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Strength In Numbers: 10 Ripped Cities

Bodybuilding.com is more than just the world’s largest fitness site; it’s also a vast data pool thanks to BodySpace, the largest social media site in the world dedicated to the fit-minded. We’re based in Boise, Idaho, which seems like an emerging fitness capital, and it got us to thinking: How ripped are we compared to the rest of the United States of Abs?

WHAT IS STRENGTH IN NUMBERS?

The Strength in Numbers Study is based on data collected from our very own social fitness network, BodySpace. Our findings come from BodySpace members who successfully make progress toward a stated fitness goal, whether it’s weight gain or loss. Every time members post to FitBoard or add a picture, they contribute to the study.

So we decided to data-mine a new installment of our “Strength in Numbers” study. Using BodySpace, we identified the 10 U.S. cities that are the “most ripped.” No, we didn’t stalk people in gyms to arrive at this ranking. We took the number of people with body fat less than 10 percent for each city and divided it by the total number of users with their body-fat percentage recorded. In the following list, that percentage comes after the city’s name.

Beg to differ? Care to argue? Plead your case in the comments below!

1 Sioux Falls, SD, 31.4%

A bustling local economy isn’t the only thing strong in Sioux Falls. Its residents are building muscles and getting ripped, too. Hot summers make a getaway to one of the more than 70 Sioux Falls city parks and greenways a must, while winter snowfall is enough to make skiing, snowboarding, and tubing available to residents. Whether you’re slathering on that sunscreen or strapping on your snowshoes, the outdoors beckons.



Cool Gym:

In addition to standard strength equipment, private Fitness Club dFINE, which is exclusive to only 300 members, offers everything from personal training to fitness classes from your standard boot camp to classes like “Nothing Butt” and “Daily Push.” They also boast upscale contemporary d?cor to set the mood as you pound through those reps.

Cool Restaurant:

A restored 1908 hydroelectric plant, this cafe is positioned on the east bank of the Sioux River in Falls Park. Enjoy a scenic garden view while keeping things healthy with dishes like the “Queen Bee salad,” which features chopped kale, prosciutto, raisins, and shredded parmesan. Looking to up the ante? Opt for the sweet potato brisket or the grilled turkey wrap, which features both fresh-sliced turkey and black bean salsa.

Cool fitness event:

With a parks and recreation department which hosts everything from playgroups for kids to morning walking programs for all, it’s no surprise that the city has designated an “Annual Healthy Living Day.” The free family event brings together local fitness and health professionals to educate residents to live a sustainable, smart lifestyle.

2 Lincoln, Nebraska, 29%

Lincoln is the healthiest and happiest city in the country, according to a Gallup-Healthways poll. Lincoln is home to the University of Nebraska Cornhuskers and is the perfect stop for the young and athletic. It boasts football, baseball, and hockey teams as well as the No Coast Derby Girls! Lincoln supports an astounding 125 parks connected via 131 miles of trails open for foot or bike traffic, making it very inviting for outdoor recreation.



Cool Gym:

Lincoln’s largest CrossFit affiliate is an 11,000 square-foot facility that caters to anyone and everyone interested in this approach to fitness. The main instructor, Jordan Klasek, has more certs than you can shake a stick at. The gym’s website says: “Go ahead. Take the challenge. Make a positive change. It’s your life, isn’t it?”

Cool Restaurant:

Rated the “Best of Lincoln,” Lazlo’s Brewery and Grill specializes in signature burgers and world class New York steaks. To avoid the trappings of a one trick pony, their menu features popular Rainbow chicken, fresh seafood, and an array of made-from-scratch soups, salads, and sandwiches. Time to pack in the protein!

Cool fitness event:

The O’Rourke is a traditional triathlon that welcomes all ability levels as part of the “Healthy for Life” community wellness program.

3 Boise, Idaho, 26.6%

We’d like to say that Boise made this list because so many Bodybuilding.com employees walk the hallways with a six-pack under their shirt, but Boise screams “fit” based on numerous criteria. It ranked first in “Men’s Health” magazine’s “The Best & Worst Cities for Men 2013,” and reached number four on the companion list in Women’s Health. Heck, even the pets somehow seem healthier in this outdoorsy town.



