BY GOVERNOR ARNOLD SCHWARZENEGGER, EXECUTIVE EDITOR, MR. OLYMPIA 1970-75, '80
BY GOVERNOR ARNOLD SCHWARZENEGGER, EXECUTIVE EDITOR, MR. OLYMPIA 1970-75, '80
Chest master: how Arnold Schwarzenegger built the best chest of all time and how his training philosophy can work for you Chest master: how Arnold Schwarzenegger built the best chest of all time and how his training philosophy can work for you -Training
Training Flex
Flex,, Feb, 2003Feb, 2003 by by Shawn PerineShawn Perine
Stretching the tape at an incredible 58", Arnold Schwarzenegger's chest had it all: size, shape, balance and definition. When he hit a side Stretching the tape at an incredible 58", Arnold Schwarzenegger's chest had it all: size, shape, balance and definition. When he hit a side chest pose, his pecs arched so high that a glass of water could rest atop them. When he crunched into a most-muscular shot, they split into chest pose, his pecs arched so high that a glass of water could rest atop them. When he crunched into a most-muscular shot, they split into four discernible masses--right and left upper and lower pecs--each raked with myriad striations and crisscrossed by snaking veins.
four discernible masses--right and left upper and lower pecs--each raked with myriad striations and crisscrossed by snaking veins. Supporting this sinewy armor plate was a rib cage that seemed to have been designed more for a silverback gorilla than a man. Supporting this sinewy armor plate was a rib cage that seemed to have been designed more for a silverback gorilla than a man.
Over the past 30 years, bodybuilding fans have witnessed tremendous. growth in their sport--not only in the number of participants and Over the past 30 years, bodybuilding fans have witnessed tremendous. growth in their sport--not only in the number of participants and ever-increasing popularity with the public, but in the size of its competitors, as Well. Backs have become broader, thighs more massive and ever-increasing popularity with the public, but in the size of its competitors, as Well. Backs have become broader, thighs more massive and sweeping, triceps thicker and more striated. As with disciplines ranging from technology to medicine to architecture, the passage of time sweeping, triceps thicker and more striated. As with disciplines ranging from technology to medicine to architecture, the passage of time has brought to bodybuilding new levels of excellence in both practice and form. With highly refined training techniques and dietary has brought to bodybuilding new levels of excellence in both practice and form. With highly refined training techniques and dietary principles, IFBB pros can now, develop physique s that, 30 years ago, would have been unfathomable to most bodybuilders.
principles, IFBB pros can now, develop physique s that, 30 years ago, would have been unfathomable to most bodybuilders.
Of course, Arnold Schwarzenegger wasn't "most" bodybuilders. In the 1970s, he developed a chest that, today, could still eclipse that of any Of course, Arnold Schwarzenegger wasn't "most" bodybuilders. In the 1970s, he developed a chest that, today, could still eclipse that of any monster. In fact, in every Best Bodyparts poll FLEX has conducted over the past few years, Arnold's thoracic region is still voted by the monster. In fact, in every Best Bodyparts poll FLEX has conducted over the past few years, Arnold's thoracic region is still voted by the foremost authorities on the subject--you, our readers--as being the, best of all time by a country mile.
foremost authorities on the subject--you, our readers--as being the, best of all time by a country mile.
In large part, the majesty of, Arnold's chest along with, that of his vaunted arms, propelled him to seven Mr. Olympia titles (1970-75 and In large part, the majesty of, Arnold's chest along with, that of his vaunted arms, propelled him to seven Mr. Olympia titles (1970-75 and 1980). Yet, as familiar as we may be with the voluminous photographic documentation of his mighty torso, one question remains as 1980). Yet, as familiar as we may be with the voluminous photographic documentation of his mighty torso, one question remains as pertinent now as it, was during his competitive heyday: How did he build it; what was the exact workout Arnold Schwarzenegger used to pertinent now as it, was during his competitive heyday: How did he build it; what was the exact workout Arnold Schwarzenegger used to
develop what is arguably the best chest of all time? develop what is arguably the best chest of all time? THE EVOLUTION
THE EVOLUTION
To better appreciate Arnold's ultimate chest-blasting routine, the one he devised in response to the greatest challenge of his bodybuilding To better appreciate Arnold's ultimate chest-blasting routine, the one he devised in response to the greatest challenge of his bodybuilding life, it-is helpful to take a brief look at his bodybuilding roots and the routine he first employed to build the raw mass from which he would life, it-is helpful to take a brief look at his bodybuilding roots and the routine he first employed to build the raw mass from which he would later sculpt his masterpiece.
