Tag Archive | "barbell-deadlift"

Thumbnail

Arnold Schwarzenegger Blueprint Trainer Day 27

Previous | Main | Next

You’ve worked through seven hard leg days in three-and-a-half short weeks. Today, you’ve earned the opportunity to work up to a one-rep max and see how all your hard work has been paying off in strength.

Serious leg days like this were sacred events in Gold’s Gym, and all joking ceased when the weights got heavy. Here’s how Dick Tyler, a journalist for Weider Publications, recalled such a day in his book “The West Coast Bodybuilding Scene.”

“What made the whole scene a little scary was the almost unearthly quiet that seemed to descend. Everyone was concentrating on what they were doing. This was serious business and there would be no useless rapping that night.

“I looked over at Arnold, who was heavily clothed in a sweatsuit. The stains of sweat began to show under the arms and around the chest. Dave [Draper] slapped more plates on the bar. Now it was his turn. Again and again he went down to the full squat position, only to fight to stand. Arnold leaned forward with each rep and counted them out.

Many a bar bent across the back of the great Oak.

“When it seemed Dave would burst if he made one more effort, the Oak would lean even closer to the Bomber and say, ‘You can do it, Dave. You can do it.’

“Then as if in some kind of hypnotic state, the mighty Draper thighs would ram out another rep. ‘Do another one, Dave,’ said Arnold softly, another rep done.

“Then it was Arnold’s turn and he worked until his thighs looked like they would split his pants. There was no resting between the superset, then both Dave and Arnold started doing sissy squat moves on the hack machine. All that could be heard was the clank of Olympic plates and an occasional yell of encouragement.”

Get serious, get your lifting partner, and get to work!

