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4 Best on-demand fitness networks

GREAT FOR gym fitness goals
MATT ROBERTS BODY.NETWORK

£15 per month; Body.Network

The Netflix of the workout world, Body Network boasts a holistic mix of health and fitness videos that have been put together by some of the UK’s leading experts. Not just workouts, the network also provides rehabilitation programmes, a tri-part introduction to mindfulness and meditation, and nutritional programmes. It has everything that you need to hone a fitter, healthier and more efficient body. Unlike other on-demand services, this network caters for outdoor as well as indoor exercisers. The 10K training plan from running expert Charlie Webster is designed to help you hit a 6.2-mile goal, including interval workout audio sessions that you can take with you on your run. The Get Fit for Cycling series aims to improve cycling performance, a great option for off-season bike training. And if you don’t care about exercising outside, there’s a host of popular gym and home workouts, too, such as Pilates, yoga, post-natal exercise and boxing programmes. A lot of the workouts are periodised in that they start at a beginner level and progress to advanced training, which means you don’t only work out, but also learn the techniques needed to perform exercise properly. The Body Network educates as well as makes you sweat!

GREAT FOR performance goals
BEACH BODY ON DEMAND

£2.99 per week; beachbody.co.uk

Beach Body pioneers some of the most popular workouts worldwide – we’re talking Insanity, PiYo, P90X – so this really is the place to come if you want to be ahead of the game. There are ‘sneak peek’ workouts of up-and-coming programmes, such as Shaun T’s Cize or Hammer & Chisel, in which you get to try the latest sessions first. Plus, Q&A videos with the top trainers reveal a few insider secrets! And if you don’t have a clue what workout to do, there’s even a ‘challenge du jour’ session, which will keep you on your toes every day you log in. The best bit, however, is that Beach Body On Demand (BOD) isn’t exclusively for the super-fit; it’s great for all levels, whether you follow Autumn Calabrese’s Active Maternity programme or the sports-friendly Insanity The Asylum schedule. A lot of the programmes are time-orientated – there’s the 21-day fix or the 90-day P90x plan – so it’s a great website to sign up to if you have a shape-up goal for 2016. It’s really easy to use and you can even stream it via the On Demand app to devices such as tablets, Apple TV or Amazon Fire TV. Handy.

GREAT FOR shape-up goals
YOOGAIA

£14.99 per month; yoogaia.com

Can’t find a yoga class that you love? You need to log onto Yoogaia. The online yoga studio provides live classes across a range of low-impact disciplines including Pilates, barre, core exercise and, of course, yoga. There’s a packed schedule with daily workouts such as Yin Yoga Stretch or Barre Cardio Express available for you to book onto. The live workouts happen via your webcam – the instructor can see you and you can see the instructor but exercisers can’t see one another – which gives you the sensation of face-to-face instruction with a leading expert. Shy? Then you don’t have to switch your webcam on. And if you miss one of your regular sessions, you can catch up with the workout via the ‘Recording’ tab – something that you can’t do when you miss your favourite gym class. It’s great for mums, newbies and anyone who wants to try a specific class that might not be available in your area. This site comes thoroughly recommended.  

GREAT FOR wellbeing goals
LES MILLS ON DEMAND

£9.95 per month; lesmillsondemand.com               

If you’re already au fait with the popular Les Mills gym classes – think Body Pump, Body Combat, Body Balance or Grit – you’re going to love On Demand because you can do the same workouts from home when you can’t make it to the gym. On the other hand, if you’re new to Les Mills exercise, this is a great place to start – you can build plenty of confidence before trying these workouts at the gym with others. Les Mills Junior recommends that newbies start with the kit-free 20-minute Grit Cardio class. But, if that’s not your thing, view the ‘Introduction’ videos to discover which class whets your appetite. There’s a really great variety of workouts on the site but it’s worth bearing in mind that some, such as Body Pump or RPM, do require kit. Still, On Demand cannot be faulted for its great playlists, fantastic workouts and non-stop instructor enthusiasm. And there’s even an exercise video for kids!

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4 Best on-demand fitness networks

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on 4 Best on-demand fitness networks