From beginning bodybuilding a 15-year-old in 1962, Arnold valued the importance of a massive sculpted chest. It is not insignificant to From beginning bodybuilding a 15-year-old in 1962, Arnold valued the importance of a massive sculpted chest. It is not insignificant to note that his primary source of inspiration at the tune was pictures of Reg Park he had clipped from the pages of MUSCLE BUILDER note that his primary source of inspiration at the tune was pictures of Reg Park he had clipped from the pages of MUSCLE BUILDER magazine (the forebear to MUSCLE & FITNESS). Winner of three Mr. Universe titles over a span of 14 years (1951; '58 and '65), Park was magazine (the forebear to MUSCLE & FITNESS). Winner of three Mr. Universe titles over a span of 14 years (1951; '58 and '65), Park was the prototype for the giants we sec onstage today.
the prototype for the giants we sec onstage today.
"He had both a huge rib cage and enormous pectorals, and every time I saw his famous side chest shot, I knew that I wanted to soon be as "He had both a huge rib cage and enormous pectorals, and every time I saw his famous side chest shot, I knew that I wanted to soon be as good in the same pose," recalls Arnold. Park stood 6'2" and weighed 230 pounds. His unprecedented size; particularly that of his tree-trunk good in the same pose," recalls Arnold. Park stood 6'2" and weighed 230 pounds. His unprecedented size; particularly that of his tree-trunk thick upper torso, gave young Arnold a lofty goal to shoot for.
thick upper torso, gave young Arnold a lofty goal to shoot for.
Ever the diligent student, Arnold analyzed his idol's chest development the way a, geneticist might examine a string of nucleotides and Ever the diligent student, Arnold analyzed his idol's chest development the way a, geneticist might examine a string of nucleotides and determined that there were three distinct features that, when viewed as a whole, accounted for Park's pectoral prosperity. First, the muscles determined that there were three distinct features that, when viewed as a whole, accounted for Park's pectoral prosperity. First, the muscles themselves were just plain large: thick, wide and high. Second, his pectoralis major (the lower portion) and pectoralis minor (the upper themselves were just plain large: thick, wide and high. Second, his pectoralis major (the lower portion) and pectoralis minor (the upper portion) groups were balanced with one another in a way that gave his chest a proportionate squared-off look rather than the rounded portion) groups were balanced with one another in a way that gave his chest a proportionate squared-off look rather than the rounded
sagging appearance typical of those who focused too heavily on flat benches and not enough on inclines. Finally, supporting Park's pecs sagging appearance typical of those who focused too heavily on flat benches and not enough on inclines. Finally, supporting Park's pecs was a voluminous rib cage, the biggest in the sport at the time.
was a voluminous rib cage, the biggest in the sport at the time.
With the Park template clearly etched in his mind's eye, Arnold developed a basic routine (see "Early Chest" sidebar) that enabled him to With the Park template clearly etched in his mind's eye, Arnold developed a basic routine (see "Early Chest" sidebar) that enabled him to pack on as much quality mass as possible without too much concern for detail.
pack on as much quality mass as possible without too much concern for detail.
Arnold worked hard and he worked heavy, hitting his chest three days a week and would often work his back on the same day, relishing the Arnold worked hard and he worked heavy, hitting his chest three days a week and would often work his back on the same day, relishing the feel of a fully pumped upper body at the end of the workout. (Schwarzenegger employed a six-days-on/one-day-off double-split routine feel of a fully pumped upper body at the end of the workout. (Schwarzenegger employed a six-days-on/one-day-off double-split routine throughout much of his professional career. See "Doing the Double Split" sidebar for details.) The results of this no-nonsense routine were throughout much of his professional career. See "Doing the Double Split" sidebar for details.) The results of this no-nonsense routine were quick and dramatic. After five years on this regimen, Arnold's chest swelled from a sunken 39' 'to a whopping 58'--a 19" gain! In addition, quick and dramatic. After five years on this regimen, Arnold's chest swelled from a sunken 39' 'to a whopping 58'--a 19" gain! In addition, it was through this routine that he worked his way up to an unassisted 500-pound bench press.
it was through this routine that he worked his way up to an unassisted 500-pound bench press.
By the early 1970s, Arnold had developed the largest muscular chest the world had ever seen, but he knew from firsthand experience that By the early 1970s, Arnold had developed the largest muscular chest the world had ever seen, but he knew from firsthand experience that bigger wasn't always better. It was in 1968 that huge but relatively smooth Arnold had lost the Mr. Universe title to polished and defined bigger wasn't always better. It was in 1968 that huge but relatively smooth Arnold had lost the Mr. Universe title to polished and defined Frank Zane, some 60 pounds lighter. That defeat was an early lesson that the quality of one's muscle development is as important as the Frank Zane, some 60 pounds lighter. That defeat was an early lesson that the quality of one's muscle development is as important as the quantity when it comes to competitive bodybuilding.
quantity when it comes to competitive bodybuilding.
