Tag Archive | "technique"

1109-woman-plank

8 Minutes to a Gorgeous Upper Body

The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body.

Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body.

What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the four-minute fat-burning workout.

There’s a reason this type of high-intensity interval training is the go-to when you want to shed pounds and tone up fast—it works.

 GETTING STARTED

A Tabata workout (not including warm up and cool down) involves performing 20 seconds of high-intensity exercise followed by 10 seconds of active recovery. You repeat this cycle eight times, for a total of four minutes of very short, intense bursts of exercise.

In this particular workout, you’ll complete two Tabatas, for a total of eight minutes of high-intensity intervals.

View this article:

8 Minutes to a Gorgeous Upper Body

Posted in Bodybuilding, Exercises, Nutrition, Personal Fitness Training, Training Methods, Warm upComments (0)

Image shutterstock_91908686.jpg

Running tips for women

Ace your next race with these top tips

Going for a run is probably one of the most popular ways to get your workout on, whether it’s hitting the roads or jumping on a treadmill when the weather’s gross outside. If you sometimes find running a little tedious, why not challenge yourself to go faster or further?

Here are our top tips to smash your run.

To the gym

Weight training could make you a better runner. A Norwegian study found that resistance training three times a week for eight weeks significantly improved running efficiency and endurance in well-trained, long-distance runners.

Uphill battle

Want to conquer the hills? To race uphill, run with a short stride while pushing off the balls of your feet and pumping your arms. Then relax your arms and use a longer stride to go downhill.

Ready, set, splash!

Getting wet could make you a better runner. Swimming increases your upper body strength, making your runs more efficient, while aqua jogging mimics your usual movement sans impact – reducing the risk of injury.

Bright idea

‘Watch your stance when running,’ tips Fitness First trainer Andy Hall. ‘Leaping forward and striding too far will drain your energy fast. Instead, make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, you step forward just enough to catch yourself. This should be the length of your stride.’

Take five

Listen to your body! If you’re feeling under the weather or if your body is sore and ready for a rest, take a recovery day. Only you know if those aches and pains are from a good run or the sign you need to rest.

Sand storm

Here’s a good excuse to book a beach getaway – running on sand can improve your speed and muscle tone. A study from St Luke’s University Clinic in Belgium found that pounding the sand requires 1.6 times more energy than running on pavements as your body has to work harder to deal with the soft, unstable surface. That adds up to more defined muscles and a swifter run when you get back to solid ground. Neat!

Drink up

Hydration is key for runners, but plain old water is best if you’re only doing short runs. Upgrade to a sports drink if you’re running for longer than an hour to help shuttle glucose to your muscles and combat fatigue.

Play it safe Protect yourself – the great outdoors brings potential hazards:

Navigate new destinations Make use of online running forums and social media groups to discover popular routes. Clearly defined, well-lit roads are a must when running in the dark, and remember there’s safety in numbers. Recruit a running buddy or join a club to improve your technique with like-minded enthusiasts – it’s way more fun than going solo!

Ditch your headphones An uplifting playlist can send motivation soaring, but when you’re running outside you need to be aware of your surroundings so you can rely on your senses when you need them. Save the tunes for your indoor workout and shift your attention to your breathing and form – or if you feel you really can’t run without music just keep the volume low.

Check the forecast We all know the British weather is unpredictable. It’s worth checking the forecast before you lace up so you don’t get caught in heavy rain that could hamper your performance and increase your risk of injury.

Read the article –

Running tips for women

Posted in Diets, Exercises, Health Issues, Personal Fitness Training, Training Methods, Warm up, Weight lossComments Off on Running tips for women

Image goblet20squat.jpg

Time Saver Workout: Fast Four

WORKOUT BY: Leandro Cavalho, Creator of the Beachbody Brazil Butt Lift

For quick and effective workouts, you’re better off focusing on the larger muscle groups like the chest, back, glutes, quads, hamstrings, abs, and shoulders. For this workout, there are a total of 4 moves: Beginners can start with 1 set of each move; intermediate, 2–3 sets; advanced, do 4 or more sets.