<div id="DPG" webReader="195.019246353"><p>Among lifters, there aren't many people who will shy away from wanting to build a strong, chiseled chest. After all, they know beastly chest muscles scream strength and power, and look great on the beach.</p><p>Functionally, strong pecs also assist with performing everyday activities, lower the risk of shoulder injuries, and provide that extra edge in sports and in the gym. Simply put, a well-built chest is, well, pectacular. Sorry.</p><p>It's high time for you to get your chest training out of a rut. Use and share these tips to reassess your chest routine and pave your way to pec success.</p><p>
<h3 class="article-title c10">1 Stick With Basics</h3>
</p><p>When the chest game starts to falter, some people react by piling on ridiculous-sounding accessory work like a one-handed, reverse lay-up upper-cut. No need to reinvent the wheel here; there are no secret exercises.</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-1.jpg" width="560" height="447"/><p>Perfect your technique and form and identify the best rep range for your objective. The basics will help your chest grow!</p><p>Tried-and-true foundational exercises like ye olde bench press, dumbbell press, incline press, and chest flye have helped top lifters such as <a href="http://contest.bodybuilding.com/bio/94862/">Steve Reeves</a>, Arnold, and countless other folks throughout the years. So why wouldn't they work for you?</p><p>Before trying to change things, make sure you master these movements. Perfect your technique and form and identify the best rep range for your objective. After all, any structurally solid building must rise from a strong foundation.</p><p>Exercises like the bench press are the cornerstones for a powerful chest. Still doubtful? Look to IFBB Physique Pro <a href="http://bodyspace.bodybuilding.com/craigcapurso/">Craig Capurso</a>, who uses these exercises to build his rock-solid chest.</p><p>
<h3 class="article-title c10">2 Everyone Should Train Chest</h3>
</p><p>Yep, that includes you, ladies. Unfortunately, some women need to banish these <a href="http://www.bodybuilding.com/fun/a-girls-gotta-bench-chest-workout-and-training-tips.html">false preconceived notions</a> of how chest exercises could negatively impact their bust. No, they will not shrink your bust. No, they will not make you look like She-Hulk. So stop worrying over these unfounded concerns!</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-2.jpg" width="264" height="282" border="0" class="right-image c12"/><p>Despite fears of lost bust size, both men and women should train their chests regularly.</p><p>If there's someone who has both a strong <em>and</em> good-looking chest, it's WBFF Pro <a href="http://bodyspace.bodybuilding.com/fitnessjewell/">Jen Jewell</a>. Jen knows the importance of chest day and likes to include as many different movements into her chest workout as possible, including presses, flyes, and push-up variations.</p><p>"Just because [women] may not be out to build the biggest pecs out there doesn't mean we should neglect chest training," she says. "Our chests are a major muscle group. We wouldn't neglect training our back, so why would we skip out on chest day?"</p><p>It's like those dudes who exclusively train upper body and end up with chopsticks for legs. The same concept of imbalance echoes here: Working out one group of muscles but ignoring another group could make you look (and function) disproportionate.</p><p>Jen continues: "If we neglect training our chests, it could lead to a muscular imbalance in our physique and impact our training all around—we can't have that, now can we?! When we are working our chests, our shoulders and triceps are involved, too. And ladies, there's another bonus! Even though you can't increase the size of your breasts themselves with training, you can tighten the muscles of the chest, which makes for an even perkier bust line."</p><p>
<h3 class="article-title c10">3 Squeeze</h3>
</p><p>Squeeze what, you ask? Well, there's your problem.</p><p>When benching, you want to squeeze two things: the bar handle and your pec muscles. When I say squeeze your pecs, I don't mean using your hands to actually squeeze them. On the concentric, or lifting, portion of your reps, think about contracting your pecs. Squeezing increases the pump and the work involved, as well as the density of the muscle. It won't be easy, but your hard efforts will be rewarded.</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-3.jpg" width="560" height="376"/><p>Squeezing the bar with your grip increases the pump and the work involved, as well as the density of the muscle.</p><p>Also make sure you squeeze the bar or dumbbell handle as if you want to crush it in the palm of your hands. This clench will invite more fibers to the pump party, resulting in increased strength down the road.</p><p>
<h3 class="article-title c10">4 Focus On Form</h3>
</p><p>Proper lifting form trumps everything else. If your form collapses, it doesn't matter that you're slinging twice your body weight.</p><p>If the intended muscle fibers aren't recruited correctly, other muscle groups may dominate the exercise, which adds unnecessary stress to muscle groups that aren't designed to bear heavy loads. That's how you get hurt. No one builds a strong chest while sitting in physical therapy or dealing with an injured back or shoulder. Throwing up big bench numbers may impress the bros at your gym, but it's not a good long-term strategy if those numbers come at the expense of good form.</p><p>Executing proper form, performing reps at a slower tempo, and focusing on using your chest throughout the movement will maximize the intensity and effectiveness of the workout, while minimizing injury risk.</p><p>
<h3 class="article-title c10">5 Push Yourself</h3>
</p><p>Your body is an amazing, intelligent machine that will adapt to stress quickly. If you don't push it hard enough, it won't grow. It's as simple as that.</p><p>While proper form still rules the day, muscle growth requires progressively increased stimuli. This increase leads to breaking down the muscle fibers and rebuilding stronger and bigger ones, preparing you for the next time you go against the iron.</p><img src="images/2014/7-ways-to-pump-up-your-chest-graphic-4.jpg" width="560" height="409" border="0" class="c14"/><h6 class="altH6 c15">Dumbbell Flye</h6><p>As you grow more comfortable performing the movement perfectly within a certain weight range, push yourself to take on more weight—as long as your form stays tight.</p><p>
<h3 class="article-title c10">6 Rest, Pause, Drop</h3>
</p><p>When adding more weight is no longer a challenging option, there's another method for making your next chest workout a sufferfest. I call it the "rest, pause, drop" method—RPD, for short—and no, it isn't a new dance routine.</p><p>I combined two intensity-raising techniques: <a href="http://www.bodybuilding.com/fun/reading_workout_logs.htm#9">rest-pause</a> and <a href="http://www.bodybuilding.com/fun/reading_workout_logs.htm#8">dropsets</a>. The former breaks up one set into several subsets with brief rest worked into the whole set. The latter is a technique that allows you to continue an exercise with a lighter weight after your muscles have tapped out at a heavier weight. My rest, pause, drop methodology applied to a chest workout makes for absolute muscle-building brutality and is designed to train all your muscle fiber varieties at once.</p><div class="left-side-stripe" webReader="-14"><h5>Rest</h5><p>Start with a weight you can do for 6-8 reps and go to failure (use a spotter). Rest for 5 seconds and then try for a couple of more.</p><h5>Pause</h5><p>Reduce the weight by 20-25 percent. Repeat what you just did, including the rest-pause, for 5 seconds.</p><h5>Drop</h5><p>Reduce the weight again—by the same amount you did last time—and repeat the rest-pause set one more time.</p></div><p>The final result is a 25-30 rep set. Beginners can do one set of this at the end of their chest workout, but I don't recommend any more than that. Advanced lifters can include this RPD set with each exercise next Monday. (Everyone still does chest on Monday, right?)</p><p>
<h3 class="article-title c10">7 Dust Off the Decline</h3>
</p><p>You know that decline bench? The sloped brute that gathered a thick layer of dust from underuse? Well, this underrated angle can be a huge boon to your chest routine. It is approved by strongman <a href="http://www.bodybuilding.com/fun/fitness-360-colton-leonard-stronger-than-stone.html">Colton Leonard</a>, who knows a thing or two about strong pecs.</p><p>Comparing exercises done on a flat bench versus a decline bench, some studies have shown that more muscle fibers in the pec are recruited while on the decline. Try this out with both a barbell and dumbbells.</p><p>Put these tips to the test and share your results with me and the rest of us in the comments below!</p><a href="http://www.bodybuilding.com/store/cellucor/cellucor.htm"><img src="images/2013/cellucor-banner.jpg" width="560" height="144"/></a><br class="c16"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="41.328125"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="8.2183908046"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/roger_lockridge.htm">Roger Lockridge</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/roger_lockridge.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/roger_lockridge.htm"><img src="images/2013/writer-roger-lockridge-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/roger_lockridge.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