Cool Gym:

Boise and nearby Meridian have fitness chains and other gyms, but “Edge” is the most-badass training facility in the Treasure Valley, making it a haven for high school studs looking to score D-I scholarships. The rough-hewn warehouse space is run by Matt Wattles, a 300-pound strongman and past president of the American Society of Exercise Physiology. It’s by appointment only, and you won’t want to argue with the proprietor.

Cool food:

This farmer’s market displays the best local produce and offers an endless bounty of organic awesomeness to fuel your active lifestyle. Grab an array of fresh vegetables and whip up a veggie omelet before your midday workout.

Cool fitness event:

Las Vegas has the Olympia, Columbus has the Arnold, and Boise has this annual celebration of bodybuilding and fitness, courtesy of this website, Bodybuilding.com. The biggest and most unique fitness-related EXPO in Idaho will be held this year at Century Link Arena on June 7. Come check it out!

4 Madison, Wisconsin, 26.2%

The state capital of Wisconsin, Madison is a rural location with a big-city culture. The metropolitan area of about 500,000 people offers an eclectic variety of activities for the visiting fitness enthusiast. Getting around isn’t a problem since the streets are very bike-friendly and you can tap into a deep vein of local flavor just traipsing along the streets downtown. One of the more popular points in downtown is Monona Terrace, where you can enjoy a panoramic view of Lake Monona and join in on free Tai Chi exercises during the summer.



Cool Gym:

If monkeying up rocks is your jam, Boulders Climbing Gym offers more than 8,000 square feet of indoor climbing space and hosts a number of local and national competitions for rock climbing enthusiasts.

Cool restaurant:

Fit 2 Eat on Speedway Road is where the Madison fit set often stops for a pre-workout meal or post-workout refueling. Everything is made fresh to order, including many vegetarian and gluten-free entr?es.

Cool Fitness Event:

Every year the Ironman Wisconsin Triathlon is held the Sunday following Labor Day Weekend. The initial swimming leg takes place in Lake Monona, while the cycling and running courses meander through the urban streets of Madison and continue onto the roads of Dane.

5 Buffalo, New York, 25.7%

Lurking inside the sweaters of Buffalo, New York, are thousands of athletic bodies eager to show what they’re made of. A consistent presence on “American’s fittest city” lists, Buffalo is not only packed with gyms, it’s also rapidly building renown as a bike-friendly city with more than its share of farmer’s markets and healthy food options (wings notwithstanding). As an added bonus, if you’re ever in Buffalo and feel like you need to lose a few pounds, just step outside and start shivering. It’s all about the brown fat activation, baby!



Cool gym:

Fierce Training is located in a beautifully restored historic building which, in previous professional lives, has contained horse stables, a car wash, and a book-binding business (not all at the same time). From the outside, you’d never guess that a 4,000-square-foot Valhalla of heavy weights and functional training lurked within. Owner Giovanni Preziuso keeps membership limited to minimize competition for equipment, and also offers personalized fitness training, suspension training, kettlebells, Olympic lifting, and everything in between.

Cool restaurant:

Chef Mike Andrezejewski’s sushi-meets-fine-dining haven has grown over the years from a local secret to one of the most coveted seats in upstate New York. The seafood gets flown in from around the world daily, and is served up in visionary rolls, salads, and entrees which combine the freshness of traditional Japanese with French-style decadence.

Cool fitness event:

Now in its 63rd year, the NPC Mr. Buffalo bodybuilding competition is bigger than ever, annually drawing thousands of fans to the Niagara Falls Convention and Civic Center, located just a few walking lunges from the legendary cascade. In 1980, the show expanded to include a women’s bodybuilding competition, Ms. Buffalo, and has since grown to include a bikini competition in 2009. It added men and women’s physique comps last year.

6 Fort Wayne, Indiana, 25.3%

This seemingly random Indiana town made our list for good reason! In 2001, “Self” magazine listed Fort Wayne as the 4th least-fit city in the United States. Since then, the city has built a fit, active community that puts health first. With 2,000 acres of parks, 68 miles of trails, many gym options, and a multitude of healthy restaurants, Fort Wayne makes fitness fun and easy.



