Arnold Schwarzenegger - training, diet and motivation of the bodybuilding legend | Steroids4U.eu

Arnold Schwarzenegger - training, diet and motivation of the bodybuilding legend

Many people cannot decide who they want to become in their future. But Arnold Schwarzenegger knew from a young age that he wanted to be a bodybuilder and not just that. He wanted to be the best. He adhered to this idea, worked on it and eventually achieved it. How did he do it all?

The power of Arnold's vision

"I've always believed that you need a vision to be motivated or to work hard."

Arnold's vision was born in his early childhood when he first saw the world's heavyweight champions. He recalls, in particular, how Tommy Kono won the 1961 title. Universe. Watching these bodybuilders had an incredible impact on Arnold and began to develop his own vision.

At the age of 15, Arnold decided to start training as a real bodybuilder. "I started watching heroic, elaborate guys and I was reading the magazine he had in Reg Park's cover photo depicted as Hercules." Reg's life was written in the magazine and how Mr. Universe. It is this edition of the magazine that has become the path to Arnold's future success. “If at any time I felt lost in my life, that feeling was gone. Now I had the direction. I realized that I had a special ability that could not be trained. The ability to see things very clearly. ” Instead of seeing Reg Park on London, Arnold saw himself there. "I've seen hundreds of bodybuilders around me, holding a trophy and hearing everyone chant my name."

Arnold was motivated by a vision of victory more than anything else. “It was so strong that I didn't even need the discipline - it just dragged me to go to the gym every day. I knew that every training I had since had taken me one step closer to turning this beautiful vision into reality. My life took a single direction - Mr. Universe, training and typing. ”

In 20 years, Arnold reached his goal and became the youngest Mr. Universe in history. Instead of enjoying the glory and relaxing, Arnold decided to train even more. “I felt I was undoubtedly a new hope of bodybuilding. But I still didn't get where I wanted to go. Become Mr. The Universe is like winning the Golden Glove or the Boxing Olympics - it's great, but it's far from being the best boxer. ”

But Arnold didn't want to be just a great bodybuilder, he wanted to be the best. “I realized it would take me a while. In America, extraordinary bodybuilders like Serge Nubret and Dave Draper were more elaborate, more popular and more sophisticated to pose. ”

When Arnold was 21, he moved to America and people immediately began to notice him. “They whispered about me. They said this is the boy from Austria. He is the boy who is already making a deadlift with 317 kilograms. ” This confirmed Arnold that he had taken a challenging but correct step. “I barely understood. I couldn't watch news or read newspapers. I felt isolated from the outside world. I felt alone. Nevertheless, they greeted me with open arms. I got so much love and support from bodybuilders who didn't even know me. I will never forget it, it was something really special. ”

All bodybuilders long for perfection and Arnold was no exception. “I never felt I reached 100% of my potential. I think every bodybuilder feels that way. He wants to have bigger triceps, bigger thighs and more stomach. ” Arnold's successful bodybuilding career was built on continuous improvement and attempts to improve small physical details. Working on these details kept Arnold's hunger for victory and fueled his vision.

“We took pictures like fanatics. Franco Columbu took pictures of me and I took pictures of him. We compared photos, observed improvements, and tried to find bottlenecks. With hard work you can achieve your goal and become successful. That's great for bodybuilding. If you are good at it and achieve your goals, you will be able to apply the same principles to anything else in your life. ”

Training according to Arnold Schwarzenegger

"The biggest mistake today in bodybuilding is that people don't include basic exercises in their workouts."

However, the basic exercises Arnold did not mean easy exercises. Many contemporary fitness centers are overcrowded with people sitting on machines, not at dumbbell stands. “When I go to the gym today, no young boy learns about moving overhead or pulling a big dumbbell to his chin straight from the floor. They all use machines. ”

However, Arnold does not insist on the inclusion of basic exercises because he longs to live in the past. It all comes from decades of his experience in bodybuilding and hard work, which Arnold said will not be replaced by fitness machines. “Get everything out of you, for every season. Don't spare yourself to the next. This is a mistake many people make. ” Arnold believes that every repetition and every series must be done with high intensity because it moves you closer to the goal.