EXERCISE 1

Walking Pushup: Bend over at the waist, keeping a flat back, until your hands touch floor. Walk hands out to a pushup position and perform 1 pushup, then walk hands back and return to standing. Each time increase number of pushups done by 1. Beginners, go up to 3–4 reps, intermediate/ advanced, 5–6 reps. After your sixth rep, perform 10 pushups.

EXERCISE 2

Squat: Beginners, do this exercise 12 times holding 12 lb. dumbbells; intermediate, 15 times holding 15 lb. dumbbells; advanced, 20 times holding 20 lb. dumbbells.

EXERCISE 3

Bentover Row: Beginners, use one 8–12 lb. weight in each hand and do 12 reps; intermediate, 15 lb. doing 15 reps; advanced, 20 lb. doing 20 reps.

EXERCISE 4

Inverted Tabletop: Lie faceup with knees above hips, feet flexed and positioned slightly higher than knees, hands behind head. Start with double reps: In 1 count, lift head, neck, and shoulders, bringing knees in toward chest. Then lift shoulder blades and tailbone a little higher for 1 more count. Return to start in 2 counts, bringing your head back down to touch mat. Then do single reps: Perform the move for 1 count up, 1 count down. Then do short reps: “Pulse” at top of move rather than returning back to the start. Beginner: Do 8 double counts, 8 single counts, 8 shortsIntermediate: Do 12 double counts, 12 single counts, 12 shorts Advanced: Do 16 double counts, 16 single counts, 16 shorts.

 From –

Time Saver Workout: Fast Four

Posted in Aerobics, Exercises, Nutrition, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Time Saver Workout: Fast Four

HE1215_FEPLY_01

20-Minute Fat Blaster

No Time For A Full Workout Today?

Squat Jump

Squeeze in this fast and furious fat blaster, designed to work every major muscle while burning mega calories. “Every move here is explosive — you’re working different muscle groups in a variety of directions for optimum conditioning,” explains New York-based trainer Holly Rilinger.

Do each move for 30 seconds, resting as little as possible (up to 10 seconds) between each one. “Because you’re rotating between lower body, upper body, and core moves you’re already getting rest, so you can keep downtime to a minimum,” adds Rilinger.

Ball Slam

Explosive Crunch

Box Jump

Plyo Pushup

Lateral Box Jump

Speed Skater

 

 

Continued here:

20-Minute Fat Blaster

Posted in Bodybuilding, Exercises, Health Issues, Nutrition, Personal Fitness Training, Training Methods, Warm up, Weight lossComments Off on 20-Minute Fat Blaster

Image inner-thights-exercises-wf.jpg

Strike a balance with this Inner thigh exercise

Want to boost gym performance? It’s time to balance out your intense workouts with a good old dance-inspired stretch

Blocking out the time to really delve into a stretching session can seem hard to justify if your busy schedule already makes squeezing workouts in difficult.

But if you’ve found yourself hitting a wall when it comes to results, or you’re constantly plagued by niggling injuries, it might just be what the doctor ordered. US-based Lastics has taken inspo from the long, lean and limber bodies of dancers to come up with classes and online videos to help regular gym-goers get the most out of their workouts. ‘Dancers epitomise the balance between strength and flexibility to the extreme,’ says Lastics founder Donna Flagg. ‘Their bodies are graceful, sculpted and powerful.’

Rather than overhauling your entire workout routine to emulate that of a ballerina, Lastics instead allows you to simply take a leaf out of their book, providing stretching-focused classes to help you develop an improved range of motion. This is essential to anyone who’s looking to prevent injuries, boost conditioning and balance out strength training – as well as achieve a slender silhouette. ‘Lastics enhances all other activities, improves posture and circulation and gives you more freedom to move in your body,’ Donna adds. So if you’re intrigued by the slenderness and strength of a dancer but don’t necessarily have any goals to make it as one (bar the occasional tear-up on the dance floor on a Friday night), this is the perfect middle ground.