Cool gym:

Take a break from your usual cardio session and train for an hour in a trampoline park! The floor-to-wall trampoline courts offer fun for everyone—you don’t have to be a kid to enjoy the freedom of being airborne. Grab a team and play dodgeball, bring your kids for a day of fit family bonding, or just bring your exercise gear for some cardio that’s so fun you’ll forget you’re working out!

Cool restaurant:

Treat yourself to some natural foods at the Fort Wayne Co-op! There you can purchase your favorite organic groceries or stop at the hot food bar for a meal. No matter your dietary restrictions, tasty, healthy, organic choices await.

Cool fitness event:

Although 2013 was its inaugural year, the Fort Wayne Health and Fitness Expo will only get bigger and better. There, you can meet other fit-minded friends and visit vendors to learn about the newest fitness products, training methodologies, and nutrition information. You can also watch or participate in the exciting expo competitions like Strongman or CrossFit.

7 Columbus, Ohio, 25.1%

Once upon a time, the fittest people in Ohio’s capital city were the athletes at The Ohio State University. Today, they’ve got plenty of competition. Every April, pro and amateur athletes of all types pack venues around the city for the Arnold Sports Festival, competing in everything from bodybuilding to CrossFit to table tennis. To the west lurks Louie Simmons’ legendary Westside Barbell and Dave Tate’s Elite Fitness compound. MusclePharm founder Cory Gregory’s Old School Gym is the same distance to the east. Just north of downtown, Rogue Fitness outfits strength athletes around the world with high-quality American-made equipment and maintains a legendary gym at its HQ.



Cool gym:

Where to begin? Option one: Go see Louie or Dave if you dare—and if they’ll have you. Other popular powerlifting dungeons include Dogg Pound and Lexen Extreme. Rogue’s gym is closed to the public, but the city abounds with well-equipped CrossFit boxes. The Old School Gym is an absolute steal at $35 a month if you don’t mind the drive. For a change of pace, consider Ohio Krav Maga, which combines CrossFit curriculum with Brazilian Jiu Jitsu and other situational combat training. In a city this strong, you need to be able to defend yourself.

Cool restaurant:

Hyde Park Prime Steakhouse in downtown Columbus is a favorite haunt of post-contest bodybuilders—rumor has it Flex Lewis brought his 212 trophy in with him last year—but it’s not a sustainable option for hard-training athletes on a budget. The in-house delivery restaurant Fit Food Meals, on the other hand, lends a high-end chef’s touch to lean eating. The menu changes daily and can be tailored to people with special dietary needs.

Cool fitness event:

The Arnold Classic bodybuilding championships and the Fitness, Figure, and Bikini Internationals may get the headlines, but the Arnold Sports Festival has plenty more to offer than just bodybuilding. Olympic sports like fencing, swimming, boxing, and table tennis are all featured prominently. The strongman competition is one of the most prestigious in the sport, as are the arm wrestling, powerlifting, and highland games. If you’re up to the challenge, you can even compete in the annual “5K Pump and Run,” a bench press and running biathlon that always sells out quickly.

8 Saint Paul, Minnesota, 25%

Never mind the ice-cold winters—this is a surprisingly athletic state. The city of Saint Paul offers many gym options, healthy restaurants, and athletic events held year round for the fitness-minded. From frozen 5 Ks to blisteringly hot summer triathlons, Saint Paul has something for everyone and in every season.



Cool gym:

Nestled just outside of downtown Saint Paul, GreenBody houses nine trainers in a studio with a home-like feel. They offer personal training and challenging group fitness classes which alternate being held indoors and outdoors, depending on the unpredictable climate of Minnesota. From learning to make your own probiotic-packed kombucha at home to swinging kettlebells, GreenBody teaches healthy, harmonic living.

Cool restaurant:

This restaurant prides itself in getting all its ingredients from Minnesota and its neighboring states of Wisconsin and Iowa. Brasa offers fresh, delicious meals which come from chemical and hormone-free farms, along with the added reassurance that no additives, MSG, or high-fructose corn syrup are in any of their dishes. Try the homemade pulled chicken or tender smoked beef!

Cool fitness event:

Held each fall since 1982, this notoriously beautiful course begins in downtown Minneapolis and winds through 26.2 miles of roads and stunning lake views, finishing at the capital building in downtown Saint Paul. More than 300,000 fans gather along the course each year to cheer on runners of every ability and age. Additionally, the health and fitness expo is free to the public and offers many discounted deals and goodies to shoppers.

