Austrian Alps: Incredible secret training program Arnold Schwarzenegger revealed

In the 70-ies there was no need to consult grizzled mountaineers or flipping through worn pages of National Geographic magazine in the waiting room of your dentist to find the most incredible mountain peak in the world.

Regulars of any local gym, it was known that the most impressive mountain is located in Venice, California, where he lives and trains man mountain is originally from Austria, which was very well-known name. Even today, many agree that when it comes to the development of the biceps, no one has been able to beat Arnold Schwarzenegger. With a pair of powerful guns, the girth of the biceps which according to the statement is 22 plus inches, the Austrian Oak has managed to break previous standards and create a completely new model towards which every generation of bodybuilders.

Open question

But after 30 years we still wonder How he managed to do it; he formed Matterhorn of muscles, located between his rotator cuffs of the shoulder and elbow? And much more for all enthusiasts of bodybuilding, the question remains: "Can I adopt a workout, Arnold aimed at the development of the biceps to accelerate the growth of muscle tissue my own hands?"

The answer is undoubtedly Yes. Although it should be noted that Schwarzenegger had the unique parameters from a physiological standpoint to be elite bodybuilder the principles upon which was based visualization, the intensity and consistency of its training plan, can be used by anyone from beginner to professional.

To help you chart a course adopted by Schwarzenegger with the goal to create the biggest biceps in the world, we chose the main information and quotes from a large number of works in publications Wilder, associated with the name Arnold.

From tiny seeds grow mighty oaks

It is important (and necessary) to note that Schwarzenegger wasn't such muscles at a young age. In fact, his first training in bodybuilding was held in 1962 at the age of 15 years, when the future Mighty Oak was a young tree, whose height was 6 feet and weight 150 pounds. But he pointed out: "When I was 10 years old, I've trained arms every day. By the time when I started bodybuilding at age 15, biceps have already been the most notable muscle group in my body. By developing these muscles, I learned to fully control it."

"And this ability has helped me in bodybuilding when I began training with weights. When I did the exerciseson flexion, it is felt in a special way, as instantly felt the blood flow to the muscles.

Follow the biceps, be the biceps

Many of us know about the intellectual games used by Schwarzenegger, in an effort to intimidate their opponents during competition (as shown in the movie "Pumping iron"). However, he did not use similar tactics for Lou Ferrigno, Franco Columbo or Sergio Oliva. Actually the main person to whom he applied the most intense psychological stratagems, he was himself.

"Throughout my career in bodybuilding," says Schwarzenegger, "I was constantly working on my thinking. It is for this reason I began to stare at his biceps as mountains, not part of the body of flesh and blood. This type of thinking has made my muscles grow faster and to significantly increase in volume."

"When you think about their biceps as a muscle, you subconsciously put yourself to the restriction in their volume, which is approximately 20 or 21 inches. When you limit yourself to these figures, it becomes difficult to reach that level, not to mention the fact, to exceed it. But when you think about the mountains that limit the growth of your biceps disappears, so you have a chance to overcome the usual mental barriers."

However, Schwarzenegger indicates how important it is to temper our zeal with a healthy dose of pragmatism. "Enthusiasm is extremely important at all levels of bodybuilding. However, the beginner should learn to enjoy even small muscle gains. It is not necessary to tell him what a big success goes easily and that he can become giant, if you will train like a champion".

"His progress should be a series of small successes, and he has to look forward to each gain ground.

Follow the prize

"Whether it's muscle or money, you must constantly think about it," recalls Oak. "I once asked the guy behind the trainings were followed for four years, did he ever win the title of Mr. universe. And he said, "No, I've never thought of". And rightly so. With that attitude he would never have achieved serious progress." Are you ready to accept this? Great! Let's get down to basic elements.

Shock approach

Applying this principle to every aspect of his life, Arnold Schwarzenegger analyzed in detail what steps need to be taken in order to create the biggest biceps in the world. Although his early training consisted mainly oflifting weights and crunches with dumbbells, when it began to write in the American bodybuilding magazines, he began to do new exercises, for example, the isolated bending of the hands. By age 19, Schwarzenegger had already formed a method of training biceps, which differed from many others and helped to build his developing muscles. "A typical training program includes bending hands with a barbell, crunches with dumbbells (seated or standing) isolated flexion on the bench and twisting with concentration. However, keep in mind that my way of training has changed many times, because I was always trying to shock your muscles," says Schwarzenegger.

"I remember the days when I and my training partners did at the 20 extreme approaches, working on biceps, using four or five repetitions in each of them. On other days, or two days later we were able to do 10 reps, 15 reps each, using a lighter weight."

"This shock method was of great importance for my preparation. Your muscles tend to resist growth if you are constantly doing the same exercises. But if you will try to use different types of workouts, exercises, weights, a combination of approaches and pace, you can keep them in balance. They seem to say to myself: "Wow, there is something new. He did 10 reps for 20 reps and the next workout do 20 approaches for 5 reps. We will never get used to it. We will not be able to resist training, so we have to grow.