If you’re interested in subscribing to Lastics, trying out the DVD or even just having a taster of what it might be like, give this workout a go. Donna has devised it especially to supplement WF’s workouts, but it’s a wise and healthy addition to any active woman’s weekly routine. It can even be added to the end of a workout if you don’t want to dedicate an entire session to it.

How to do it

Breathe into the stretch and release when the body starts to resist. Then take a few breaths and release deeper into the stretch on each exhale. Repeat as desired.

Technique

Sit in a straddle and let your head hang between your legs, rounding your back. Release any tension you may be holding.

After you’ve been hanging there totally relaxed, reach your nose a little closer to the floor. Hold your upper body where it is and press the backs of your knees down into the floor.

Hold your body and knees in place and flex your feet, making sure your knees don’t pop back up.

Finally, hold all of that and lift your chin to flatten your back. Hold for a few seconds.

This article is from:

Strike a balance with this Inner thigh exercise

Posted in Bodybuilding, Exercises, Fitness Equipment, Weight lossComments Off on Strike a balance with this Inner thigh exercise

<div class="field field-name-body field-type-text-with-summary field-label-hidden field-items field-item even"><p>We know how much of a motivator music can be – whether you’ve got a special ‘power song’ up your sleeve saved for the home stretch, or you just need something upbeat blasting at all times to distract you from the hard work, there’s no denying that music and fitness are a match made in heaven.</p><p>That’s probably why <a href="http://www.allmusic.com/album/ministry-of-sound-fit-in-4-mw0002908668">Ministry of Sound</a> is onto a winner with its new FIT IN 4 workouts.</p><p>Firstly, getting a workout done and dusted in four minutes is appealing enough, no matter how hard you have to push. After all, it’s only four minutes of your day, right? ‘Working hard enough during a four-minute Tabata workout gives you the aerobic benefits of your usual steady-state cardio session,’ explains <a href="http://lindsayjay.co.uk">Lindsay Jay</a>, who devised the workouts for Ministry of Sound. ‘But if you work to your max, you’ll also burn extra calories by raising your metabolism for the following 12 hours.’ This after-burn effect – burning calories even after your workout is over – is the reason why HIIT training is such a hit (excuse the pun). Shorter workouts, bigger results? It’s a no-brainer.</p><p>And while having any old tunes blasting in the background can sometimes be enough to energise you, you’d be surprised at how choosing the right music can influence your workout. ‘People often want to work out to their favourite music, but when doing HIIT or Tabata you’ll feel significantly increased benefits from working out to dance music like hard house or drum and bass, which are fast, intense and sometimes aggressive,’ explains Deborah McCartney, product manager at Ministry of Sound. ‘For the FIT IN 4 workout, we sped each track up to hit the stringent timing grid for the workout (10 seconds off, 20 seconds on), meaning each track plays at 192 BPM.’</p><p>So if you’re looking for that next push to progress in your workouts, give this super simple yet effective workout from Lindsay a try. No matter how busy you are, this speedy workout only takes up four minutes of your time and energy. Plus, it’s completely kit-free, so you don’t even need to take the time out for a trip to the gym.</p><p><strong>How to do it </strong></p><p>Working at the highest intensity and fastest pace you can manage, perform each move for 20 seconds non-stop, with 10 seconds’ rest between each exercise.</p><p><strong>ABS</strong></p><p><strong>Mountain climbers </strong></p><p>Area trained: core</p><p>Technique - </p><p>Start in a high plank with your hands under shoulders, ensuring your core is engaged.</p><p>Bring one knee to your chest then switch legs with speed.</p><p>Change over as fast as possible while maintaining your form.</p><p><strong>Star Crunch </strong></p><p>Area trained: stomach</p><p>Technique -</p><p>Lie on your back, forming a star shape with arms and legs wide.</p><p>As fast as you can, draw your knees to your chest and raise your upper body so your chest comes to your knees, forming a ball.</p><p>Slowly return to the start and repeat.</p><p><strong>LOWER BODY </strong></p><p><strong>Lunge Jump</strong></p><p>Areas trained: glutes, hamstrings, quads</p><p>Technique - </p><p>Take a large step forward, drop into the position until your legs form 90-degree angles and the back knee is just above the floor.</p><p>Power through your legs and jump up as high as you can, changing sides in the air.</p><p>Land softly in a lunge on the opposite side and repeat.</p><p><strong>Cat walk </strong></p><p>Areas trained: glutes, core, shoulders</p><p>Technique - </p><p>Start on all fours, tuck your toes and lift your knees just off the floor.</p><p>Walk hands and feet forwards for two strides then back.</p><p><strong>CARDIO</strong></p><p><strong>Burpee</strong></p><p>Areas trained: glutes, quads, core </p><p>Technique - </p><p>Feet together, jump as high as you can. </p><p>Land softly and drop your palms to the floor.</p><p>Jump your legs backwards into a plank. </p><p>Jump them back towards yout hands and repeat.</p><p><strong>Running Man </strong></p><p>Areas trained: glutes, core, shoulders</p><p>Technique - </p><p>Start on all fours, tuck your toes and lift your knees just off the floor.</p><p>Walk hands and feet forwards for two strides then back.</p><p><strong>TOTAL BODY</strong></p><p><strong>Squat Jump </strong></p><p>Areas trained - glutes, quads, hamstrings</p><p>Technique - </p><p>Start standing with your feet hip-width apart.</p><p>Squat down until your thighs are parallel to the floor, pushing your bottom down and out behind you while keeping your chest as upright as possible.</p><p>Power up through the heels and jump as high as possible.</p><p>Land softly, straight back into the squat to repeat.</p><p><strong>Speed Skater </strong></p><p>Areas trained: glutes, quads, sides, core</p><p>Technique - </p><p>Take one leg behind the other, bending both knees to reach your opposite hand to touch the front foot.</p><p>Jump laterally as far as you can, with as much height as possible, landing with your feet the opposite way round and the other hand on the floor.</p><p><strong>Get it!</strong></p><p>Check out Ministry of Sound’s curated music. The FIT IN 4 mixes and step-by-step videos are available on iTunes for £9.99.</p></div>