9 Baton Rouge, Louisiana, 25%

This is one of America’s hottest cities, so breaking a sweat isn’t difficult. Situated atop the “bluff” rising above the Mississippi River delta, Louisiana’s capital city flourishes with a dynamic mix of collegiate enthusiasm and modern industry. More than 20 percent of its residents are students at one of Baton Rouge’s four universities.



Cool Gym:

For overall value, size, equipment, and variety, the University Recreation Center at Louisiana State cannot be beat. It’s currently undergoing an expansion that will make it 250,000 square feet. It has an outdoor aquatic center, a 3-story cardio and weight fitness area, a climbing wall and challenge course, numerous fields, courts, and exercise rooms. Everyone is welcome.

Cool Restaurant:

People come to Louisiana for the atmosphere, for Mardi Gras, for the food. Baton Rouge houses some of the best seafood in the country. It has amazing Cajun cooking and raw sushi. You can find quality food everywhere, but The Chimes (three locations in the city) knows how to handle the unique and diverse flavors of Southern cuisine!

Cool Fitness Event:

Like most major cities, Baton Rouge hosts a number of races and runs throughout the summer. The Summer Hump Series, The Fat Boy 5 K, Freedom Mile, and the Daddy, Daughter and Son 2-mile Relay are just a few. But the best race of the season is the Mardi Gras Mambo, a 10 K or 15 K road race through beautiful Baton Rouge. More than 1,700 runners danced the mambo to the finish in 2013!

10 Billings, Montana, 25%

If you yearn for outdoor adventure, natural inspiration, and endless recreation, Billings, Montana, is your place. Known as Montana’s trailhead, Billings provides nearly limitless opportunities to embrace Northwestern culture. The Magic City offers a stash of healthy dining options, robust farmer’s markets, and several gyms to quench your thirst for fitness.



Cool gym:

Granite Fitness is as tough as, well, granite, and comes stocked with everything a fitness enthusiast could ask for. Group fitness classes are taught in abundance thanks to a solid aquatics center, full-size gymnasium, and a full-line of weights. Get pumped up on life and fitness at this all-in-one fitness mountain!

Cool restaurant:

The term “all-natural” gets thrown around loosely, but The Fieldstone Caf? lives up to its reputation as a locally owned establishment that only cooks homegrown food. The Fieldhouse Caf? is a certified green restaurant that makes everything from scratch and takes pride in its customer service.

Cool Fitness Event:

Formerly known as the Montana Governors Cup Marathon, the Montana Marathon starts in the community of Molt, west of Billings, and is broken into a full and half marathon, a 10K, and a team run. The Montana Marathon combines hilly terrain with pavement throughout to test the best runners under grueling circumstances.


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Strength In Numbers: 10 Ripped Cities

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Arnold Schwarzenegger Blueprint Trainer Day 56

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Well done! You’ve pushed through two months of six-times-a-week training at the highest level. Look back at your training notebooks and progress photos, and take stock all that you’ve gained, learned, and built during this time.

You’ve done more than just lift like Arnold lifted. You’ve received a total education in bodybuilding from the greatest ambassador the sport has known. Take a moment to celebrate your graduation by watching his famous commencement speech at USC from 2009, where he discusses his “Six Rules for Success.”

Arnold’s Six Rules for Success
Watch – 25:51

Now what, you ask? The Blueprint was a plan that Arnold followed in various forms for years. You could turn right around and do it again—and again, and again—and see great results consistently. Or you could follow the wisdom of one Arnold’s most popular quotes and find new battles to fight.

“For me life is continuously being hungry,” he wrote in “The Education of a Bodybuilder.” “The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

Want to keep adding mass on top of what you’ve built? That’s understandable. Even Arnold has said he would have liked to add a few more inches here and there. Want to lean down and get crazy defined? Great! Bodybuilding.com has you covered with a training plan to match any goal.

Conquer Your Next Goal

Find Your Perfect Fitness Plan For Free!

