In his competitive heyday, huge arms, characterised by those peaked biceps, were Arnold Schwarzenegger’s not-so-secret weapon. While there have been just a few guys, notably Sergio Oliva, who could match Arnold within the chest and back departments, when the Oak hit his trademark twisting double bicep shot, it was lights out!
Upper arm training got here naturally to Arnold. On the age of 19, his bis and tris already stretched the tape to 20 inches. Eventually, they’d grow to 22 1/4 inches, with a biceps peak that was unrivaled (although Robbie Robinson got here close). Arnie was no slouch within the triceps department either. Though early photos show an imbalance, by the point he began his Olympia winning streak, he’d built a pair of hulking triceps to match his alpine-like biceps.
Arnold didn’t neglect his forearms either. After powering through greater than 40 sets for his upper arms, he’d spend one other half hour frying his forearms.
In this text, I’ll lay out Arnold Schwarzenegger’s arm workout that he used to create his most impressive Mr. Olympia physique in 1974.
Arnold’s Arm Workout
Biceps Exercises
- Barbell Curl: 6 sets of 6-8 reps
- Incline Dumbbell Curl: 6 sets of 6-8 reps
- Preacher Curl: 6 sets of 6-8 reps
- Concentration Curl: 5 sets of 6-8 reps
Triceps Exercises
- Close Grip Bench Press: 5 sets of 6-8 reps
- Cable Pushdown: 5 sets of 6-8 reps
- Lying EZ-Bar French Press: 5 sets of 6-8 reps
- Dumbbell Kickback: 5 sets of 6-8 reps
Forearm Exercises
- Barbell Reverse Curl: 5 sets of 8-10 reps
- Reverse Preacher Curl: 5 sets of 8-10 reps
- Barbell Wrist Curl: 7 sets of 10 reps
Arnold Schwarzenegger and his training partner Franco Columbu would sometimes superset biceps and triceps training. Nonetheless, this was normally only done within the three months leading as much as the Mr. Olympia competition. Interestingly, within the lead-up to the 1974 Olympia, which most pundits consider to be his best-ever onstage physique, he stuck to straight sets.
Arnold trained his biceps and triceps together. He loved the awesome pump effect produced by working each side of the upper arms. Back within the 70s, pro bodybuilders trained with what’s, from a contemporary perspective, a particularly high volume. Arnold would do about 23 sets for the biceps and one other 20 sets for the triceps, then finish with 17 more sets for forearms. That is a complete of 60 sets!
Arnold’s Biceps Training Suggestions
There was nothing unique within the selection of exercises that Arnold and Franco performed. While genetics undoubtedly played an element, it was the way in which they applied the exercises that put these two legends’ heads and shoulders (not to say biceps and triceps) above the competition.
Listed below are Arnold’s top biceps training suggestions:
1. Train Heavy and Hard
Arnold believed that training heavy within the 6-8 rep range was the important thing to biceps muscle growth. He kept all of his sets in that range, using the identical weight on every set. On the primary set, he’d have the ability to pump out all eight reps with some difficulty. Then, if he was doing barbell curls, he’d toss the barbell across to Franco, who’d do his eight reps.
As fatigue set in on subsequent sets, Arnold would allow himself to cheat barely by bringing in momentum through a backswing. He felt that the additional good thing about using max weight compensated for the less-than-strict form.
2. Include a Supination Exercise
Arnold favored barbell curls because they allowed him to make use of the heaviest amount of weight. But he also knew the worth of with the ability to rotate his palm up as he was doing the curling motion. This supination of the wrist allows for total biceps activation.
Because of this, Arnold made sure to all the time include at the very least one dumbbell curl exercise that permits for palm rotation.
3. Use a Full Range of Motion
Although he was determined to lift as much weight as possible, Arnold never compromised on range of motion. He believed that the lower a part of the range of motion was key to creating thickness within the lower biceps. This helps create the impression that the bicep rises like a mountain directly from the elbow joint.
Arnold made sure to lower the load all the way in which until his arms were fully prolonged after which to come back all the way in which up until the bar almost touched his shoulders. In the highest position, he fully contracted the biceps.
Arnold’s Triceps Training Suggestions
Arnold knew that triceps were the important thing to massive-looking arms. In spite of everything, your arms spend 99% of the time hanging at your sides. It’s the scale of their triceps that makes them look big. Listed below are Arnold’s 4 key suggestions for constructing impressive triceps:
1. Isolate the Triceps Heads
To totally develop the triceps and produce out the horseshoe effect, Arnold knew he needed to hit each of the three triceps heads individually. To do that, he made sure to make use of a spread of coaching equipment, including barbells, dumbbells, and cables. Each device hits a distinct area of the triceps.
2. Vary Your Hand Position
Arnold believed that hand position made an enormous difference in triceps activation. A thumbs-up position when doing exercises like triceps pushdowns, he claimed, higher activated the outer head of the triceps. Arnold believed that while you turn your hand so the palm is down, you place more stress on the inner head of the triceps.
3. Explode on the Positive, Control on the Negative
Arnold used visualization so much during his arm workouts. In the course of the positive a part of a triceps exercise, comparable to pressing the bar down on triceps pushdowns, he imagined that he was exploding the bar forcefully into the ground. Then, on the negative, he would control the movement to maximise the eccentric profit.
4. Lock Out for Upper Triceps
Arnold also separated his triceps into three separate heads, in addition to dividing them into upper and lower halves. He believed that completely locking out your arms at the highest of a triceps exercise preferentially works the upper half. By holding the height contraction for 3-4 seconds, you will get much more out of the movement.
Wrap Up
Arnold’s mega set arm training routine was a product of its time. There isn’t a doubt, nonetheless, that it worked wonders for him. By all means, give the Arnold biceps, triceps, and forearm workout routine a try; just be prepared to not have the ability to lift your arms for just a few days! In the event you actually need to totally train like Arnold, take a look at his Chest Workout, Back Workout, Shoulders Workout, and Abs Workout as well.