The sound of success

We know how much of a motivator music can be – whether you’ve got a special ‘power song’ up your sleeve saved for the home stretch, or you just need something upbeat blasting at all times to distract you from the hard work, there’s no denying that music and fitness are a match made in heaven.

That’s probably why Ministry of Sound is onto a winner with its new FIT IN 4 workouts.

Firstly, getting a workout done and dusted in four minutes is appealing enough, no matter how hard you have to push. After all, it’s only four minutes of your day, right? ‘Working hard enough during a four-minute Tabata workout gives you the aerobic benefits of your usual steady-state cardio session,’ explains Lindsay Jay, who devised the workouts for Ministry of Sound. ‘But if you work to your max, you’ll also burn extra calories by raising your metabolism for the following 12 hours.’ This after-burn effect – burning calories even after your workout is over – is the reason why HIIT training is such a hit (excuse the pun). Shorter workouts, bigger results? It’s a no-brainer.

And while having any old tunes blasting in the background can sometimes be enough to energise you, you’d be surprised at how choosing the right music can influence your workout. ‘People often want to work out to their favourite music, but when doing HIIT or Tabata you’ll feel significantly increased benefits from working out to dance music like hard house or drum and bass, which are fast, intense and sometimes aggressive,’ explains Deborah McCartney, product manager at Ministry of Sound. ‘For the FIT IN 4 workout, we sped each track up to hit the stringent timing grid for the workout (10 seconds off, 20 seconds on), meaning each track plays at 192 BPM.’