7 Ways To Pump Up Your Chest

Among lifters, there aren’t many people who will shy away from wanting to build a strong, chiseled chest. After all, they know beastly chest muscles scream strength and power, and look great on the beach.

Functionally, strong pecs also assist with performing everyday activities, lower the risk of shoulder injuries, and provide that extra edge in sports and in the gym. Simply put, a well-built chest is, well, pectacular. Sorry.

It’s high time for you to get your chest training out of a rut. Use and share these tips to reassess your chest routine and pave your way to pec success.

1 Stick With Basics

When the chest game starts to falter, some people react by piling on ridiculous-sounding accessory work like a one-handed, reverse lay-up upper-cut. No need to reinvent the wheel here; there are no secret exercises.

Perfect your technique and form and identify the best rep range for your objective. The basics will help your chest grow!

Tried-and-true foundational exercises like ye olde bench press, dumbbell press, incline press, and chest flye have helped top lifters such as Steve Reeves, Arnold, and countless other folks throughout the years. So why wouldn’t they work for you?

Before trying to change things, make sure you master these movements. Perfect your technique and form and identify the best rep range for your objective. After all, any structurally solid building must rise from a strong foundation.

Exercises like the bench press are the cornerstones for a powerful chest. Still doubtful? Look to IFBB Physique Pro Craig Capurso, who uses these exercises to build his rock-solid chest.

2 Everyone Should Train Chest

Yep, that includes you, ladies. Unfortunately, some women need to banish these false preconceived notions of how chest exercises could negatively impact their bust. No, they will not shrink your bust. No, they will not make you look like She-Hulk. So stop worrying over these unfounded concerns!

Despite fears of lost bust size, both men and women should train their chests regularly.

If there’s someone who has both a strong and good-looking chest, it’s WBFF Pro Jen Jewell. Jen knows the importance of chest day and likes to include as many different movements into her chest workout as possible, including presses, flyes, and push-up variations.

“Just because [women] may not be out to build the biggest pecs out there doesn’t mean we should neglect chest training,” she says. “Our chests are a major muscle group. We wouldn’t neglect training our back, so why would we skip out on chest day?”

It’s like those dudes who exclusively train upper body and end up with chopsticks for legs. The same concept of imbalance echoes here: Working out one group of muscles but ignoring another group could make you look (and function) disproportionate.

Jen continues: “If we neglect training our chests, it could lead to a muscular imbalance in our physique and impact our training all around—we can’t have that, now can we?! When we are working our chests, our shoulders and triceps are involved, too. And ladies, there’s another bonus! Even though you can’t increase the size of your breasts themselves with training, you can tighten the muscles of the chest, which makes for an even perkier bust line.”

3 Squeeze

Squeeze what, you ask? Well, there’s your problem.

When benching, you want to squeeze two things: the bar handle and your pec muscles. When I say squeeze your pecs, I don’t mean using your hands to actually squeeze them. On the concentric, or lifting, portion of your reps, think about contracting your pecs. Squeezing increases the pump and the work involved, as well as the density of the muscle. It won’t be easy, but your hard efforts will be rewarded.

Squeezing the bar with your grip increases the pump and the work involved, as well as the density of the muscle.

