Arnold Schwarzenegger laid the ground rule for bodybuilding. Here, we look at his Top Ten Tips and Techniques, ranked in order of importance.
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Generations of lifters around the world
have been inspired by Arnold Schwarzenegger He laid the ground rules for modern
bodybuilding for Millions who followed So today we're going through all of Arnold's Key
Training methods and ranking the most important Going Back to Basics To help guide you on your bodybuilding Journey With fit media's list of 10 best training tips
inspired by the legend Arnold Schwarzenegger Arnold said that building
a strong Foundation is the First and most important principle of bodybuilding Compound exercises are the best place to start, Movements that use a number of
different muscles in combination These are basic strength exercises Movements of the body pushing Lifting working on coordination and core The first step is to master correct form Later adding weight to help you develop and
grow. Arnold called these mass building exercises Often using them at the start of his
workouts to get the muscles fully fired up Building a strong foundation for future workouts
the next most important principle guiding Arnold's Training intensity for any bodybuilder there's
only one way to grow lift heavy weights foreign Give the muscles more work than they're
used to forcing them to adapt and grow Adding weight Increasing reps Reducing rest periods Going to failure One tried and tested formula
from Arnold's day goes like this After warm-up go for set one choosing a
weight where you fail at around 10 to 12 reps Add more on the second set looking
to fail around 8 to 10 reps Then go again with more weight
failing at around six to eight reps There are plenty of other
structures in the Arnold Playbook But they all use the principle of pushing
the body beyond what it's comfortable with Not so heavy as to cause injury but
heavy enough to exhaust the muscles Allowing them to grow back bigger
stronger for maximum muscle development Going to failure is the most
basic principle of bodybuilding But Arnold also had a set of techniques to
go beyond failure known as intensity boosters Some of the best from Arnold's Playbook
Rest pause when you hit failure take a short
rest a few breaths to get the oxygen flowing Then squeeze out a few more reps Partial reps when you can't complete
the full range of movement push Out a few more for just part of the
movement extra work for the muscles Slow negatives there's more gains on the way
down called The Eccentric part of the movement Going slow and controlled on the way
down makes the muscles work harder Cheat reps on certain body parts it's okay to
cheat for example biceps by swinging to get the Bar up then again going for that slow negative on
the way down for drop sets do the set to failure Then reduce the weight and go again for
a few more reps repeating as necessary Drop sets are often used on the final exercise
in a workout to really exhaust the muscles An advanced form of drop set is called
running the rack taking a complete set Of dumbbells or weights and
going through every setting Arnold used these old school techniques to
vary his training from one workout to the next Stalking the muscle encouraging growth One of Arnold's favorite intensity boosters
was supersets using the simple idea of doing Two exercises back to back no rest
in between for example hitting chest Then going straight into back The chest and back combination is
a superset for opposing muscles Typically a pulling movement
paired with the pushing movement But there's other combinations
on arm stay hitting biceps Then going straight into triceps Keeping blood flowing and oxygen
pumping to that area of the body Arnold would also superset the same muscle On chest, going for dips a big compound
exercise working the pecs supported by triceps Then going straight into an exercise like dumbbell Pullover which works more
on isolating the pec muscle Supersets are part of the
toolbox for every bodybuilder, Encouraging muscle growth, burning calories
as well as saving valuable time in the gym Arnold also used a technique
he called muscle confusion – Simple variations designed to
shock his muscles into growth Changing his workouts from week to week, One session going for low weight
with a high number of reps Next time using a heavier weight with fewer reps If he'd been using free weights
for a particular movement
Next time using a machine Also grip changing from
standard grip in one workout To a key variation the next Even taking a standard exercises
and coming up with unconventional Grips to work the muscles in a different way Muscle confusion is one of the most basic
old school methods of stimulating growth And a great way to keep training
challenging and different from week to week Arnold also knew how to make the muscles
work harder within the rep itself Going for Quality reps with what
he called continuous tension Constant steady movement without using momentum Control, no resting at the top or bottom And using simple techniques
to increase time under tension Holding for a few seconds at the point of
Maximum resistance known as Peak contraction Increasing time under tension by just
doing the middle part of the movement Feeling the point where the muscles working
hardest and just doing that part of the exercise And even after his set Arnold kept the
muscle working by completing his regular set Then going into a full squeeze Keeping blood and oxygen in the
muscle for longer – called iso tension Squeezing for 6 to 10 seconds. competitive
bodybuilders also use this technique To enhance their posing ability on
stage through greater muscle control One of the keys to creating an
old school physique is having All the muscle groups balanced and in proportion That means putting extra effort into training
the muscles that aren't so well developed what Arnold called the lagging body parts if you have
massive biceps the triceps need to be in balance So Arnold came up with something
called the priority principle Training any lagging body
parts first in his workout So they get completely exhausted before
moving on to more well-developed muscles Foreign for bodybuilders is the rear delt
in that fully rounded look to the shoulders If Arnold felt these muscles were lagging
he'd hit them first in his shoulder workout Before moving on to the other delt muscles All helping create that
aesthetic balanced physique Let's take a look at Arnold's best
advice on different equipment in the gym. The basic tools of bodybuilding haven't
changed much since the early days Free weights are always first
choice for bodybuilders,
Barbells for those heavy loads
essential for building muscle Barbells are specially effective
for compound exercises like presses And squats exercises which use a
number of muscles in combination Barbells often come with a stand or frame for
support when raising and racking the weight Arnold also recommended a spotter when going heavy Not just for support but also to
help squeeze out those last few reps So barbells are the go-to weights
for any muscle building program But one drawback is that they keep
the hands locked in one position Restricting range of movement dumbbells give
much greater freedom of movement important for Certain body parts like shoulders which
need to be worked from multiple angles On a muscle like chest barbells
are great for building Mass, Dumbbells are better for hitting different
angles to help round out the packs But dumbbells really come into their own for
isolation exercises designed to Target one Particular muscle at a time that full range of
movement allows more extension more contraction Plus a more natural grip so less risk of injury Also an essential part of
any Arnold style training Then there's machines. in the early days Arnold wasn't a fan of machines
which he said restrict movement But he's since acknowledged that research and Science have made Modern machines
effective tools for muscle building Especially true for cables, cables offer
constant resistance across a wide range Of movement and let you hit different
angles with all this equipment available Arnold's legendary sessions would usually start
with free weights typically a classic compound Movement using the bar building up to a heavier
weight fewer wraps fire up and fatigue the muscles Then going on to more isolation based
exercises with dumbbells or cables Lower weights higher rep range
finally machines to finish the job Arnold also recommended a key technique to improve Performance one that's often forgotten
by many bodybuilders who came after him Stretching Stretching during your
workout helps prevent injury Increases flexibility and
improves range of movement Also important for warm-up and at
the end of the day to Aid recovery Finally like all bodybuilders Arnold knew
the importance of rest and recuperation After a hard workout the muscles need a chance
To recover first by scheduling
rest days in the workout week, But also with plenty of sleep a recommended
eight hours time for the body to rebuild and grow If you want to try our complete
Arnold style workouts for back Arms chest and shoulders just follow the link