If the challenge Zane presented, in 1968 was an eye-opener for Arnold, the battle he would face in 1972 would cause him to rethink his If the challenge Zane presented, in 1968 was an eye-opener for Arnold, the battle he would face in 1972 would cause him to rethink his training game plan and, in the process, design the ultimate chest workout.
training game plan and, in the process, design the ultimate chest workout. THE REVOLUTION
THE REVOLUTION
When Joe Weider recited to two-time defending Mr. Olympia Arnold Schwarzenegger the names of the athletes scheduled to challenge him When Joe Weider recited to two-time defending Mr. Olympia Arnold Schwarzenegger the names of the athletes scheduled to challenge him in the 1972 competition, it sounded like a roll call for a bodybuilding hall of fame: Sergio Oliva, Franco Columbu, Frank Zane and Serge in the 1972 competition, it sounded like a roll call for a bodybuilding hall of fame: Sergio Oliva, Franco Columbu, Frank Zane and Serge Nubret. Arnold knew it would be by far his toughest challenge to date and realized that he would have to take his physique to a new level to Nubret. Arnold knew it would be by far his toughest challenge to date and realized that he would have to take his physique to a new level to
remain the king of the hill. remain the king of the hill.
"After talking things over with Joe," Arnold recounts, "I decided that what I needed was a workout program that would allow me to work "After talking things over with Joe," Arnold recounts, "I decided that what I needed was a workout program that would allow me to work each muscle group to the limit to force growth and definition to improve simultaneously."
each muscle group to the limit to force growth and definition to improve simultaneously."
Remembering the tremendous results he experienced from training his chest and back together, and armed with a higher education of Remembering the tremendous results he experienced from training his chest and back together, and armed with a higher education of Weider principles such as supersets and super flushing, the 25-year-old had an epiphany: He would train his chest and back together as one Weider principles such as supersets and super flushing, the 25-year-old had an epiphany: He would train his chest and back together as one giant superset!
giant superset!
As Arnold explains it, "There are several advantages to alternating chest and back exercises. As Arnold explains it, "There are several advantages to alternating chest and back exercises. * It saves time and the, workout goes much faster.
* It saves time and the, workout goes much faster.
* You can handle heavier poundages for more mass power. * You can handle heavier poundages for more mass power.
* You get a greater pump and a continuous flushing effect of both areas for the entire workout. You keep the pump longer. * You get a greater pump and a continuous flushing effect of both areas for the entire workout. You keep the pump longer. * Greater muscle density results because you are able to work to the absolute limit of your physical capacity."
* Greater muscle density results because you are able to work to the absolute limit of your physical capacity."
Arnold continues, "One of the most important reasons why a chest-back superset program works so well is the fact that most chest exercises Arnold continues, "One of the most important reasons why a chest-back superset program works so well is the fact that most chest exercises are pushing movements, while all back exercises are pulling exercises. Thc chest muscles are resting during the last exercise and the lats are are pushing movements, while all back exercises are pulling exercises. Thc chest muscles are resting during the last exercise and the lats are resting during the chest movement. While each muscle is alternately resting and working, it stay's fully flushed and pumped up.... When the resting during the chest movement. While each muscle is alternately resting and working, it stay's fully flushed and pumped up.... When the chest and upper back are pumped simultaneously, there is an indescribable feeling of growth stimulation and massiveness."
chest and upper back are pumped simultaneously, there is an indescribable feeling of growth stimulation and massiveness." For the routine he eventually devised, see the accompanying chart, "Arnold's All-Out Chest-Back Workout."
For the routine he eventually devised, see the accompanying chart, "Arnold's All-Out Chest-Back Workout."
Here's a synopsis, complete with some of Arnold's thoughts about each of the pec exercises he used in this training regimen and how he Here's a synopsis, complete with some of Arnold's thoughts about each of the pec exercises he used in this training regimen and how he employed them.