Previous | Main | Next


About The Author

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

This article – 

Arnold Schwarzenegger Blueprint Trainer Day 27

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 27

<div class="article-padding-content" webReader="37.5195720251"><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">Mar 14, 2014</span></div><div id="DPG" webReader="32.0948072384"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-19.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-21.html">Next</a></h5><p>You've got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold's Gym knew all about cheating, and when the time came, they knew exactly where to go. Here's how he remembers it in "Total Recall:"</p><p>"Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I'd never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren't complete. 'Hey,' we said, 'let's not even think about it; let's just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese - let's have it all!' You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders."</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day20_graphics-1.jpg" width="560" height="271"/><p>"It was as if God had created a restaurant for bodybuilders."</p><p>Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.</p><div id="meal-plan-table"><ul class="defined" webReader="5.00922509225"><li class="c6" webReader="15">
<p>Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you're feeling and if things are going well, work up to a max-effort squat every couple weeks.</p>
<p><strong>Technique Max Effort</strong><br />Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Barbell Squat</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a> (Option 1)</strong><br />3 sets of 10,6,4 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a> (Option 2)</strong><br />3 sets of 5,5,5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_1.jpg" alt="Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/112/Male/t/112_2.jpg" alt="Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-deadlift')">Barbell Deadlift</a>(Option 3)</strong><br />3 sets of 12,10,8 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_1.jpg" alt="Good Morning" width="53" height="53"/></a> <a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_2.jpg" alt="Good Morning" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('good-morning')">Good Morning</a> (only perform once per week)</strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_1.jpg" alt="Barbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-lunge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/41/Male/t/41_2.jpg" alt="Barbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-lunge')">Barbell Lunge</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />5 sets of 8-12 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_1.jpg" alt="Cable Crunch" width="53" height="53"/></a> <a href="javascript:pop('cable-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/163/Male/t/163_2.jpg" alt="Cable Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-crunch')">Kneeling Cable Crunch</a></strong><br />4 sets of 25 reps<br />Rest 45 seconds.</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="c11"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-19.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-21.html">Next</a></h5><br class="c12"/></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-mass-supplementation.html">Arnold Schwarzenegger Blueprint Trainer: Mass Supplementation Overview</a></li>
<li><a href="http://www.bodybuilding.com/fun/jim-stoppani-six-week-shortcut-to-shred-training-overview.html">Jim Stoppani's Shortcut To Shred: Training Overview</a></li>
<li><a href="http://www.bodybuilding.com/fun/living-large-jay-cutlers-8-week-trainer-training-overview.html">Living Large: Jay Cutler's 8-Week Mass-Building Trainer - Train Large</a></li>
</ul></div><div class="article-related-view-all"><ul class="bb-chevron-list bold-type"><li><a class="bold-type" href="http://www.bodybuilding.com/fun/bbinfo.php?page=WorkoutPrograms">View All Workout Programs Articles</a></li>
</ul></div></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>
</ul></div></div></div><div class="padded-content article-content"><span id="id1" class="c13"></span><p>RATE THIS ARTICLE</p><div class="select-rating-container gradient-panel content"><div class="rating-left"><span class="rating-text left clear-both">POOR</span><ul class="select-rating"><li id="id2" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:0::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id2') != null;}.bind(this));" class=" first">1</li>
<li id="id3" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:1::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id3') != null;}.bind(this));">2</li>
<li id="id4" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:2::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id4') != null;}.bind(this));">3</li>
<li id="id5" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:3::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id5') != null;}.bind(this));">4</li>
<li id="id6" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:4::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id6') != null;}.bind(this));">5</li>
<li id="id7" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:5::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id7') != null;}.bind(this));">6</li>
<li id="id8" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:6::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id8') != null;}.bind(this));">7</li>
<li id="id9" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:7::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id9') != null;}.bind(this));">8</li>
<li id="ida" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:8::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('ida') != null;}.bind(this));">9</li>
<li id="idb" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:ratingsPanel:rate-li:9::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('idb') != null;}.bind(this));" class=" last">10</li>
</ul><span class="rating-text right">EXCELLENT</span></div><div class="rating-synopsis product-rating"><span>OVERALL RATING</span><div><p>N/A</p><p><span class="rating-scale">Out of 10</span><br /><span class="green" id="idd"></span><br /><span class="num-ratings"><span class="num-ratings" id="ide">0</span> Ratings</span></p></div></div></div></div><div id="id10" class="c14"></div><div><div class="inline-message success c15"><div class="message-icon message-text"><h3>SUCCESS:</h3><ul><li>Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.</li>
</ul></div></div><div class="inline-message error-box c15"><div class="message-icon message-text"><h3>ERROR:</h3><ul><li>Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. <a href="#">Integer mattis</a>.</li>
<li>Lorem ipsum dolor sit amet</li>
</ul></div></div><div class="gradient-panel content results-bottom"><span class="results-field"><strong>Showing 0 - </strong> of  <strong><span class="total-count-label">Comments</span></strong></span></div><div class="articles-commets"><div id="id13" class="c14"></div><div><div id="id15"><ul class="follow-email"><li>Follow This Discussion by:</li>
<li><a href="#" id="id16" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:follow-info:link-follow-email::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id16') != null;}.bind(this));return !wcall;">Email</a></li>
</ul></div><div class="feed-comment-box user-feed-comment main-comment-box"><input id="entity-hash" type="hidden" value="NTJmOThlMjIwY2YyMWM3MDk1Mzk5YTg5OjoxMzk0ODY5ODM1NjA3Ojo0MQ==" name="commentsPanel:comments:comment-box-panel:entity-hash"/><ul class="share-info"><li>
<p>comment on this article</p>
</li>
<li class="login"><a href="#" id="id17" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:login-panel::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id17') != null;}.bind(this));return !wcall;">Log In</a> to Comment</li>
</ul><textarea data-watermark="Add a comment" class="autosize" max-length="2500" name="commentsPanel:comments:comment-box-panel:post-comment-area" id="id18" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:post-comment-area::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id18') != null;}.bind(this));"></textarea><p class="disc">(5 characters minimum)</p><ul><li><a class="post" id="id19" href="#dummyanchor" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:post-comment-link::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('id19') != null;}.bind(this));return !wcall;"></a></li>
<li>
<ul><li><input type="checkbox"/></li>
<li><span>notify me when users reply to my comment</span></li>
</ul></li>
</ul><div id="id1a" class="c14"></div></div></div></div><div id="id1c" class="c14"></div><div class="gradient-panel content results-bottom"><span class="results-field"><strong>Showing 0 - </strong> of  <strong><span class="total-count-label">Comments</span></strong></span></div></div><div class="padded-content article-content mod-article-featured-product" id="article-featured-product"><h4 class="article-section-header">Featured Product</h4><ul class="article-featured-product" webReader="15.5539568345"><li class="article-featured-product-image">
<table><tbody><tr><td><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/iron-pump.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod1620048/image_prodprod1620048_largeImage_X_130_black.jpg" alt="Iron Pump" title="Iron Pump"/></a></td>
</tr></tbody></table></li>
<li class="article-featured-product-details" webReader="16.5467625899">
<h3><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/iron-pump.html">Arnold Schwarzenegger Series Iron Pump</a></h3>
<p>Arnold Schwarzenegger Series Iron Pump With Ion-3 Nitrate Technology: The World's First Molecularly Modified Arginine Formula! Get the Lowest Prices on Iron Pump at Bodybuilding.com!</p>
<ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/iron-pump.html" class="bold-type">Learn More about Arnold Schwarzenegger Series Iron Pump!</a></li>
</ul></li>
</ul></div></div>