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Arnold Schwarzenegger Blueprint Trainer Day 53

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Over the last eight weeks, you’ve done 15 chest and back workouts, and taken only 7 rest days. No matter if you’ve been splitting them into two-a-days or taking your medicine all at once, by now, you have a very good idea of the level of intensity that Arnold utilized just to keep moving forward. He waged a constant battle between perceived exhaustion and actual physical exhaustion, and he knew every trick in the book to defeat the former. It can seem like a religious experience in the heat of the moment, but Arnold knew how to keep emotions from getting as heavy as the weights. Here’s how he responded in an interview with the men’s magazine “Oui” in 1977, when asked if Gold’s Gym was like working out “in a temple:”

“Yes and no. There’s often a point where you say, ‘It’s getting too intense here.’ Your partner might be a little scared of the next set because you’ve been pushing him too hard, so you’ll crack a joke and go over to somebody else and bullshit a little. Then you talk him into it. The best example I can think of was one day when Franco Columbu walked into the gym, went down into a squat with 500 pounds on his shoulders and couldn’t come back up. Someone had to lift the weight off. I reminded Franco that four people from New York were watching the great Franco Columbu, the world’s strongest bodybuilder, crashing down under a mere 500 pounds.

‘Franco,’ I told him, ‘this is very embarrassing. There are a lot of people here watching and they think that the muscle magazines are all bullshitting.’

“He looked around and started breathing heavily, so I pushed it further. I bet him $20 in front of everybody that he couldn’t do another repetition and then offered an additional $50 if he could go on and do eight reps. ‘Bullshit!’ he screamed. ‘I did it a few weeks ago and I can do it again.’ Out of the door he went, took a few deep breaths and came back to do 10 repetitions with the same weight-not 8 but 10.

“Do you think his body changed? No; his body was the same, his power was the same, but he was motivated. He ripped the weight out and just started going up and down as if there were no end, as if he were going to do 50 repetitions.”

Harness the intensity and make today’s workout count.

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Arnold Schwarzenegger Blueprint Trainer Day 51

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Every Venice, California stalwart has a story about the first time they met Arnold. Vince Gironda famously called him either fat or, more kindly, “a vast untapped reservoir of unused tissue,” depending on who you ask. In his autobiography “Brothers of Iron,” Joe Weider recalls being similarly nonplussed when meeting Arnold in the flesh in 1968, seeing impressive size, but not much in the way of definition, proportion, and posing skills.

“I saw the stuff that made our people overseas so excited, but nothing jumped out at me,” he recalls. “To be blunt, I thought Arnold was overrated.” Everything changed when he saw Arnold staring longingly at the Mr. Universe trophy backstage at the Mr. Universe contest later that year. “He kept looking, in a trance, and his eyes lit up with desire like I’d never seen,” Weider writes. “Pure longing filled every cell in his body. I could see it as much as feel it. He could have been a knight of old seeing the Grail or a saint having a vision of the Kingdom of God.” Recognizing Arnold as a “fellow true believer,” Weider called over a photographer to capture the moment when he realized that he “just found something terrific.”

“‘Arnold had the genes to be the best in the world. But the spirit, not the body, set him apart.'”

“Nothing in the world would keep him from grasping what he wanted,” Weider writes. By that time I’d seen enough of his physique to know that nothing would hold him back, physically speaking. He had the genes to be the best in the world. But the spirit, not the body, set him apart.”

Today, let your spirit guide your body through this intense workout.

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Arnold Schwarzenegger Blueprint Trainer Day 51

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<div id="DPG" webReader="20.0204081633"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-48.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-50.html">Next</a></h5><p>Six workouts—that's all that remains of the Blueprint trainer. If this were "Pumping Iron," you'd be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.</p><p>Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you've been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don't know Arnold the bodybuilder yet, it's time they get introduced.</p><h3 class="article-title">Watching Pumping Iron<br /><span class="exercise-note">Watch The Video - 3:48</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/bgOEpQZSCos" frameborder="0" allowfullscreen=""></iframe><p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a>
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Arnold Schwarzenegger Blueprint Trainer Day 49

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Six workouts—that’s all that remains of the Blueprint trainer. If this were “Pumping Iron,” you’d be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.

Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you’ve been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don’t know Arnold the bodybuilder yet, it’s time they get introduced.