 We chose a few of Arnold's favorite exercises to prepare you for Mr. Olympia. The fact that Arnold was awarded Mr. Olympia up to 7 times!

Exercises for the chest

“There are 3 chest exercises that you should always train. Bench press, incline bench press at different angles and dumbbell fly-flat presses (dumbbell flyes). ”

Arnold was known for the size and width of his chest. It is due to the possibility of extreme muscle tension when pulling with dumbbells lying on a flat bench (dumbbell flyes).

“Exercising with a dumbbell lying on a flat bench is a workout that has worked to fully develop my pectoral muscles. Remember, it is important for your muscles to stretch and strengthen them. In this exercise, I tightened my arms as far as I could, and then returned to the original position to touch the dumbbells. You will not replace this exercise with any machine. ”

Back exercises

“I trained on my back with undershoes, big dumbbell leaning forward, one-handed dumbbell leaning forward, and specially modified two-handed dumbbell leaning forward. I relied on these exercises from the beginning to the end of my career. ”

If you already have oaths included in your workout plan, do them without supporting your chest. “There are many bodybuilders who have trouble working out the lower back. You need to relax your body and allow the lower back to keep the load straining. This will give you the right strength and develop a wide back. ”

Biceps and triceps exercises

Arnold trained all kinds of biceps strokes. One technique he used to shock biceps was that the first repetition began with 124 kilograms. On the second he lost weight and on the third repeat he lowered his weight even more. “That was the way I grew without ever putting the dumbbell down. I wanted to let my biceps know they had no idea what to expect. They will never get used to the method of my workouts because I always have a trick up my sleeve. ”

Arnold used a large barbell stroke to build a wide biceps. To isolate the biceps, he trained dumbbell strokes on an inclined bench and isolated biceps strokes. “Heavy-weight isolated biceps strokes were able to isolate the biceps, creating a“ spitz ”on the biceps. We used a lot of tight-grip pressure for the triceps. Later there were also different variants of triceps extensions. ”

Shoulder exercises

Arnold worked on his shoulders with the following exercises:

pressure with barbell press

behind-the-neck barbell press

lateral raises

presses with a big dumbbell in front of the head (military press)

dumbbell presses

“We've always been doing pressures with a two-handed dumbbell from behind the head and special presses with dumbbells that stretched the front deltoid from below and fully outlined it from above. Now this technique is called Arnold's pressures. ”

Thigh and leg exercises

“Drep is the most important exercise for creating large thighs. I did a squat with a dumbbell behind my head, a squat, a kick, a lunge, a one-leg deadlift, “good morning” exercises and a lot of tripping. ”

Exercises for belly

“The classic training we did to develop the abdomen was made up of lifting the legs in the lying position, lifting the legs in the trapeze vision, and sitting down. We believed that the 500 repetitions of the Romanian Sed-Leh really did work. ”

Arnold's variation of training before Mr. Olympia

In this variation of training, you exercise each muscle group twice a week. This training plan comes from the book The New Encyclopedia of Modern Bodybuilding, written by Arnold Schwarzenegger himself and Bill Dobbins.

Training split

Day 1: Chest and back

Day 2: Shoulders and hands

Day 3: Legs and lower back

Day 4: Chest and back

Day 5: Shoulders and hands

Day 6: Legs and lower back

Day 7: Rest

Protein matters!

Early in his bodybuilding career, Arnold knew that protein was the most important nutrient for muscle growth. “There has always been debate about how much protein the body really needs. I consumed one gram of protein for each kilogram of my weight. ”

Arnold weighed nearly 107 kilograms, which was a challenge for him to take 250 grams of protein a day. “It worked best for me when I had 5 meals a day. There are people who can work with three meals a day. For me, 5 meals were ideal because I was never a big one. I've always been happy with a medium-sized steak. Even if you gave me only a small 200 gram steak at the top of my career, I would be happy. ”

For breakfast, Arnold often had noodles, bacon, tomatoes and onions. "That's enough, but two hours after breakfast I was hungry again." Arnold never went far without a protein shaker to cover his daily doses of protein he needed for constant growth. “Whether I was sitting at a school in Santa Monica City College or working on a construction site, I always pulled a small plastic container full of milk and protein powder out of my bag. That was exactly the remaining 30 grams of protein I needed at that time. ”