"And his hands did just that. Their girth grew to 17 inches when he was 17 to 18 at 18 and under 19 inches when he was 19 years old."

In fact, Schwarzenegger used this seemingly haphazard, but in fact a carefully planned system of shocking approach to his biceps, in order to achieve a volume of 20 inches. It is interesting that, despite the great success he has achieved through this program, he instinctively knew what was going to be able to form a much bigger biceps by modifying his methods of training.

Fine tuning

Ever the perfectionist, the Oak to decide to change your biceps, which brought him success. If previously his sole concern was to increase endurance, now becoming competitive as a professional, he realized that he would have to become more discriminating in the means of achieving it. To this end, he made the decision to split training biceps on two programs: the off-season, the period after the Mr. Olympia contest, which lasted nine months, and pre-training season for three monthsprior to the contest.

The program of the off-season has been focused on the quality of the mass, and during predreysovogo he concentrated on the relief of his massive muscles.

The program of the off-season

Gaining weight, Schwarzenegger stuck to a six day split working arms twice a week. It's incredible, but each session could take up to two hours: 45 minutes for triceps 45 minutes for biceps and 30 minutes for forearms, in that order. "Strict adherence to the absolute maximum during each exercise of this super-program needs to break for three to four days between workouts of the hands, during which a full recovery and maximum growth," says Schwarzenegger.

Separating the twist into two main categories for building and insulation mass, Schwarzenegger selects two exercises from each group, in order to ensure that he will really gain quality mass.

Exercise 1: lifting of a weight

Updated the "lifting of a weight are of great importance for mass. I start the movement, holding the barbell at hip level, holding the grip at shoulder width and bring it in movement a little nudge. This gives me sufficient momentum to overcome any obstacle, yet I continue to concentrate. I fully Flex the biceps and then return the rod to its original position.

"When the palms are up, I take advantage of supination, which peaks in the outer head of the biceps during full flexion and develops the Central portion of the muscle".

Exercise 2: Lift the dumbbells in an inclined position

"I lay down on the bench, which is angled at 45 degrees. I prefer the low incline because it helps to fully expand the biceps in the lower part and keep this strain for a long time. One of the rules of muscle kinetics says that the stronger the initial tension in the muscles, the more muscle tissue involved in the work during bending".

"When the work includes all the muscle fiber you weight. I strive to perform the movement as efficiently as possible".

"In that moment, when the blood supply to the hands increases, Schwarzenegger begins to perform isolated movement.

Exercise 3: Focus on the flexion of one hand

"This exercise is performed in standing position, the second hand is used for support."

The position of the body during flexion with a concentration of very important. Even the most experiencedbodybuilders can over-tighten the elbow to the chest during the execution of this movement. The elbow shouldn't move during the twisting. The shoulder should remain in a vertical position, the dumbbell should pull to the shoulder. Although this movement may seem awkward, it is very useful for developing biceps.

Finally, when his hands are already begging for mercy, Schwarzenegger returned to the rack of dumbbells to complete the final exercise.

Exercise 4: lifting of the dumbbells in the standing position

"During the exercise, the little finger of the hand should try to touch the head of the bicep at the peak flexion".
Through this exercise, you will get the small relief at the peak of the long head of the bicep, which gives the final touch to any muscle. So you have to remember that the movement you need to perform evenly. The biceps acts as a powerful arch support for your arm, including during flexion. This small movement helps me to develop the shoulders and lower biceps thickness.

This is enough

Four exercises, 20-26 approaches 45 minutes of exercise for huge biceps that will suit everyone. For Schwarzenegger it was just enough. "If I did it correctly, I don't need more," he says.

There are additional exercises that I perform between sets, for example, stretching the biceps muscle. I feel freed of blood vessels, which encourage blood flow to carry out its functions".

Precompetitive program

"Three months before the competition, I completely change my training program," says Arnie. "Now my goal is to improve topography and shape. I reduce the number of approaches and trying to build muscle during exercise". During this period, Schwarzenegger was necessary to accelerate and to train each hand with maximum intensity almost no rest between sets. He embarked on a six day double split (two workouts a day, six days a week), loading your muscles hard three times per week. Because you believed that its program of weight was different! But that's not all.

"When I had a part in big competitions, I stood before the mirror, watching the biceps and flexion of the hand holding the static position for two or three minutes. I did it because the competition was difficult. Muscle mass is one thing, but the ability to control it is something quite different.

Although he warns: "This system is perfect for me, but thisgrueling exercise program is not recommended for beginners". So, who is also the Austrian giant can successfully use one of these programs?