Also make sure you squeeze the bar or dumbbell handle as if you want to crush it in the palm of your hands. This clench will invite more fibers to the pump party, resulting in increased strength down the road.

4 Focus On Form

Proper lifting form trumps everything else. If your form collapses, it doesn’t matter that you’re slinging twice your body weight.

If the intended muscle fibers aren’t recruited correctly, other muscle groups may dominate the exercise, which adds unnecessary stress to muscle groups that aren’t designed to bear heavy loads. That’s how you get hurt. No one builds a strong chest while sitting in physical therapy or dealing with an injured back or shoulder. Throwing up big bench numbers may impress the bros at your gym, but it’s not a good long-term strategy if those numbers come at the expense of good form.

Executing proper form, performing reps at a slower tempo, and focusing on using your chest throughout the movement will maximize the intensity and effectiveness of the workout, while minimizing injury risk.

5 Push Yourself

Your body is an amazing, intelligent machine that will adapt to stress quickly. If you don’t push it hard enough, it won’t grow. It’s as simple as that.

While proper form still rules the day, muscle growth requires progressively increased stimuli. This increase leads to breaking down the muscle fibers and rebuilding stronger and bigger ones, preparing you for the next time you go against the iron.

Dumbbell Flye

As you grow more comfortable performing the movement perfectly within a certain weight range, push yourself to take on more weight—as long as your form stays tight.

6 Rest, Pause, Drop

When adding more weight is no longer a challenging option, there’s another method for making your next chest workout a sufferfest. I call it the “rest, pause, drop” method—RPD, for short—and no, it isn’t a new dance routine.

I combined two intensity-raising techniques: rest-pause and dropsets. The former breaks up one set into several subsets with brief rest worked into the whole set. The latter is a technique that allows you to continue an exercise with a lighter weight after your muscles have tapped out at a heavier weight. My rest, pause, drop methodology applied to a chest workout makes for absolute muscle-building brutality and is designed to train all your muscle fiber varieties at once.

Rest

Start with a weight you can do for 6-8 reps and go to failure (use a spotter). Rest for 5 seconds and then try for a couple of more.

Pause

Reduce the weight by 20-25 percent. Repeat what you just did, including the rest-pause, for 5 seconds.

Drop

Reduce the weight again—by the same amount you did last time—and repeat the rest-pause set one more time.

The final result is a 25-30 rep set. Beginners can do one set of this at the end of their chest workout, but I don’t recommend any more than that. Advanced lifters can include this RPD set with each exercise next Monday. (Everyone still does chest on Monday, right?)

7 Dust Off the Decline

You know that decline bench? The sloped brute that gathered a thick layer of dust from underuse? Well, this underrated angle can be a huge boon to your chest routine. It is approved by strongman Colton Leonard, who knows a thing or two about strong pecs.

Comparing exercises done on a flat bench versus a decline bench, some studies have shown that more muscle fibers in the pec are recruited while on the decline. Try this out with both a barbell and dumbbells.

Put these tips to the test and share your results with me and the rest of us in the comments below!

About The Author

Bodybuilding is the reason I am who I am today. I am more confident in myself, actually looking for the next challenge, and inspiring others.

Read article here:

7 Ways To Pump Up Your Chest

Posted in Bodybuilding, Exercises, NutritionComments Off on 7 Ways To Pump Up Your Chest

<div class="article-padding-content" webReader="38.973125884"><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 31, 2014</span></div><div id="DPG" webReader="34.4824159021"><h5 class="c6"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-35.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-37.html">Next</a></h5><p>As Joe Weider and many others have noted, Gold's Gym in Venice Beach wasn't much too look at on the inside. By today's standards, it was somewhere between a prison gym and a warehouse. But the work being done there was stunning to behold—particularly on heavy chest-and-back days like today, and particularly when Arnold was in the house. Here's how author Charles Gaines recalled the scene in the book "Pumping Iron:"</p><p>"There is a quality of festiveness, a strong sense of celebration, at Gold's that you don't find other gyms. It has to do with pride. Many of the biggest names in bodybuilding are regulars&mdashFranco Colombu, Frank Zane, Dave Draper, Ken Waller. And hotshots from all over the world make annual pilgrimages here. More than half the winners of the big three September contests in New York will come from this one gym, and the people here know it. They know Gold's is where it's at. And they know why. It is mostly because of the 6-foot-2, 235-pound Austrian over there doing bench presses. He attracts the best because he states their case. They come from all over to follow his training, and also because he is the embodied articulation of what they do.</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day36_graphics-1.jpg" width="560" height="427" border="0" class="c7"/><p>"The people standing around now watching his chest are looking at an idea made fact—a chest carried out of mind to absolute and final form. And there is another thing. Because he is a natural, cleaving as closely to this strange sport-art as a piece of Saran Wrap to a table, to watch him train is to glimpse immediately and vividly what is most real about the development of a body for exhibition. Other bodybuilders can read the true train of their commitment through him as easily as they can count the divisions of muscle beneath the skin on his chest."</p><p>If you've made it this far, your commitment isn't in doubt. Use it to power through this chest and back workout straight from bodybuilding's golden age!</p><div id="meal-plan-table"><ul webReader="2.7496328928"><li class="c5" 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 c8"><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 c8"><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="c5">
<h6>Superset</h6>
</li>
<li class="rowBgColor c8"><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 c8"><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 c8"><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="c5">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c8"><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 c8"><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 c8"><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="c9"/></a><h5 class="c6"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-35.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-37.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/evolution-of-flex-episode-1-arnold-classic-prep-back-workout.html">Evolution Of Flex, Episode 1: Arnold Classic Preparations And Back Workout</a></li>
<li><a href="http://www.bodybuilding.com/fun/mark-wahlbergs-pain-and-gain-workout.html">Mark Wahlberg's 'Pain & Gain' Workout</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 36