Arnold Schwarzenegger Blueprint Trainer Day 20

Previous | Main | Next

You’ve got hard leg work ahead of you today, but you also have a cheat mea—not that you probably need to be told. Arnold and the other gods of Gold’s Gym knew all about cheating, and when the time came, they knew exactly where to go. Here’s how he remembers it in “Total Recall:”

“Often for lunch or dinner we would hit one of the local smorgasbords. Growing up in Europe, I’d never even heard of a smorgasbord. The idea of a restaurant where you could eat all you wanted would have been incomprehensible. The bodybuilder would start with five, six, or seven eggs, after which we go to the next station and eat all the tomatoes and vegetables. Then we would have the steak, and then the fish. Muscle magazines in those days were always warning you that you had to have your amino acids, and that you had to be careful because the amino acids in certain foods weren’t complete. ‘Hey,’ we said, ‘let’s not even think about it; let’s just eat all the proteins. We have egg, the fish, the beef, the turkey, the cheese – let’s have it all!’ You would think the owners of the smorgasbord would have charged us more at least. But they treated us no different from any other customer. It was as if God had created a restaurant for bodybuilders.”

“It was as if God had created a restaurant for bodybuilders.”

Tonight, forget your macros. Forget everything. Just find your personal smorgasbord and leave nothing behind.

  • Arnold performed a max-effort squat when he really wanted to push the limits. Judge how you’re feeling and if things are going well, work up to a max-effort squat every couple weeks.

    Technique Max Effort
    Pick one exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1-rep max.

  • Front Barbell Squat Front Barbell Squat Front Barbell Squat
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift (Option 1)
    3 sets of 10,6,4 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift (Option 2)
    3 sets of 5,5,5 reps
    Rest 45 seconds.
  • Barbell Deadlift Barbell Deadlift Barbell Deadlift(Option 3)
    3 sets of 12,10,8 reps
    Rest 45 seconds.
  • Good Morning Good Morning Good Morning (only perform once per week)
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Barbell Lunge Barbell Lunge Barbell Lunge
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Superset
  • Leg Extensions Leg Extensions Leg Extensions
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Seated Leg Curl Seated Leg Curl Seated Leg Curl
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Superset
  • Standing Calf Raises Standing Calf Raises Standing Calf Raises
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Seated Calf Raise Seated Calf Raise Seated Calf Raise
    5 sets of 8-12 reps
    Rest 45 seconds.
  • Cable Crunch Cable Crunch Kneeling Cable Crunch
    4 sets of 25 reps
    Rest 45 seconds.

Previous | Main | Next


Related Articles

About The Author

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

RATE THIS ARTICLE

POOR

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

EXCELLENT

OVERALL RATING

N/A

Out of 10

0 Ratings

SUCCESS:

  • Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.

ERROR:

  • Lorem ipsum dolor sit amet, consectetur adipiscing elit. Integer mattis varius nisi eu aliquet. Integer mattis.
  • Lorem ipsum dolor sit amet
Showing 0 – of Comments

(5 characters minimum)

    • notify me when users reply to my comment
Showing 0 – of Comments

Featured Product

Visit site:  

Arnold Schwarzenegger Blueprint Trainer Day 20

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 20


Archives

March 2017
M T W T F S S
« Feb    
 12345
6789101112
13141516171819
20212223242526
2728293031  

FeedBurner Alternative

Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)