Tag Archive | "technique"

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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.

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Strike a balance with this Inner thigh exercise

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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.

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The sound of success

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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

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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>
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</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>
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Arnold Schwarzenegger Blueprint Trainer Day 39

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

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

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

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

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

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Arnold Schwarzenegger Blueprint Trainer Day 39

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<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>
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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 27

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

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

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

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

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

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

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

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

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

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Arnold Schwarzenegger Blueprint Trainer Day 27

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Start Small To Lift Big: How To Master 4 Fundamental Exercises

It’s easy to look at complex movements like dribbling a soccer ball, throwing a baseball, or handling a hockey puck and see how that took years to perfect. Athletes rehearse these movements endlessly, stick to the fundamentals, and trust that practice will improve execution in game situations. One day it finally does, but this happens over time, not overnight.

The same theory should apply to weight training. In a perfect world, we would all practice and progress safely, building the type of strength that allows us to handle heavy loads without injuries or negative compensation patterns.

Nevertheless, there’s almost always a look of befuddlement on a trainee’s face when I explain that they must first build a foundation with basic exercises. They simply don’t believe the basics will increase their arm size, build chiseled abs, or sculpt jean-busting legs. They want quick results from extreme plans like they see on television.

It sounds simple, I’ll admit, but my formula for success is this: commit to long-term training goals, and get the most out of the staple lifts like the push-up, dumbbell row, squat, and deadlift. These four are probably the most common exercises within weight training circles, and they’re included in nearly all of the programs you’ll see on this site.

Believe it or not, these exercises are enough to put you on the road to physique of your dreams, if you do them right. However, despite their popularity, they’re very technical movements that can be easy to butcher.

It’s easy to attribute technique flaws to a lack of mobility, but here’s what that excuse overlooks: Most exercises are corrective in nature and relatively easy to master, provided you take the time to progress through them and learn them properly.

Let’s go upstream and solve these problems before they start! Here’s what I see going wrong with the way most people perform the four fundamental lifts, and how you can perform them to get the most bang for your buck in the gym.

Exercise 1

Many push-up issues start when people focus on what muscle groups the push-up “works.” If you’re thinking all about chest, arms, and shoulders, you’ll forget to keep the rest of the body tense and stable. This should be a full-body lift!

Make sure your hips and shoulders are lined up your arms and are in the best position to develop true pressing strength. This will help you build the most force at the bottom push-up position.

Push-Up Fixes
Watch The Video – 02:06

Push-up coaching points
  • Squeeze your glutes and abs to lock your hips to your core.
  • Keep your arm tight to the armpits.
  • Hit the ground with your chest before your head.

Exercise 2

Most issues dumbbell rows happen when the spine is held in a flexed and rounded-back position, rather than a neutral position. Improper spine positioning causes the shoulder blade to move up instead of down when the upper back is rounded, which forces the upper traps to work instead of the lats.

Focus on keeping a long, tight spine during the movement, and you should feel the burn directly below your shoulder blade, into to your tailbone, and through the lats.

Breaking Down The Dumbbell Row
Watch The Video – 02:17

Dumbbell row coaching points
  • Take a wider stance than you think you need.
  • Keep the spine long and straight with the chest up.
  • Let the shoulder blade do the work. The wrist and elbow follow the shoulder.

Exercise 3

Problematic squatters generally fall into two camps: those who are stiff and tight, and those who are mobile but have trouble controlling the movement. I discussed squatting issues before in a power panel with my fellow strength training coaches, but this never-ending battle is always worth discussing.

Squatting is very technical and involves many moving parts. The best plan: Don’t jump into heavy weight too quickly. Start by doing bodyweight reps within your scope of control. Once you add weight, focus on getting comfortable at hitting depth and building a more effective range of motion.

Before you even think of going heavy, ensure that you can control the movement with your heels on the floor, hamstrings resting on your calves, and your torso positioned long and tall.

Squat Fix: Low Mobility
Watch The Video – 05:12

Squat coaching points
  • Keep your feet flat on the floor and press evenly throughout.
  • Create force through the hips to drive the movement.
  • Lean the torso forward as your hips move into the rep.
  • Keep the core tense without restricting airflow.
  • Keep the shoulders vertical over the middle of the foot.

Exercise 4

The deadlift is a skill-based movement that takes reps and consistent practice to improve. Most common deadlifting issues derive from the spine doing too much work instead of the hips, which are supposed to drive the movement. The spine should be a rigid lever that transfers force from the legs and hips up through the arms, thereby moving the weight.