Do as I say and not as I do

The great Boyer CoE once said heavy duty is the only way of training, but only if you're Mike or Rey Mentzer". Steve Michalik is exhausted faster than many of its partners, in order to keep up with his "intense" or "insane" approach to training. It can be argued that Arnold Schwarzenegger no less, if not more, physiologically gifted than any Pro. His restorative abilities are almost unique, as well as the legendary pain threshold. The desire to emulate one of these two programs may not be feasible for even the most experienced bodybuilder. But regardless of his abilities Schwarzenegger can be called a bodybuilder with the strongest willpower. It performed no accidental or haphazard actions throughout his career, it means that his program can become a proven template to achieve your own success in bodybuilding, regardless of your experience or options.

"To beginners I would advise to carry five approaches with barbells and dumbbells, for a total of 10 sets of 8 to 12 repetitions," says Schwarzenegger. "Focus on the movements and try to increase endurance. Experiment with different movements until you find those which give maximum resistance to your biceps".

After training for about a year, the bodybuilder goes to the average level for this period Schwarzenegger recommends doing the following: "Look at your biceps and identify weaknesses. Then you can develop a personalized program that will help you work out these areas".

"If you don't have enough volume in the biceps," he continues, "pay attention to the lifting of the dumbbells. If you lack relief, this too can help dumbbells. Do more of flexion with concentration and exercise with dumbbells lying on a bench following the example of reg Park. Schwarzenegger says 12 common approaches should become the norm for the bodybuilder average.

Finally, he gives additional advice to those who are practicing at an advanced level: "the biggest mistake experienced bodybuilders is burning biceps. It is based on a small muscle group, which you can act only through intensive training that gives the user the Terminator. So, what is overtraining? "Notice that the upper limit forbicep is 15 sets during heavy training, but I have seen many bodybuilders who perform from 25 to 30 approaches on a regular basis."

In the training, including 25-30 approaches would not be anything special, if you were Schwarzenegger.

Bye!

Schwarzenegger shares advice on how to build massive biceps, and now it's your turn to use them. Put down your reading, go to the gym and start working out! Before you do, listen to another tip from Arnie, axiom is dedicated to muscle growth, which contributed to the success of each training session: "This is the case when the mind prevails over the material. If you direct all the power of thought to achieve your goal, you will get what you want!".

Off-season training routine for biceps from Arnold

Exercise

The lifting of a weight on a biceps by cheating: 5-8 approaches for 8-12 repetitions

Lifting dumbbells in an inclined position: 5-8 approaches for 8-12 repetitions

Flexion hands with dumbbell to the opposite shoulder: 5 sets of 10 reps

Alternate bending of hands with dumbbells in a standing position: 5 sets of 10 reps

Precompetitive training program

Super approach 1

Bending of hands with dumbbells on incline bench: 4 sets of 8-10 reps

The extension arms on the upper block while standing: 4 sets of 8-10 reps

Super approach 2

Lifting dumbbells standing curls: 4 sets of 8-10 reps

Extend hands out over the head with a dumbbell: 4 sets of 8-10 reps

Super approach 3

Bending hands with a barbell on Scott bench: 4 sets of 8-10 reps

French bench press: 4 sets 8-10 reps

Super approach 4

Push-UPS focus on the back: 4 sets of 8-10 reps

Flexion hands with dumbbell to the opposite shoulder: 4 sets of 8-10 reps

Super approach 5

Bending hands with a barbell on Scott bench reverse grip: 5 sets of 10-12 reps

Bending of the hands at the wrists with a barbell: 5 sets of 10-12 reps

Reach the Alpine peaks!

Five rules for biceps from Arnold Wazenegger

• Variety. Use barbells, dumbbells and cables.
• Isolation. Do not include in work of the Delta, lower back and other body parts when training biceps. Do not rock the shells (with the exception of exercises on flexion).
• Full range of motion. You need to control weight if you are used to heavy traffic during shock training.
• Select temp. Develop a pace for theof each movement.
• The total concentrations. Don't let yourself be distracted. Always concentrate on the movements and sensations in the muscles.

Use the program of Arnold

We want to remind all readers that Arnold Schwarzenegger is a truly unique man, "one in a million" as well as an exceptional phenomenon. "Joking aside", you say. "Why tell us what we already know since we have started practicing". We hope to convey to you the fact that gifted athlete, Arnold was capable of doing such things in the gym that are not under the power of mere mortals. Even advanced athletes can experience the symptoms of overtraining, including chronic fatigue and injury if they copy a workout of Arnold. We believe that many bodybuilders, regardless of their age and level of proficiency can benefit from the principles of Arnold, which are presented in this article.

Bodybuilding is a very individual sport, in any case, you need to tailor each workout to your personal characteristics and goals.

If you are not at an advanced level, we do not advise you to try to copy the volume of work Arnold aimed at the biceps.

If you are a beginner or treat middle tier, perform two or three sets for each exercise of his off-season program and see how it will affect you. If you are an advanced competitive bodybuilder, we recommend that you be confined to three of the five approaches included in the precompetitive program.

During layout load, remember that one of the greatest keys to success in bodybuilding according to Arnold, is the following principle: to Understand my body.