Arnold Schwarzenegger Fitness Plan Collection (6)

Arnold's whole body fitness method

Breast

　　Talking about Arnold's chest and back training plan separately is really a misunderstanding. For most of Arnold's bodybuilding career, he used supergroups to put these two parts together to train. Of course, we can focus on each part separately. But in a real training plan, they are combined into one.

　　The reason for his use of supergroup is very simple. First, this saves time and can complete the chest and back training in just 1 hour. Secondly, this way He can use larger weight and obtain greater muscle density (this is also the reason for putting the opposite muscle groups together to train). Moreover, he can also enjoy the feeling of bloating in the chest and back, or the entire upper body. He said: "When the chest and upper back bloating at the same time, the muscles will have an indescribable feeling of growth and bloating."

　　However, Arnold also warned beginners to be careful of using this training method. He suggested that everyone slowly adapt to this method that requires high physical strength and endurance, even if experienced Trainers may also feel that this method is difficult. Arnold once told a story: When he visited South Africa, he introduced this training method to several experienced bodybuilders. After trying this method, two people fainted. The third person also felt very uncomfortable and could not even eat breakfast.

　　　Please note: Arnold trains like this 3 times a week.

　　　"Oak" suggestion

　●In chest training, even if you are doing high-frequency training, Arnold tries to make Use maximum weight to maximize muscle growth. He usually uses pyramid-type weight gain, increasing weight while reducing the number of times.

　　●He often adds barbells or dumbbell straight arm pulls in training (but they are not reflected in the training plan). Arnold believes that straight arm pulls can broaden the chest and make the chest bigger, but this is not confirmed.

　●In addition to the super group, he also often uses forced times in training. Static tension (the principle of static styling and peak contraction between groups and after training (Squeeze contracting muscles at the highest point of each movement). He would take any measures that would increase muscle tension.

　　Back

　　Bodybuilders have only recently begun to desire a wide, thick and well-lined back as Ronnie Coulman and Dorian Yates? Not so. Arnold, Franko Columbus and many other athletes at the time had recognized the importance of back-spreading biceps and dorsal latissimus dorsal in bodybuilding competitions.

　　Arnold was not just concerned with lifting weights when training his back.

　Arnold was not just focusing on lifting weights to his back. He often considers the position he has never thought about and does things he has never done before. When pulling down the pulley, he imagines pulling the whole sky in front of himself, not just pulling the crossbar to his chest. When he is deadlifting, he imagines that the two ends of the bar are not barbell pieces, but huge planets. This is just imagination, but very effective.

　　At the time when preparing to shoot Conan, Arnold said, "If I had known the character Conan during the years I participated in the competition, maybe I would have imagined myself as Conan during training. Nan." In order to be on the photogenic, he focused on training his back. Because no matter which angle the back is shot, the back is clearly visible. What he worried about most is that his back is not wide enough because he wants to play a savage. He said: "I hope my back is full of strength. When fighting, it can rise. In this way, the audience will think I am a strong fighter.

"Oak" suggestion

　●Arnold believes that the best way to train the back is: first train its various parts (outer edge, upper back, lower back and middle back), and then perform a pickup Exercises with heavy weight, such as deadlifting or lifting a bell to the chest, and exercise comprehensively as a whole.

　　●After each movement, Arnold will fully pull his arms on a fixed object to stretch his back. He believes that this will maintain the flexibility and flexibility of the upper body while growing back muscles.

　　●When practicing lower back, he uses a narrow grip to do pull-ups, pulley pull-downs and various rowing exercises. When Arnold is doing the rotational shape, people often marvel at his huge width, which is largely due to his lower back.

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