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As Joe Weider and many others have noted, Gold’s Gym in Venice Beach wasn’t much too look at on the inside. By today’s standards, it was somewhere between a prison gym and a warehouse. But the work being done there was stunning to behold—particularly on heavy chest-and-back days like today, and particularly when Arnold was in the house. Here’s how author Charles Gaines recalled the scene in the book “Pumping Iron:”

“There is a quality of festiveness, a strong sense of celebration, at Gold’s that you don’t find other gyms. It has to do with pride. Many of the biggest names in bodybuilding are regulars&mdashFranco Colombu, Frank Zane, Dave Draper, Ken Waller. And hotshots from all over the world make annual pilgrimages here. More than half the winners of the big three September contests in New York will come from this one gym, and the people here know it. They know Gold’s is where it’s at. And they know why. It is mostly because of the 6-foot-2, 235-pound Austrian over there doing bench presses. He attracts the best because he states their case. They come from all over to follow his training, and also because he is the embodied articulation of what they do.

“The people standing around now watching his chest are looking at an idea made fact—a chest carried out of mind to absolute and final form. And there is another thing. Because he is a natural, cleaving as closely to this strange sport-art as a piece of Saran Wrap to a table, to watch him train is to glimpse immediately and vividly what is most real about the development of a body for exhibition. Other bodybuilders can read the true train of their commitment through him as easily as they can count the divisions of muscle beneath the skin on his chest.”

If you’ve made it this far, your commitment isn’t in doubt. Use it to power through this chest and back workout straight from bodybuilding’s golden age!

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Arnold Schwarzenegger Blueprint Trainer Day 36