So if you’re looking for that next push to progress in your workouts, give this super simple yet effective workout from Lindsay a try. No matter how busy you are, this speedy workout only takes up four minutes of your time and energy. Plus, it’s completely kit-free, so you don’t even need to take the time out for a trip to the gym.

How to do it 

Working at the highest intensity and fastest pace you can manage, perform each move for 20 seconds non-stop, with 10 seconds’ rest between each exercise.

ABS

Mountain climbers 

Area trained: core

Technique –

Start in a high plank with your hands under shoulders, ensuring your core is engaged.

Bring one knee to your chest then switch legs with speed.

Change over as fast as possible while maintaining your form.

Star Crunch 

Area trained: stomach

Technique –

Lie on your back, forming a star shape with arms and legs wide.

As fast as you can, draw your knees to your chest and raise your upper body so your chest comes to your knees, forming a ball.

Slowly return to the start and repeat.

LOWER BODY 

Lunge Jump

Areas trained: glutes, hamstrings, quads

Technique –

Take a large step forward, drop into the position until your legs form 90-degree angles and the back knee is just above the floor.

Power through your legs and jump up as high as you can, changing sides in the air.

Land softly in a lunge on the opposite side and repeat.

Cat walk 

Areas trained: glutes, core, shoulders

Technique –

Start on all fours, tuck your toes and lift your knees just off the floor.

Walk hands and feet forwards for two strides then back.

CARDIO

Burpee

Areas trained: glutes, quads, core

Technique –

Feet together, jump as high as you can.

Land softly and drop your palms to the floor.

Jump your legs backwards into a plank.

Jump them back towards yout hands and repeat.

Running Man 

Areas trained: glutes, core, shoulders

Technique –

Start on all fours, tuck your toes and lift your knees just off the floor.

Walk hands and feet forwards for two strides then back.

TOTAL BODY

Squat Jump 

Areas trained – glutes, quads, hamstrings

Technique –

Start standing with your feet hip-width apart.

Squat down until your thighs are parallel to the floor, pushing your bottom down and out behind you while keeping your chest as upright as possible.

Power up through the heels and jump as high as possible.

Land softly, straight back into the squat to repeat.

Speed Skater 

Areas trained: glutes, quads, sides, core

Technique –

Take one leg behind the other, bending both knees to reach your opposite hand to touch the front foot.

Jump laterally as far as you can, with as much height as possible, landing with your feet the opposite way round and the other hand on the floor.

Get it!

Check out Ministry of Sound’s curated music. The FIT IN 4 mixes and step-by-step videos are available on iTunes for £9.99.

Continue reading here:

The sound of success

Posted in Bodybuilding, Exercises, Fitness Equipment, Weight lossComments Off on The sound of success

Romanian deadlift

One of the most effective workouts for strengthening your glutes and hamstrings is the romanian deadlift. When performed correctly, it involves a hip hinge movement and uses the muscles that are vital in performing other excerises in lifting, jumping and sprinting.

While your glutes and hamstrings are engaged- You’ll find that the muscles in the front (quadriceps) are also being used, as well as the upper back muscles, which is an effective way of strengthening your back muscles and posture (along side other back exercises). 

Technique

  • Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs).
  • Place your feet approximately hip-width apart, with knees soft and your feet straight ahead.
  • Maintaining a flat back position, bend forward at the hips lowering the bar towards the floor.
  • Reverse the position, extend your hips and return to the start position. 
  • Perform 8-10 reps (3-4 sets) 
  • Safety tip: keep your shoulder blades engaged as you lower.

For information about strength and conditioning training, check out The Strength & Conditioning Bible: How to train Like an Athlete by fitness expert and coach Nick Grantham

Originally posted here: 

Romanian deadlift

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Romanian deadlift

Train like an Olympian!