Get your core and shoulders tight and keep the spine stiff to assist the movement. The deadlift isn’t easy, but once you perfect your technique, you’d better believe it can be fun to lift a heavy weight off the ground.

Deadlift Tutorial
Watch The Video – 05:23

Deadlift coaching points
  • Keep the spine straight and drive the movement from your hips.
  • Set the bar close to your shins at the start of the movement and keep the shin vertical, without positioning the knee ahead of the bar.
  • Brace your abs, squeeze your arms down tight to your ribs, and stand tall without over-extending at lockout.

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Start Small To Lift Big: How To Master 4 Fundamental Exercises

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight TrainingComments Off on Start Small To Lift Big: How To Master 4 Fundamental Exercises

<div id="DPG" webReader="24.5468639887"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-18.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-20.html">Next</a></h5><p>You've got another difficult arms workout in Arnold's 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they're about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold's <a href="http://www.youtube.com/watch?v=VZqfUzax3kE" target="_blank" rel="nofollow">famous monologue about the pump</a> from the movie "Pumping Iron," but what he said in the book of the same name is just as memorable. He said:</p><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_day19_graphics-1.jpg" width="560" height="313"/><p>Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.</p><p>"Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It's actually the best feeling a bodybuilder can have. It's difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn't understand that, but sometimes a pump is the best feeling you can have."</p><p>You're not just somebody off the street. You get it. Now go get it.</p><div id="meal-plan-table"><ul class="defined" webReader="2.44451612903"><li class="c6" webReader="9">
<p>Follow rep ranges below unless listed otherwise.<br />30 reps is a warm-up set.</p>
<p><strong>Technique 1-10 Method:</strong><br />After 1-2 warm-up sets, choose a weight that you're only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you're unloading the weights. I loved this technique, and it's a total shock to the muscle.</p>
<br /></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_1.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('arnold-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/82/Male/t/82_2.jpg" alt="Arnold Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('arnold-dumbbell-press')">Arnold Dumbbell Press</a></strong><br />5 sets of 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('push-press-behind-the-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/708/Male/t/708_1.jpg" alt="Push Press - Behind the Neck" width="53" height="53"/></a> <a href="javascript:pop('push-press-behind-the-neck')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/708/Male/t/708_2.jpg" alt="Push Press - Behind the Neck" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('push-press-behind-the-neck')">Push Press - Behind the Neck</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Rear Delt Flye on Incline Bench</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Row</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Barbell Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />Perform the 1-10 method<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curl</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_1.jpg" alt="Concentration Curls" width="53" height="53"/></a> <a href="javascript:pop('concentration-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/136/Male/t/136_2.jpg" alt="Concentration Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('concentration-curls')">Concentration Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Barbell Bench Press</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Pushdown" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Pushdown" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Pushdown</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('dumbbell-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/324/Male/t/324_1.jpg" alt="Dumbbell One-Arm Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-one-arm-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/324/Male/t/324_2.jpg" alt="Dumbbell One-Arm Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-one-arm-triceps-extension')">Dumbbell One-Arm Triceps Extension</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="c6">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_1.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/390/Male/t/390_2.jpg" alt="Palms-Up Barbell Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-up-barbell-wrist-curl-over-a-bench')">Wrist Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBgColor c9"><span class="mpt-images"><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_1.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a> <a href="javascript:pop('palms-down-wrist-curl-over-a-bench')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/2/Male/t/2_2.jpg" alt="Palms-Down Wrist Curl Over A Bench" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('palms-down-wrist-curl-over-a-bench')">Reverse Wrist Curls</a></strong><br />7 sets of 30, 5, 5, 5, 5, 5, 5 reps<br />Rest 45 seconds.</span></li>
<li class="rowBorderColor c9"><span class="mpt-images"><a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_1.jpg" alt="Decline Crunch" width="53" height="53"/></a> <a href="javascript:pop('decline-crunch')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/193/Male/t/193_2.jpg" alt="Decline Crunch" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('decline-crunch')">Decline Sit-up</a></strong><br />5 sets of 25 reps<br />Rest 45 seconds.</span></li>
</ul></div><br /><a href="http://www.bodybuilding.com/store/arnold-schwarzenegger-series/blueprint-to-mass-stack.html"><img src="http://www.bodybuilding.com/fun/images/2014/arnold-blueprint_stack_bannerbig-b.jpg" width="560" height="360" class="c11"/></a><h5 class="c7"><a href="http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-day-18.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-20.html">Next</a></h5><br class="c12"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
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Arnold Schwarzenegger Blueprint Trainer Day 19

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You’ve got another difficult arms workout in Arnold’s 1-10 method today, in addition to shoulders, forearms, and abs. At the end, your biceps should feel like they’re about to bust out of your skin. This is a good thing! Maybe it makes you think of Arnold’s famous monologue about the pump from the movie “Pumping Iron,” but what he said in the book of the same name is just as memorable. He said:

Arnold spent his career chasing after the pump, and every other bodybuilder spent their careers chasing after him.

