Arnold’s Arm Workout: The Blueprints For Massive Arms

In his aggressive heyday, large arms, characterised by these peaked biceps, have been Arnold Schwarzenegger’s not-so-secret weapon. Whereas there have been just a few guys, notably Sergio Oliva, who might match Arnold within the chest and again departments, when the Oak hit his trademark twisting double bicep shot, it was lights out!

Higher arm coaching got here naturally to Arnold. On the age of 19, his bis and tris already stretched the tape to 20 inches. Ultimately, they’d develop to 22 1/4 inches, with a biceps peak that was unmatched (though Robbie Robinson got here shut). Arnie was no slouch within the triceps division both. Although early pictures present an imbalance, by the point he started his Olympia successful streak, he’d constructed a pair of hulking triceps to match his alpine-like biceps.

Arnold did not neglect his forearms both. After powering by means of greater than 40 units for his higher arms, he’d spend one other half hour frying his forearms.

On this article, I am going to lay out Arnold Schwarzenegger’s arm exercise that he used to create his most spectacular Mr. Olympia physique in 1974.

Arnold’s Arm Exercise

Biceps Workout routines

• Barbell Curl: 6 units of 6-8 reps
• Incline Dumbbell Curl: 6 units of 6-8 reps
• Preacher Curl: 6 units of 6-8 reps
• Focus Curl: 5 units of 6-8 reps

Triceps Workout routines

• Shut Grip Bench Press: 5 units of 6-8 reps
• Cable Pushdown: 5 units of 6-8 reps
• Mendacity EZ-Bar French Press: 5 units of 6-8 reps
• Dumbbell Kickback: 5 units of 6-8 reps

Forearm Workout routines

• Barbell Reverse Curl: 5 units of 8-10 reps
• Reverse Preacher Curl: 5 units of 8-10 reps
• Barbell Wrist Curl: 7 units of 10 reps

Arnold Schwarzenegger and his coaching accomplice Franco Columbu would typically superset biceps and triceps coaching. Nonetheless, this was often solely performed within the three months main as much as the Mr. Olympia competitors. Curiously, within the lead-up to the 1974 Olympia, which most pundits think about to be his best-ever onstage physique, he caught to straight units.

Arnold educated his biceps and triceps collectively. He cherished the superior pump impact produced by working each side of the higher arms. Again within the 70s, professional bodybuilders educated with what’s, from a contemporary perspective, an especially excessive quantity. Arnold would do about 23 units for the biceps and one other 20 units for the triceps, then end with 17 extra units for forearms. That is a complete of 60 units!

Arnold’s Biceps Coaching Suggestions

There was nothing distinctive within the alternative of workout routines that Arnold and Franco carried out. Whereas genetics undoubtedly performed an element, it was the way in which they utilized the workout routines that put these two legends’ heads and shoulders (to not point out biceps and triceps) above the competitors.

Listed below are Arnold’s prime biceps coaching suggestions:

1. Prepare Heavy and Arduous

Arnold believed that coaching heavy within the 6-8 rep vary was the important thing to biceps muscle development. He saved all of his units in that vary, utilizing the identical weight on each set. On the primary set, he’d be capable of pump out all eight reps with some problem. Then, if he was doing barbell curls, he’d toss the barbell throughout to Franco, who’d do his eight reps.

As fatigue set in on subsequent units, Arnold would enable himself to cheat barely by bringing in momentum by means of a backswing. He felt that the additional good thing about utilizing max weight compensated for the less-than-strict kind.

2. Embody a Supination Train

Arnold favored barbell curls as a result of they allowed him to make use of the heaviest quantity of weight. However he additionally knew the worth of with the ability to rotate his palm up as he was doing the curling motion. This supination of the wrist permits for whole biceps activation.

Consequently, Arnold made positive to at all times embrace at the very least one dumbbell curl train that permits for palm rotation.

3. Use a Full Vary of Movement

Despite the fact that he was decided to elevate as a lot weight as doable, Arnold by no means compromised on vary of movement. He believed that the decrease a part of the vary of movement was key to creating thickness within the decrease biceps. This helps create the impression that the bicep rises like a mountain immediately from the elbow joint.

Arnold made positive to decrease the load all the way in which till his arms have been totally prolonged after which to return all the way in which up till the bar nearly touched his shoulders. Within the prime place, he totally contracted the biceps.

Arnold’s Triceps Coaching Suggestions

Arnold knew that triceps have been the important thing to massive-looking arms. In any case, your arms spend 99% of the time hanging at your sides. It is the dimensions of their triceps that makes them look massive. Listed below are Arnold’s 4 key suggestions for constructing spectacular triceps:

1. Isolate the Triceps Heads

To completely develop the triceps and produce out the horseshoe impact, Arnold knew he wanted to hit every of the three triceps heads individually. To do that, he made positive to make use of a variety of coaching gear, together with barbells, dumbbells, and cables. Every system hits a unique space of the triceps.

2. Differ Your Hand Place

Arnold believed that hand place made an enormous distinction in triceps activation. A thumbs-up place when doing workout routines like triceps pushdowns, he claimed, higher activated the outer head of the triceps. Arnold believed that whenever you flip your hand so the palm is down, you place extra stress on the interior head of the triceps.

3. Explode on the Optimistic, Management on the Unfavorable

Arnold used visualization loads throughout his arm exercises. In the course of the constructive a part of a triceps train, akin to urgent the bar down on triceps pushdowns, he imagined that he was exploding the bar forcefully into the ground. Then, on the damaging, he would management the motion to maximise the eccentric profit.

4. Lock Out for Higher Triceps

Arnold additionally separated his triceps into three separate heads, in addition to dividing them into higher and decrease halves. He believed that fully locking out your arms on the prime of a triceps train preferentially works the higher half. By holding the height contraction for 3-4 seconds, you may get much more out of the motion.

Wrap Up

Arnold’s mega set arm coaching routine was a product of its time. There isn’t a doubt, nonetheless, that it labored wonders for him. By all means, give the Arnold biceps, triceps, and forearm exercise routine a attempt; simply be ready not to have the ability to elevate your arms for just a few days! Should you actually need to totally practice like Arnold, try his Chest Workout, Back Workout, Shoulders Workout, and Abs Workout as effectively.

(All picture credit to their authentic homeowners)