London 2012 – remember that? Of course you do! As a nation we were swept up in two weeks of sporting triumphs and patriotism like never before and, two-and-a-half years on, it is those triumphs and star performances that still keep so many of us motivated to hit the gym or head out for a run. And now, thanks to Fitness First and its discovery that the desire to train like an Olympian was so prominent during the Games, its legacy looks likely to live on long into 2015 and beyond, too. The nationwide gym and health club chain has recently opened its doors to a brand new branch in London’s Bishopsgate with an athletic slant firmly in mind.

This amazing, state-of-the-art club boasts three new fitness programmes devised by Team GB athletes and coaches, and its new track, interactive Move studio and ceiling-mounted coaching camera are ideal for gym-goers who continue to be inspired by the athletes of 2012. The club even had its opening ribbons cut by three of Britain’s best young sports stars: Nicola Adams, the world’s first female boxing Olympic gold medallist; Ed Clancy, Olympic track cycling gold and bronze medallist; and Max Whitlock, Olympic gymnastics bronze medallist. 

But, of course, you don’t have to work out in the gym to train like an athlete (though if you live in London we definitely recommend a visit to the Bishopsgate club), so Fitness First has devised this fantastic workout that’ll boost your speed, power, agility and athleticism. You’ll be running faster than Usain Bolt in no time! (OK, we can’t quite promise that, but a girl can dream…)

How to do it

Perform the first move continuously for the time period allotted for your level. Rest for 15-30 seconds depending on your fitness level before moving on to the next. Once a full set of each move is complete, go back to the start to begin the next set, following the same structure.

Beginner: 5 x 30 seconds
Intermediate: 5 x 45 seconds
Advanced: 5 x 1 minute

Treadmills

Areas trained: hips, legs, core

Technique
-From plank position, bring your right foot up to the outside of your right hand, letting the hips drop. Keep your left leg straight and right leg bent.
-Jump to switch sides so that your right leg is straight and your left leg is bent with your left foot outside of your left hand.
-Continue to alternate for the allotted time for your level. 

Safety tip
Keep your head in a neutral position

Fast arms

Area trained: shoulders

Technique
-Stand in a stable position with legs slightly bent and back neutral.
-Position your arms as if you were to begin a sprint, with one slightly in front of the body and one behind, both bent.
-Switch positions so that the opposite arm is now in front instead.
-Repeat this as fast as you can continuously.

Safety tip
Keep your shoulders back and gaze forwards 

Lateral move + T press-up

Areas trained: Core, sides, chest, rear upper arms 

Technique
-Lie face down on the floor with arms extended out to the sides.
-Bring your hands to your sides under your shoulders, palms flat on the floor.
-Keeping your core tight and body in a straight line, push your body off the floor to complete a press-up.
-Rotate your torso to the side to bring one arm up to the ceiling, taking your gaze with it.
-Bring it back to the floor and bend your arms to lower yourself back to the ground to repeat, switching sides for the next rep. 

Safety tip
Don’t let your hips drop lower than the rest of your body 

Plyometric lunge

Areas trained: legs, bottom

Technique
-Take a large step forwards and bend both knees to about 90 degrees with your back knee just above the floor.
-Generate as much momentum as possible to jump as high as you can, switching the position of your legs mid-air to land with the opposite leg in front.
-Repeat fluidly. 

Safety tip
Keep your torso upright throughout

Isometric squat hold

Areas trained: thighs, bottom

Technique
-With your back resting against a wall, lower yourself until your knees are at a 90-degree angle, keeping feet flat on the floor.
-Hold. 

Safety tip
Keep your knees in line with your toes 

Press-up holds

Areas trained: core, chest, rear upper arms

Technique
-Start in plank position on your hands.
-Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout.
-Push back up to the start.
-Without tilting your body, tap your left shoulder with your right hand.
-Lower, your hand back to the floor, then tap your right shoulder with your left hand.
-Return to the start and repeat.