“Bodybuilding should be fun because you get to feeling of satisfaction which is very hard to explain. A bodybuilder knows that when he pumps of his muscle it means growth. The muscles grow. So therefore he knows when he pumps up well, that is progress. And that satisfies him because he feels the progress in his body. Therefore the pump feels good. It’s actually the best feeling a bodybuilder can have. It’s difficult thing to explain. Sometimes we joke around and we get a good pump and we say you have to admit that a good pump is better than coming. Somebody off the street wouldn’t understand that, but sometimes a pump is the best feeling you can have.”

You’re not just somebody off the street. You get it. Now go get it.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Arnold Dumbbell Press Arnold Dumbbell Press Arnold Dumbbell Press
    5 sets of 5 reps
    Rest 45 seconds.
  • Superset
  • Push Press - Behind the Neck Push Press - Behind the Neck Push Press – Behind the Neck
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Reverse Flyes Reverse Flyes Rear Delt Flye on Incline Bench
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Upright Barbell Row Upright Barbell Row Upright Row
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    Rest 45 seconds.
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Concentration Curls Concentration Curls Concentration Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Triceps Pushdown Triceps Pushdown Triceps Pushdown
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    Rest 45 seconds.

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Arnold Schwarzenegger Blueprint Trainer Day 19

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Arnold Schwarzenegger Blueprint Trainer Day 19

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Arnold Schwarzenegger Blueprint Trainer Day 16

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Arnold’s competiveness was legendary in his heyday, but he didn’t let this blind him to ways that he could improve his approach in the weight room. After all, he wasn’t just after size. He was after “maximum aesthetic development of the entire physique,” as he wrote in “The Encyclopedia.” He learned plenty from the bodybuilders who stood alongside him in the gym, but also from coaches of the previous generation. This included not only Joe Weider, but also his longtime rivals, like Dan Lurie and Vince Gironda.

Vince Gironda became a trainer for Hollywood actors. He invented techniques Arnold used to help win his titles.

Today, Gironda is sometimes portrayed as a relic, a cantankerous iconoclast who kicked people out of his gym, demanded strange technique on staple movements like dips, and wouldn’t let his lifters perform squats. But Arnold knew that “the Iron Guru” had something to offer him, and when he began utilizing some of Gironda’s ideas, he writes, “I went from simply having huge pecs to having first-rate chest development.”

But Gironda’s influence was perhaps most greatly seen in how Arnold trained shoulders, and the lateral and rear delts in particular. Gironda was a great proponent of the lateral raise, but recommended performing it a specific way, with the rear part of the dumbbell higher than the front, as if pouring water from a pitcher. This helped to focus the stress on the lateral delt and made it harder to cheat by using momentum. His unique take on the rear delt flye, performed while facing backward on an incline bench, gave the same level of isolation to the rear delts, which were a weak spot for Arnold in the early days.

Keep these tips in mind today when you superset lateral raises with upright rows, another Gironda favorite. On Friday, do the same with the superset of rear delt flyes.

  • Follow rep ranges below unless listed otherwise.
    30 reps is a warm-up set.

    Technique 1-10 Method:
    After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.

  • Clean and Press Clean and Press Clean and Press
    5 sets of 5 reps
    Rest 45 seconds.
  • Superset
  • Standing Dumbbell Press Standing Dumbbell Press Standing Dumbbell Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Front Dumbbell Raise Front Dumbbell Raise Front Dumbbell Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Side Lateral Raise Side Lateral Raise Lateral Raise
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Upright Barbell Row Upright Barbell Row Upright Row
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Barbell Curl Barbell Curl Barbell Curl
    Perform the 1-10 method
    Rest 45 seconds.
  • Superset
  • Incline Dumbbell Curl Incline Dumbbell Curl Incline Dumbbell Curl
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Concentration Curls Concentration Curls Concentration Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Lying Triceps Press Lying Triceps Press Barbell Skullcrushers
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Superset
  • Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench Reverse Wrist Curls
    7 sets of 30, 5, 5, 5, 5, 5, 5 reps
    Rest 45 seconds.
  • Decline Crunch Decline Crunch Decline Sit-up
    5 sets of 25 reps
    Rest 45 seconds.

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