![]() "We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top. ![]() And then triceps push downs and overhead triceps extensions later."Īrnold's shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses. "For triceps," Arnold says, "we did a lot of narrow bench press in the early days. You need that biceps peak for back shots." "Heavy concentration curls isolated the biceps to create that peak. I wanted to let the biceps know that they didn't know what was coming, that they weren't going to get used to my training method, and that I had all kinds of tricks up my sleeve."Īrnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps. "This is how I would go up without ever putting the barbell down. One technique he used to shock his biceps was to start by doing 1 rep with 275 pounds, and then 2 reps with a little less weight, and then 3 reps with a little less. You have to let your body free and let the lower back hold you up while you're doing the bent-over rowing," Arnold says, "because that's what gives you strength and thickness in your lower back."įor biceps work, Arnold did curls of all kinds. "There are a lot of bodybuilders who have a deficiency in their lower back. If you already have rows in your regimen, do them without anything supporting your chest. Those are the exercises I relied on from the beginning of my career to the end." Any kind of rowing movement will give you that thickness. "For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. That exercise couldn't be replaced by any machine." So to me, going all the way out -as far as you can go-and then coming in and touching the dumbbells together and flexing like you're doing the most muscular pose made all the difference. "Remember, with muscles, the important thing is always to get the stretch and the flex. "The flye is the exercise that gave me the full pectoral muscle development," he says. "The bench press, the incline bench press at different angles, and the dumbbell flye."Īrnold was known for the size, shape, and extreme width of his chest, which he credits to an extreme stretch on the flye. "There are three chest exercises that should always be done," Arnold says. ![]() Here are some of Schwarzenegger's favorite exercises for building an Olympia-ready physique. That's a mistake that a lot of people make." Your hour in the gym is no time to "take it easy." Every rep and every set must be done with intensity because each one is propelling you toward your goals. "Always go all-out in every set," Arnold says. Get back to your bodybuilding roots and experience unbelievable growth.Ī solid training program built on basic movements will take you far, but intensity level separates the alpha wolf from the rest of the pack. It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn't take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history. Schwarzenegger's insistence on the essential lifts is not due to some grandfatherly desire to live in the past. Arnold disapproves: "Today, when I go in the gymnasium, I don't see any of the kids learning about the clean and press, or the snatch, or the upright row from the floor." Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. "The biggest mistake being made in bodybuilding today is that people aren't covering basic exercises," says the Austrian Oak. Follow in the footsteps of the world's greatest bodybuilder. It's your map to an iron mind, epic physique, and incredible legacy. This is Arnold Schwarzenegger's blueprint. Learn from the best bodybuilder of all time and build your own legacy. This is Arnold Schwarzenegger's blueprint-his workout program, training philosophy, history, knowledge, thoughts on motivation, and more.
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