Watching Pumping Iron
Watch The Video – 3:48

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About The Author

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Arnold Schwarzenegger Blueprint Trainer Day 49

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<div id="DPG" webReader="22.0134048257"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-43.html">Next</a></h5><p>You're a full six weeks into Arnold's Blueprint, and you've definitely earned another day off. Rest up, eat up, and don't exert yourself any more than necessary. You've got only a dozen workouts left!</p><p>Last week we took a gander at Arnold's first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.</p><p>Make sure to watch this entire clip. It only gets better as it continues.</p><iframe width="560" height="315" src="//www.youtube.com/embed/jcfI0gf9oDc" frameborder="0" allowfullscreen=""></iframe><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-43.html">Next</a></h5><br class="c9"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 42

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You’re a full six weeks into Arnold’s Blueprint, and you’ve definitely earned another day off. Rest up, eat up, and don’t exert yourself any more than necessary. You’ve got only a dozen workouts left!

Last week we took a gander at Arnold’s first commercial, which was nothing more than a tiny cameo in a nondescript early 1970s Chevy spot. While he would never be a well-known commercial actor in the United States, Arnold more than made up for it in Japan, where he unforgettably pitched everything from coffee to Cup-O-Noodles to beer during his Mr. Freeze days in the 1990s. Luckily, the Internet has preserved the results.

Make sure to watch this entire clip. It only gets better as it continues.

Previous | Main | Next


About The Author

Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 42

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 42

<div class="article-padding-content" webReader="40.1529600857"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 04, 2014</span></div><div id="DPG" webReader="37.8448275862"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-39.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.html">Next</a></h5><p>The behind-the-neck barbell press doesn't get the love it did in Arnold's heyday, as a number of trainers have decided it is either dangerous or not as effective as the barbell military press. Arnold, on the other hand, considered this movement an "old standby" and said it has remained one of his favorite shoulder movements throughout his competitive years.</p><p>So is this simply a case where Arnold's freaky strength and athleticism allow him to do what others can't? Not necessarily. Arnold knew that this movement worked best, and most safely, when performed in the strictest manner possible. No cheating here! Approach it with care, even at light weights, and do what is necessary to keep form tight.</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day40_graphics-1.jpg" width="560" height="444" border="0"/><p>The behind-the-neck press is an old-school technique that shouldn't be left out!</p><p>For Arnold, this often meant performing the lift seated on an incline bench rather than standing, "since it makes the movement stricter," he wrote in "The Encyclopedia." He added in "The Education of a Bodybuilder" that "presses behind the neck should be done in front of a mirror, so you can correct yourself."</p><p>From this basis, simply take a medium-wide grip, keep the bar straight throughout the movement, and use a full range of motion, letting the bar come all the way down and pressing it all the way to lockout. Do it right, and you may find this to be as great an all-around shoulder developer as Arnold did.</p><div id="meal-plan-table"><ul webReader="1.49045801527"><li class="c6" webReader="7">
<p><strong>Technique: 1-10 Method</strong><br />After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.</p>
<br /></li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_1.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a> <a href="javascript:pop('standing-barbell-press-behind-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/381/Male/t/381_2.jpg" alt="Standing Barbell Press Behind Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-barbell-press-behind-neck')">Standing Barbell Press Behind Neck</a></strong><br />10 sets of 4 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Press</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Lateral Raises</a></strong><br />5 sets of 8 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_1.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a> <a href="javascript:pop('standing-dumbbell-upright-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/368/Male/t/368_2.jpg" alt="Standing Dumbbell Upright Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-dumbbell-upright-row')">Dumbbell Upright Rows</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_1.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-bent-over-rear-delt-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/377/Male/t/377_2.jpg" alt="Seated Bent-Over Rear Delt Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-bent-over-rear-delt-raise')">Bent-Over Rear Delt Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curls</a></strong><br />5 sets of 8 reps then 3 sets of 5 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_1.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/201/Male/t/201_2.jpg" alt="Seated Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-dumbbell-curl')">Seated Dumbbell Curls</a></strong><br />5 sets of 6 reps</span></li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />Use the 1-10 method</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdowns</a></strong><br />5 sets of 15 reps</span></li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_1.jpg" alt="Body Tricep Press" width="53" height="53"/></a> <a href="javascript:pop('body-tricep-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1291/Male/t/1291_2.jpg" alt="Body Tricep Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('body-tricep-press')">Bodyweight Skullcrushers</a></strong><br />5 sets of 15 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c8"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c8"><span class="mpt-images"><a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_1.jpg" alt="Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/217/Male/t/217_2.jpg" alt="Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sit-up')">Decline Sit-Ups</a> (shown regular)</strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c9"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-39.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-41.html">Next</a></h5><br class="c10"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Arnold Schwarzenegger Blueprint Trainer: Main Page</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 40