EXERCISE 1: Barbell Bench Presses EXERCISE 1: Barbell Bench Presses
Arnold would first warm up for this favored exercise with 135 pounds for a quick 30-40 reps to get the blood flowing and the joints loose. Arnold would first warm up for this favored exercise with 135 pounds for a quick 30-40 reps to get the blood flowing and the joints loose. Then he would immediately head for a chinning bar, knocking out 15 wide-grip behind-the-neck chins before heading back to the bench, Then he would immediately head for a chinning bar, knocking out 15 wide-grip behind-the-neck chins before heading back to the bench, adding a pair of 45s to the bar and pumping out 20 more reps. After a second set of chins, he'd load the bar with 275, perform 15 more reps adding a pair of 45s to the bar and pumping out 20 more reps. After a second set of chins, he'd load the bar with 275, perform 15 more reps and then jump back to the chinning bar. And so it went, with weight/rep combinations of 315 for 12, 365 for eight and 405 for six, all and then jump back to the chinning bar. And so it went, with weight/rep combinations of 315 for 12, 365 for eight and 405 for six, all superset with chins, all done without rest. Arnold always consciously took very deep breaths while doing this and all of his chest exercises. superset with chins, all done without rest. Arnold always consciously took very deep breaths while doing this and all of his chest exercises. "In addition to massing up the pectorals, the heavy breathing also encourages rib cage expansion."
"In addition to massing up the pectorals, the heavy breathing also encourages rib cage expansion." EXERCISE 2: Incline Barbell Presses
EXERCISE 2: Incline Barbell Presses
"This movement is unsurpassed as a builder of the upper pecs." With his pecs now fully warmed up, he would jump right to 225 pounds for "This movement is unsurpassed as a builder of the upper pecs." With his pecs now fully warmed up, he would jump right to 225 pounds for an initial 15 reps; again concentrating on deep breathing as well as flexing his pecs throughout the movement. Alternating each set with an initial 15 reps; again concentrating on deep breathing as well as flexing his pecs throughout the movement. Alternating each set with T- bar rows, he would progress in 20-pound increments as follows: 245 x 12, 265 x 12, 285 x 10 and 305 x 10. By this point, Arnold's pecs bar rows, he would progress in 20-pound increments as follows: 245 x 12, 265 x 12, 285 x 10 and 305 x 10. By this point, Arnold's pecs
and lats would be flushed with blood. and lats would be flushed with blood. EXERCISE 3: Flat Dumbbell Flyes EXERCISE 3: Flat Dumbbell Flyes
"Here is a great exercise to shape up the outer sections of the pectorals and that, when performed correctly, also opens up the rib box and "Here is a great exercise to shape up the outer sections of the pectorals and that, when performed correctly, also opens up the rib box and helps to deepen the chest." A master of technique, Arnold perfected this difficult movement as no one else ever had. He often described the helps to deepen the chest." A master of technique, Arnold perfected this difficult movement as no one else ever had. He often described the motion of the flye as "hugging a tree." Lying back on a flat bench, with arms slightly bent, he would take a huge breath and slowly lower motion of the flye as "hugging a tree." Lying back on a flat bench, with arms slightly bent, he would take a huge breath and slowly lower the dumbbells out and away from his torso, so low that they would practically touch-the floor. Then, with a mighty exhalation, he would the dumbbells out and away from his torso, so low that they would practically touch-the floor. Then, with a mighty exhalation, he would raise them back through the same arc, all the time squeezing his pecs. What set Arnold's technique apart from that of nearly everyone else raise them back through the same arc, all the time squeezing his pecs. What set Arnold's technique apart from that of nearly everyone else was his form at the top of the movement. As the tension on his pecs would begin to decrease near the movement's end, he would stop his was his form at the top of the movement. As the tension on his pecs would begin to decrease near the movement's end, he would stop his motion, with the dumbbells remaining 10-12" apart. He realized that anything beyond that was wasted movement having no impact on his motion, with the dumbbells remaining 10-12" apart. He realized that anything beyond that was wasted movement having no impact on his pecs. Nevertheless, by employing the Weider Peak Contraction Tr aining Principle, he would forcibly contract this pecs at this point before pecs. Nevertheless, by employing the Weider Peak Contraction Tr aining Principle, he would forcibly contract this pecs at this point before lowering the weights again. He would start with 65-pound dumbbells for, 15 reps, then jump to 75s for 12, followed by three sets of 10 with lowering the weights again. He would start with 65-pound dumbbells for, 15 reps, then jump to 75s for 12, followed by three sets of 10 with 85s. Each set of flyes would be superset with barbell rows.