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<div id="DPG" webReader="239.651478576"><p>Half a lifetime before the bros of "Jersey Shore" began preaching "GTL"—that is, "gym, tan, laundry"—as the signs of a day well-spent, Arnold Schwarzenegger and his Gold's Gym brethren were using similar principles to take the sport of bodybuilding by storm.</p><p>Joe Weider was famously fond of calling bodybuilders "lazy bastards" during these years. But, make no mistake: Arnold's daily ritual wasn't some walk on the beach. It took hard work, incredible discipline, and it just happened to be exactly what he loved to do.</p><p>In late 2012, Arnold took Bodybuilding.com on a tour of his old stomping grounds and gave us an idea of how he structured the perfect day to build the perfect body.</p><p><embed type="application/x-shockwave-flash" src="http://videos.bodybuilding.com/nuevo/player/nvplayer.swf?config=http://videos.bodybuilding.com/nuevo/econfig.php?key=9fc6e74d7ca2e1f20526" width="560" height="357" id="nuevoplayer" name="nuevoplayer" bgcolor="#FFFFFF" quality="high" allowscriptaccess="always" wmode="transparent" allowfullscreen="true" flashvars="image=http://videos.bodybuilding.com/preview/112000/2_112622.jpg"/></p><h3 class="article-title">Early Wake-up: </h3><p>For most young men, simply having a regimented approach to work, training, and nutrition is a tall enough order. But, doing the dishes and making the bed? Who's got time for that—especially in the morning? Arnold did. In 1969, he and his new roommate Franco Columbu embraced the project of putting their whole lives in order, starting with their bachelor pad.</p><p>"Our place was immaculate," Arnold writes in his autobiography "Total Recall." "We vacuumed regularly; the dishes were always done, with nothing piling up; and the bed was always made, military-style. We were both into the discipline of getting up in the morning and straightening up before you leave the house. The more you do it, the more automatic it becomes, and the less effort it takes. Our apartment was always way cleaner than anyone else's I went to, men or women."</p><p>It's easy to chalk up this attention to detail as the idiosyncrasies of a fastidious military-trained Austrian, but for Arnold, it was part and parcel of his training. He has always insisted that one of the great virtues of bodybuilding is that "it is a good way of introducing more discipline and control in the rest of your life."</p><h3 class="article-title">7 AM: </h3><p>When preparing for a contest or undertaking an intense training cycle like the type in Bodybuilding.com's <a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html" rel="nofollow" target="_blank">Arnold Blueprint program</a>, Arnold often split his training into two daily sessions. The first almost always took place at an early hour when Gold's Gym was inhabited by a far less famous clientele.</p><p>"When Franco [Columbu] and I got to the gym at 7 a.m. we would frequently see lawyers, accountants, teachers, and others with a full work schedule just finishing their training and hitting the showers before going to their jobs," Arnold wrote in "The Encyclopedia of Modern Bodybuilding." "This showed a lot of dedication on their part, but it's this kind of dedication that yields the best results."</p><img src="images/2014/a-day-in-arnolds-life_graphics-1.jpg" width="560" height="501" border="0"/><p>"In the minds of many gym regulars, Gold's wasn't officially open for business until Arnold arrived."</p><p>The discipline these early mornings enforced was only one benefit. Another, Arnold has said, is that his best workouts almost always seemed to take place in the morning. His enthusiasm was infectious, too. In the minds of many gym regulars, Gold's wasn't officially open for business until Arnold arrived.</p><p>"When he got there, the place lit up. Now it was time to train," said Ed Corney, one of Arnold's training partners, in an interview with Bodybuilding.com in 2007. "He brought that with him. You're upstairs changing into your clothes, and you can't wait to get out there and right into the mainstream of top training."</p><h3 class="article-title">After Sunrise: </h3><p>Indoor tanning has been around in various forms since the early 20th century; lying on the beach getting cooked liked bacon has been around far longer. But neither option cut it for Arnold, for the simple reason that they were a recipe for what he told us was "a tan that sucked."</p><p>"Sometimes when [people] lie in the sun, they look like they got tanned in the front and tanned in the back, but they're not tanned around down beneath the arms and everywhere," Arnold told us on tour. The answer to building a competition-worthy tan was to stroll the approximately half a mile from Gold's Gym down Ocean Front Walk to Venice's famed Muscle Beach and train outdoors.</p><img src="images/2014/a-day-in-arnolds-life_graphics-2.jpg" width="560" height="337" border="0"/><p>"'The advantage was that when you did your chin-ups, your presses, your curls, you got the tan everywhere. Then we would run over to the ocean, jump in the waves, get the salt water all over, and again, get tan all around.'"</p><p>"It was a little smaller in the days when I worked out," Arnold said of Muscle Beach, "but the advantage was that when you did your chin-ups, your presses, your curls, you got the tan everywhere. Then we would run over to the ocean, jump in the waves, get the salt water all over, and again, get tan all around."</p><h3 class="article-title">Lunch: </h3><img src="images/2014/a-day-in-arnolds-life_graphics-3b.jpg" width="243" height="179" border="0" class="float-right c12"/><p>Before moving to California, Arnold has said, his approach to nutrition was simply eat big, get big. But once he realized that sheer bulk wasn't going to be enough to take the step from Mr. Universe to Mr. Olympia, he and Franco became devoted students of diet and nutrition, ingesting multiple small protein-rich meals throughout the day. "Three meals a day is good," he wrote in "The Encyclopedia," "[but] four meals a day is better."</p><p>But don't take this to mean they forgot how to eat for satisfaction. Franco recalled in his book "The Bodybuilder's Nutrition Book" that the pair always saved extra room for the meal that followed a hard training session. "After leaving the gym, we ate a great lunch with complete enjoyment, knowing that vitamins and minerals are helpful only when the body is stimulated by hard training," he writes.</p><p>Arnold gave an even more vivid description in "Total Recall" of the pair's visit to the local "smorgasbord" buffets: "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!'"</p><h3 class="article-title">During the Day: </h3><p>Arnold was never just a bodybuilder. His professional ambitions were always larger, and as soon as he was established in California, he established a string of moneymaking endeavors. As his English improved, he gave seminars at Gold's and other gyms. He began publishing mail-order booklets on training and posing, initially filling all the orders himself.</p><p>"I loved being an American entrepreneur," he writes in "Total Recall." "I was super efficient. I took the doors off my bedroom closet to make an alcove and had a friend build shelves and a little fold-down desk. Each booklet had its own numbered niche, and there were bins for incoming mail, checks, envelopes, and outgoing orders." Many of his peers started similar businesses, but saw them flounder or spark legal issues when they couldn't follow through with Arnold's level of dedication.</p><img src="images/2014/a-day-in-arnolds-life_graphics-4.jpg" width="560" height="346" border="0"/><p>"'I loved being an American entrepreneur.'"</p><p>He and Franco also famously started their own construction enterprise, billing themselves in local ads as "European bricklayers. Experts in marble and stone." Some of the walls they and their crew of bodybuilders built still stand, as he showed our film crew. The pair learned as they went and kept their business afloat. When a significant earthquake cracked walls and chimneys around the valley, it gave them all the work they could handle.</p><p>With their extra earnings, Arnold and Franco began investing in real estate with great success. By the mid-70s, they were said to be the world's only two full-time professional bodybuilders, but the label does little to capture the work and risk-taking that allowed them to focus on their real passion.</p><h3 class="article-title">Evening: </h3><p>With the day's work done, it was time to head back to Gold's for the second half of Arnold's customary twice-daily split. Sometimes this just meant abs and calves, and sometimes, it was those plus additional arm and hamstring detail work. But occasionally, as when he was training for the 1975 Mr. Olympia featured in the film "Pumping Iron," the afternoon workout was a total assault on the big muscles just like the morning workout had been.</p><p>His increasing fondness for brutal evening work, Arnold told us, was part of why he switched training partners that year. "Franco would just do his 5 sets of squats and 5 sets of leg extensions, and he would just walk out because he had naturally big thighs, but I had to do my 25 sets," Arnold explained. "Franco would leave three-quarters of the way through the workout. Sometimes in the evening, he wouldn't come. So I said to myself, well, I've got to go, since I've only got 8 or 9 weeks left to and to train for the Olympia, I've got to get someone who's as hungry as I am. And that was why I switched over during that period to Ed Corney."</p><img src="images/2014/a-day-in-arnolds-life_graphics-5.jpg" width="560" height="340" border="0"/><p>"'Franco would do his 5 sets of squats and 5 sets of leg extensions, and he would just walk out because he had naturally big thighs, but I had to do my 25 sets.'"</p><p>Arnold's dedication to his daily grind paid off that year in his sixth Mr. Olympia title, allowing him to retire—albeit temporarily—from the sport at the top of his game. The following year, Franco would leap to fill the void left by Arnold and capture his first overall Mr. Olympia title.</p><p>What does your perfect bodybuilding day look like? How do you find the time to balance hard training with professional and personal obligations? Let us know in the comments!</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="c13"/></a><br class="c14"/><h3 class="article-title">Recommended For You</h3><div class="c17" webReader="5.0261627907"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-training.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_training_play_overview_sm.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="6.18604651163"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-training.html">ARNOLD's BLUEPRINT: MASS TRAINING VIDEO</a></h4><p style="display: inline;" class="webReader-styled">
Watch this video to learn some of Arnold's favorite exercises and preferred training techniques. Get the knowledge you need to grow!</p></div></div><div class="c17" webReader="5.10126582278"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_nutrition_overview_smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="6.27848101266"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html">ARNOLD'S BLUEPRINT: MASS NUTRITION</a></h4><p style="display: inline;" class="webReader-styled">
Quality mass comes from quality calories. Learn more about how Arnold ate and follow his nutrition blueprint for more mass!</p></div></div><div class="c17" webReader="5.0635359116"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-supplementation.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_supplementation_overview_smallbox.jpg" alt="" width="200" height="114"/></a><div class="c16" webReader="6.2320441989"><h4 class="c15"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-supplementation.html">ARNOLD'S BLUEPRINT: MASS SUPPLEMENTATION</a></h4><p style="display: inline;" class="webReader-styled">
Look under the hood of Arnold Schwarzenegger's signature supplement line! Learn about the products Arnold recommends for incredible results.</p></div></div></div>