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The behind-the-neck barbell press doesn’t get the love it did in Arnold’s heyday, as a number of trainers have decided it is either dangerous or not as effective as the barbell military press. Arnold, on the other hand, considered this movement an “old standby” and said it has remained one of his favorite shoulder movements throughout his competitive years.

So is this simply a case where Arnold’s freaky strength and athleticism allow him to do what others can’t? Not necessarily. Arnold knew that this movement worked best, and most safely, when performed in the strictest manner possible. No cheating here! Approach it with care, even at light weights, and do what is necessary to keep form tight.

The behind-the-neck press is an old-school technique that shouldn’t be left out!

For Arnold, this often meant performing the lift seated on an incline bench rather than standing, “since it makes the movement stricter,” he wrote in “The Encyclopedia.” He added in “The Education of a Bodybuilder” that “presses behind the neck should be done in front of a mirror, so you can correct yourself.”

From this basis, simply take a medium-wide grip, keep the bar straight throughout the movement, and use a full range of motion, letting the bar come all the way down and pressing it all the way to lockout. Do it right, and you may find this to be as great an all-around shoulder developer as Arnold did.

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Arnold Schwarzenegger Blueprint Trainer Day 40

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<div class="article-padding-content" webReader="36.5487171655"><div class="article-author-by-line"><span class="byline">by <a href="http://www.bodybuilding.com/fun/other.htm">Bodybuilding.com</a></span><span class="article-date">Apr 03, 2014</span></div><div id="DPG" webReader="30.9785322017"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><p>One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he's looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day39_graphics-1.jpg" width="261" height="358" border="0" class="float-right c8"/><p>"When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on." Corney said. "Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that."</p><p>The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn't gazing at himself out of vanity.</p><p>"For a guy like Arnold, a mirror is a tool for self-criticism," writes Joe Weider in his autobiography "Brothers of Iron." "Looking at himself, a serious bodybuilder isn't admiring. He's looking for trouble. And he sees trouble, every time."</p><p>You've now survived a dozen difficult chest and back days in the Blueprint. Today when you're done, stop for a moment to take stock of progress you've made. Then get back to work.</p><div id="meal-plan-table"><ul webReader="2.7496328928"><li class="c6" webReader="10">
<p><strong>Technique: Stripping Method</strong><br />Immediately after your final working set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Barbell Incline Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Barbell Bench Press</a></strong><br />10 sets of 4 reps<br />Use the stripping method on your final set</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Flat Barbell Bench Press</a></strong><br />5 sets of 6 reps</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_1.jpg" alt="Cable Crossover" width="53" height="53"/></a> <a href="javascript:pop('cable-crossover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/132/Male/t/132_2.jpg" alt="Cable Crossover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crossover')">Cable Crossover</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_1.jpg" alt="Chin-Up" width="53" height="53"/></a> <a href="javascript:pop('chin-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/129/Male/t/129_2.jpg" alt="Chin-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('chin-up')">Wide-Grip Chin-Up</a></strong><br />50 Total Reps<br />Use weight if needed.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_1.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-dumbbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/16/Male/t/16_2.jpg" alt="Bent Over Two-Dumbbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-dumbbell-row')">Bent-Over Dumbbell Rows</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_1.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-two-arm-long-bar-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/18/Male/t/18_2.jpg" alt="Bent Over Two-Arm Long Bar Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-two-arm-long-bar-row')">T-Bar Row</a></strong><br />8 sets of 8 reps</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />5 sets of 25 reps</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c10"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-38.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-40.html">Next</a></h5><br class="c11"/></div><div class="padded-content article-content mod-article-related-articles" id="article-related-articles"><h4 class="article-section-header">Related Articles</h4><div class="gray-gradient-box-with-border no-top-border"><ul class="related-article-list"><li class="first-related-article"><a href="http://www.bodybuilding.com/fun/targeted-ab-training-top-5-moves-for-your-core.html">Targeted Ab Training: Top 5 Moves For Your Core</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 39