85s. Each set of flyes would be superset with barbell rows. EXERCISE 4: Parallel Bar Dips
EXERCISE 4: Parallel Bar Dips
Dips, Arnold felt, carved a clean line at the bottom edge of his pectoralis major like no other exercise. With an 80-pound dumbbell strapped Dips, Arnold felt, carved a clean line at the bottom edge of his pectoralis major like no other exercise. With an 80-pound dumbbell strapped to his waist, he would prop himself up on dipping bars and then slowly lower himself to a point where his hands nearly touched his armpits. to his waist, he would prop himself up on dipping bars and then slowly lower himself to a point where his hands nearly touched his armpits. Lie then exploded back up, all the time making sure to synchronize his breathing to the pace of the movement--inhale on the way down, Lie then exploded back up, all the time making sure to synchronize his breathing to the pace of the movement--inhale on the way down, exhale on the way up. He'd blast out 15 reps and then perform a set of close-grip chins for each superset. "By the time I get to the fifth set, exhale on the way up. He'd blast out 15 reps and then perform a set of close-grip chins for each superset. "By the time I get to the fifth set, the pecs and lats are totally engorged with blood and I have such a colossal pump that the muscles feel like they are going to burst through the pecs and lats are totally engorged with blood and I have such a colossal pump that the muscles feel like they are going to burst through the skin!"
the skin!"
EXERCISE 5: Stiff-Arm Pullovers EXERCISE 5: Stiff-Arm Pullovers
With the, chest-back supersets out of the way, Arnold would complete the lifting portion of his workout with pullovers to stretch his pecs, With the, chest-back supersets out of the way, Arnold would complete the lifting portion of his workout with pullovers to stretch his pecs, lats and rib cage simultaneously. This exercise was always a staple of Arnold's training and the one he considers most responsible for the lats and rib cage simultaneously. This exercise was always a staple of Arnold's training and the one he considers most responsible for the overwhelming size of his rib box. Lying across a flat bench, he would grab a dumbbell of what he considered medium weight with both overwhelming size of his rib box. Lying across a flat bench, he would grab a dumbbell of what he considered medium weight with both hands and extend it to arms' length, keeping a slight bend in his elbows. From here, he would lower the weight in an arc down past his head hands and extend it to arms' length, keeping a slight bend in his elbows. From here, he would lower the weight in an arc down past his head while inhaling very deeply through his mouth, all the while making sure to keep his hips down, thus ensuring the greatest possible stretch. while inhaling very deeply through his mouth, all the while making sure to keep his hips down, thus ensuring the greatest possible stretch. Despite a nearly incapacitating level of fatigue by this point, he would still manage to force out five, sets of 15 to 20 reps with a 90-pound Despite a nearly incapacitating level of fatigue by this point, he would still manage to force out five, sets of 15 to 20 reps with a 90-pound dumbbell. Between sets, he would pause for about 30 seconds, during which time he would walk around the gym taking deep breaths while dumbbell. Between sets, he would pause for about 30 seconds, during which time he would walk around the gym taking deep breaths while forcing his chest to its maximum point of expansion. "Yo u will not believe the ache in the sternum that this movement will produce! It forcing his chest to its maximum point of expansion. "Yo u will not believe the ache in the sternum that this movement will produce! It literally pulls your chest apart and forces it into new growth."
literally pulls your chest apart and forces it into new growth." EXERCISE 6:
EXERCISE 6:
Iso-Tension Contractions Iso-Tension Contractions
No matter what the bodypart, Arnold would always finish up his workout with an intense session of posing and flexing. No matter what the bodypart, Arnold would always finish up his workout with an intense session of posing and flexing.
"I' pose my chest by doing the side chest pose where the rib cage is fully expanded with the sucked in. I do this from waist both sides. Then "I' pose my chest by doing the side chest pose where the rib cage is fully expanded with the sucked in. I do this from waist both sides. Then I squeeze and crimp the pecs as hard as I can from all angles to bring out the height, thickness and shape. This not only gives me better I squeeze and crimp the pecs as hard as I can from all angles to bring out the height, thickness and shape. This not only gives me better control of these muscles, but it also brings out all the veins and muscular striations, which improves the definition."
control of these muscles, but it also brings out all the veins and muscular striations, which improves the definition." CELEBRATION
CELEBRATION
Finally, after a solid hour of this nonstop self-inflicted torture, Arnold would be drenched in sweat as if he had come in from a rainstorm. Finally, after a solid hour of this nonstop self-inflicted torture, Arnold would be drenched in sweat as if he had come in from a rainstorm. His chest and back muscles would throb and ache. His breathing would be labored. To anyone else, this condition would prompt an His chest and back muscles would throb and ache. His breathing would be labored. To anyone else, this condition would prompt an immediate visit to the nearest emergency room. To the Austrian Oak, it was reason to celebrate.