A Day In Arnold's Life: The Perfect Routine To Build The Perfect Body

Half a lifetime before the bros of “Jersey Shore” began preaching “GTL”—that is, “gym, tan, laundry”—as the signs of a day well-spent, Arnold Schwarzenegger and his Gold’s Gym brethren were using similar principles to take the sport of bodybuilding by storm.

Joe Weider was famously fond of calling bodybuilders “lazy bastards” during these years. But, make no mistake: Arnold’s daily ritual wasn’t some walk on the beach. It took hard work, incredible discipline, and it just happened to be exactly what he loved to do.

In late 2012, Arnold took Bodybuilding.com on a tour of his old stomping grounds and gave us an idea of how he structured the perfect day to build the perfect body.

Early Wake-up:

For most young men, simply having a regimented approach to work, training, and nutrition is a tall enough order. But, doing the dishes and making the bed? Who’s got time for that—especially in the morning? Arnold did. In 1969, he and his new roommate Franco Columbu embraced the project of putting their whole lives in order, starting with their bachelor pad.

“Our place was immaculate,” Arnold writes in his autobiography “Total Recall.” “We vacuumed regularly; the dishes were always done, with nothing piling up; and the bed was always made, military-style. We were both into the discipline of getting up in the morning and straightening up before you leave the house. The more you do it, the more automatic it becomes, and the less effort it takes. Our apartment was always way cleaner than anyone else’s I went to, men or women.”

It’s easy to chalk up this attention to detail as the idiosyncrasies of a fastidious military-trained Austrian, but for Arnold, it was part and parcel of his training. He has always insisted that one of the great virtues of bodybuilding is that “it is a good way of introducing more discipline and control in the rest of your life.”

7 AM:

When preparing for a contest or undertaking an intense training cycle like the type in Bodybuilding.com’s Arnold Blueprint program, Arnold often split his training into two daily sessions. The first almost always took place at an early hour when Gold’s Gym was inhabited by a far less famous clientele.

“When Franco [Columbu] and I got to the gym at 7 a.m. we would frequently see lawyers, accountants, teachers, and others with a full work schedule just finishing their training and hitting the showers before going to their jobs,” Arnold wrote in “The Encyclopedia of Modern Bodybuilding.” “This showed a lot of dedication on their part, but it’s this kind of dedication that yields the best results.”

“In the minds of many gym regulars, Gold’s wasn’t officially open for business until Arnold arrived.”

The discipline these early mornings enforced was only one benefit. Another, Arnold has said, is that his best workouts almost always seemed to take place in the morning. His enthusiasm was infectious, too. In the minds of many gym regulars, Gold’s wasn’t officially open for business until Arnold arrived.

“When he got there, the place lit up. Now it was time to train,” said Ed Corney, one of Arnold’s training partners, in an interview with Bodybuilding.com in 2007. “He brought that with him. You’re upstairs changing into your clothes, and you can’t wait to get out there and right into the mainstream of top training.”