Safety tip Keep your hips square throughout 

Sprinters

Areas trained: hips, legs

Technique
-Run on the spot as fast as you can, driving your knees high, for the allotted time for your level.

Safety tip Keep your back straight and shoulders back

See more here:  

Train like an Olympian!

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Train like an Olympian!

<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>
<li><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/arnold-schwarzenegger-blueprint-trainer-main.html">Arnold Schwarzenegger Blueprint Trainer: Main Page</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="c12"></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="c13"></div><div><div class="inline-message success c14"><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 c14"><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="c13"></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.$('id16') != null;}.bind(this));return !wcall;">Email</a></li>
</ul></div><div class="feed-comment-box user-feed-comment main-comment-box"><input id="entity-hash" type="hidden" value="NTJmYWNjMzEwY2YyNzdiOTk0YjJhM2ZiOjoxMzk2NTczMzUxNzg2Ojo0MQ==" name="commentsPanel:comments:comment-box-panel:entity-hash"/><ul class="share-info"><li>
<p>comment on this article</p>
</li>
<li class="login"><a href="#" id="id17" onclick="var wcall=wicketAjaxGet('../fun/defaultw.htm?wicket:interface=html:1:commentsPanel:comments:comment-box-panel:login-panel::IBehaviorListener:0:1',function() { }.bind(this),function() { }.bind(this), function() {return Wicket.$('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="c13"></div></div></div></div><div id="id1c" class="c13"></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 39

Previous | Main | Next

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.

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

Link – 

Arnold Schwarzenegger Blueprint Trainer Day 39

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 39

<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>
<li><a href="http://www.bodybuilding.com/fun/erin-stern-elite-body-4-week-fitness-trainer.html">Erin Stern's Elite Body 4-Week Fitness Trainer</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="36.5714285714"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column 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-right-column" webReader="-13.9769230769"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p><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="rowSectionRating rate-this-article-component bbClearfix c14"><div webReader="5.6875"><h4 class="article-section-header c11">Rate This Article</h4><div class="rateInput" webReader="8.48275862069"><div class="rating-component bbRate bbRateBig" data-url="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-36.html"><p>poor</p><p>1</p><p>2</p><p>3</p><p>4</p><p>5</p><p>6</p><p>7</p><p>8</p><p>9</p><p>10</p><p>excellent</p><input type="text" class="hide rateField" name="rating"/></div><p>Your rating has been updated.</p><div class="rating-message rating-message-error c12" webReader="8.16666666667"><p style="display: inline;" class="webReader-styled">Due to technical difficulties, your rating was unable to post. If this problem persists, please </p><a href="http://www.bodybuilding.com/store/email.htm">contact us</a><p style="display: inline;" class="webReader-styled">.</p></div></div></div><div class="bbRateReport primary"><h5 class="rateHeader pageTitle"><span>OVERALL RATING</span></h5><p>9</p><div class="rateDetails"><p>Out of 10</p><span class="rateTotal"><em><span id="totalRatingsf" class="total-ratings">0</span> <span id="ratingWord10">Ratings</span></em></span></div></div></div><span id="userFeedback11" class="c15"></span><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 36

Previous | Main | Next

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!

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

Your rating has been updated.

Due to technical difficulties, your rating was unable to post. If this problem persists, please 

contact us

.

OVERALL RATING

9

Out of 10

0 Ratings

Featured Product

Read this article: 

Arnold Schwarzenegger Blueprint Trainer Day 36

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 36

Paige Hathaway

1 day 16 hours ago

When your girlfriend is stronger than you.. Featuring: Trey Kennedy

Paige Hathaway

1 day 21 hours ago

Be the person who decided to go for it.

Categories

June 2017
MTWTFSS
« May  
 1234
567891011
12131415161718
19202122232425
2627282930 
Content Protected Using Blog Protector By: PcDrome.

Enjoy this blog? Please spread the word :)