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One of the most famous images of Arnold from the 1970s is of him performing a side chest pose, looking with an uncharacteristically serious, scrutinizing glare at the camera—or at least it seems like he’s looking at the camera. Training partner Ed Corney recalled the real origin of the image in an interview with Bodybuilding.com:

“When Arnold was doing his side chest, they shot that by cutting a hole in the mirror he was looking at and putting a camera behind that hole. So they got him right on.” Corney said. “Arnold would be looking at the mirror as a guide doing his side chest pose and they captured that.”

The bodybuilder gazing at himself in the mirror is a stereotype that other gym-goers love to deride, but Arnold knew the true value of this technique more than anyone. Look again at that image; he isn’t gazing at himself out of vanity.

“For a guy like Arnold, a mirror is a tool for self-criticism,” writes Joe Weider in his autobiography “Brothers of Iron.” “Looking at himself, a serious bodybuilder isn’t admiring. He’s looking for trouble. And he sees trouble, every time.”

You’ve now survived a dozen difficult chest and back days in the Blueprint. Today when you’re done, stop for a moment to take stock of progress you’ve made. Then get back to work.

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Arnold Schwarzenegger Blueprint Trainer Day 39

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Arnold Schwarzenegger Blueprint Trainer Day 30

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You’ve had some tough arm days up until now, but overload techniques like the 1-10 system have been reserved for your biceps rather than your triceps. This might surprise you, given that Arnold believed that big, defined triceps were crucial to building arms that looked big from any angle, flexed or relaxed. “When somebody says, ‘Wow, look at the size of that guy’s arms!’ you can be sure it’s the triceps that are creating the effect,” he wrote in “The Encyclopedia.” However, he also believed that in most cases, the triceps benefited most of all from the fundamentals.

“In most cases, muscle mass and strength are enhanced by employing a cheating technique, but you don’t need to cheat in order to put extra stress on the triceps,” he wrote. “With all the effort you expend doing power training with bench presses, dumbbell presses, and shoulder presses, you are already putting an enormous strain on the triceps area.”

You’ve been following chest days back-to-back with narrow-grip bench presses for four weeks now, so you know what that “enormous strain” is all about. Trust Arnold’s winning recipe!

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Arnold Schwarzenegger Blueprint Trainer Day 30

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<div id="DPG" webReader="16.2688172043"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-27.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-29.html">Next</a></h5><p>Congratulations! You've reached the end of the first phase of the Blueprint. Enjoy a well-earned rest day. It's hard to believe you've only had three other rest days in the last month, but this is exactly the sort of approach that turned a promising but raw Austrian lifter into a Mr. Universe at age 20, and a repeat winner at age 21. Here's how he looked when the British press captured the contest in London in 1969:</p><h3 class="article-title">Arnold Schwarzenegger Wins Mr. Universe<br /><span class="exercise-note">Watch The Trailer - 01:44</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/c7Iaz_r2t-g" frameborder="0" allowfullscreen=""></iframe><p>His biggest leap of faith was yet to come: traveling across the Atlantic to head off against two-time defending Mr. Olympia Sergio Oliva. But in his mind, the final destination was never in doubt. Stay the course!</p><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c8"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-27.html">Previous</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html">Main</a> | <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-29.html">Next</a></h5><br class="c9"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 28

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Congratulations! You’ve reached the end of the first phase of the Blueprint. Enjoy a well-earned rest day. It’s hard to believe you’ve only had three other rest days in the last month, but this is exactly the sort of approach that turned a promising but raw Austrian lifter into a Mr. Universe at age 20, and a repeat winner at age 21. Here’s how he looked when the British press captured the contest in London in 1969:

Arnold Schwarzenegger Wins Mr. Universe
Watch The Trailer – 01:44

His biggest leap of faith was yet to come: traveling across the Atlantic to head off against two-time defending Mr. Olympia Sergio Oliva. But in his mind, the final destination was never in doubt. Stay the course!

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About The Author

Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 28

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 28

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