After Sunrise:

Indoor tanning has been around in various forms since the early 20th century; lying on the beach getting cooked liked bacon has been around far longer. But neither option cut it for Arnold, for the simple reason that they were a recipe for what he told us was “a tan that sucked.”

“Sometimes when [people] lie in the sun, they look like they got tanned in the front and tanned in the back, but they’re not tanned around down beneath the arms and everywhere,” Arnold told us on tour. The answer to building a competition-worthy tan was to stroll the approximately half a mile from Gold’s Gym down Ocean Front Walk to Venice’s famed Muscle Beach and train outdoors.

“‘The advantage was that when you did your chin-ups, your presses, your curls, you got the tan everywhere. Then we would run over to the ocean, jump in the waves, get the salt water all over, and again, get tan all around.'”

“It was a little smaller in the days when I worked out,” Arnold said of Muscle Beach, “but the advantage was that when you did your chin-ups, your presses, your curls, you got the tan everywhere. Then we would run over to the ocean, jump in the waves, get the salt water all over, and again, get tan all around.”

Lunch:

Before moving to California, Arnold has said, his approach to nutrition was simply eat big, get big. But once he realized that sheer bulk wasn’t going to be enough to take the step from Mr. Universe to Mr. Olympia, he and Franco became devoted students of diet and nutrition, ingesting multiple small protein-rich meals throughout the day. “Three meals a day is good,” he wrote in “The Encyclopedia,” “[but] four meals a day is better.”

But don’t take this to mean they forgot how to eat for satisfaction. Franco recalled in his book “The Bodybuilder’s Nutrition Book” that the pair always saved extra room for the meal that followed a hard training session. “After leaving the gym, we ate a great lunch with complete enjoyment, knowing that vitamins and minerals are helpful only when the body is stimulated by hard training,” he writes.

Arnold gave an even more vivid description in “Total Recall” of the pair’s visit to the local “smorgasbord” buffets: “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!'”

During the Day:

Arnold was never just a bodybuilder. His professional ambitions were always larger, and as soon as he was established in California, he established a string of moneymaking endeavors. As his English improved, he gave seminars at Gold’s and other gyms. He began publishing mail-order booklets on training and posing, initially filling all the orders himself.

“I loved being an American entrepreneur,” he writes in “Total Recall.” “I was super efficient. I took the doors off my bedroom closet to make an alcove and had a friend build shelves and a little fold-down desk. Each booklet had its own numbered niche, and there were bins for incoming mail, checks, envelopes, and outgoing orders.” Many of his peers started similar businesses, but saw them flounder or spark legal issues when they couldn’t follow through with Arnold’s level of dedication.

“‘I loved being an American entrepreneur.'”

He and Franco also famously started their own construction enterprise, billing themselves in local ads as “European bricklayers. Experts in marble and stone.” Some of the walls they and their crew of bodybuilders built still stand, as he showed our film crew. The pair learned as they went and kept their business afloat. When a significant earthquake cracked walls and chimneys around the valley, it gave them all the work they could handle.

With their extra earnings, Arnold and Franco began investing in real estate with great success. By the mid-70s, they were said to be the world’s only two full-time professional bodybuilders, but the label does little to capture the work and risk-taking that allowed them to focus on their real passion.

Evening:

With the day’s work done, it was time to head back to Gold’s for the second half of Arnold’s customary twice-daily split. Sometimes this just meant abs and calves, and sometimes, it was those plus additional arm and hamstring detail work. But occasionally, as when he was training for the 1975 Mr. Olympia featured in the film “Pumping Iron,” the afternoon workout was a total assault on the big muscles just like the morning workout had been.

His increasing fondness for brutal evening work, Arnold told us, was part of why he switched training partners that year. “Franco would just do his 5 sets of squats and 5 sets of leg extensions, and he would just walk out because he had naturally big thighs, but I had to do my 25 sets,” Arnold explained. “Franco would leave three-quarters of the way through the workout. Sometimes in the evening, he wouldn’t come. So I said to myself, well, I’ve got to go, since I’ve only got 8 or 9 weeks left to and to train for the Olympia, I’ve got to get someone who’s as hungry as I am. And that was why I switched over during that period to Ed Corney.”

“‘Franco would do his 5 sets of squats and 5 sets of leg extensions, and he would just walk out because he had naturally big thighs, but I had to do my 25 sets.'”

Arnold’s dedication to his daily grind paid off that year in his sixth Mr. Olympia title, allowing him to retire—albeit temporarily—from the sport at the top of his game. The following year, Franco would leap to fill the void left by Arnold and capture his first overall Mr. Olympia title.

What does your perfect bodybuilding day look like? How do you find the time to balance hard training with professional and personal obligations? Let us know in the comments!


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A Day In Arnold's Life: The Perfect Routine To Build The Perfect Body

Posted in Bodybuilding, Exercises, NutritionComments Off on A Day In Arnold's Life: The Perfect Routine To Build The Perfect Body


Paige Hathaway

2 days 3 hours ago

All these ropes yet I still can't tie you down.... #amiright 🤚🏼😂 #cricketcricket #illbehereallnight #bts

Paige Hathaway

1 week 1 day ago

Roses are red, Pizza sauce is too.
I just ordered a large and none of its for you... 😬

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