An hour after the protein drink, Arnold went to do what he knew best - lifting weights at the gym. After training, he had lunch, usually steak and vegetables. Two hours after lunch, Arnold indulged in another protein sheikh. “I drank protein drinks twice a day to be able to take 250 grams of protein. However, you have to realize that we do not get all the nutrients we need, such as vitamins, minerals or protein itself, from ordinary foods. That's why we have nutritional supplements. No matter how healthy you eat, you will never get enough of the essential nutrients from ordinary foods. ” For dinner, Arnold usually enjoyed grilled chicken with brown rice, vegetables or salad with avocado, macadamia nuts and olive oil.

Arnold has left a huge mark on the bodybuilding world, as evidenced by the IFBB Arnold Sports Festival, also known as the Arnold Schwarzenegger Sports Festival. This event was founded in 1989 in Arnold's honor. It consists of classic bodybuilding (Arnold Classic), strongman competition (Arnold Strongman Classic) and fitness & bikini expa.

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Streamline and optimize your triceps training with these tips and advice | Steroids4U.eu

Streamline and optimize your triceps training with these tips and advice

Women are interested in butts and men are interested in… but also in butts. But of course the opposite sex. In our country they are forever small and never big hands. Today, we will look at triceps training, focusing mainly on the fundamental things that we need to realize when exercising this triple muscle so that our training has a head and a heel.

You probably don't like anatomy, so just in a nutshell. Triceps consists of three heads - lateral (outer), long and medial (inner). We'll better illustrate this with the image below. The outer head is therefore the legendary "horseshoe", the long head of the triceps is the largest and clamps down to the shoulder blade, and the media head is basically under this long head. This is a tiny part, but it is important in overall strength stability and the development of triceps.

It is not enough to focus on complex exercises

If you're a beginner, all right. In that case, focusing on the core complex exercises is enough, and even your triceps will grow without being specifically dedicated to it. We know that pressure exercises, such as bench presses or shoulder pressures, result in elbow extension, with the involvement of the triceps. However, it is confirmed that if we want to maximize the growth of a given muscle, we need to focus on it individually. And this is doubly true for advanced exercisers. For example, in benchpressing, the position of the shoulder joint changes over the range of motion, and the length / tension relationship on the joint does not allow us to maximize muscle development. So if you want a proper triceps, you need to practice it directly and not to rely on it for pressure or complex exercises.

Triceps has 3 heads and many people ignore this fact a bit unknowingly

Whenever we do an elbow extension exercise, we basically engage all three heads. But beware, if we want to focus on the long head of the triceps, which quite defines the massiveness of our hand, we need to remember one fact. The long head is the only one that goes through the shoulder joint and if we want to hit it, we need to have our hands over your head! This number of people does not know and their training of triceps is then inadequate. The different position of the hands affects the activation of the triceps in a different way, and just when we have our hands over our heads, we mainly involve the long head of the triceps, and that is precisely the above-mentioned anatomy. You will engage the long head with several exercises. We will mention the various variants of extensions, whether with a dumbbell, an EZ bar or a rope on a pulley (you can find inspiration in this video).

Another great exercise is the French skull crushers, but they deserve a little more space. First thing. See the pictures below. On the left you can see a technique that is incorrect and that is what most people do. After lying down, their hands are directed vertically and their body / hands form a 90 ° angle while dropping the dumbbell directly to the forehead or nose during the eccentric phase of the exercise. A mistake. Not huge, but a mistake. At French pressures, try not to have your hands directly above each other at an angle of 90 °, put them more back and let the dumbbell behind your head.

Moving the pulley with the opposite (reverse) grip

Brad Schoenfeld said he does not understand why some people perform triceps pulley retraction with a reverse, supininated grip (palm up). Triceps attach to the elbow bone, so supination has no effect on muscle. In addition, the reverse grip increases hand / wrist engagement to maintain proper grip, ultimately reducing triceps engagement. Lyle McDonald has the same opinion, but he has taken it all in his traditional way: "It's the same movement, only done more stupidly." We see it quite often in the gym, right? First, the classic pulling of the pulley on the triceps, then with a supinovaný grip. However, it is exactly the same, and if those friends said that you would try to pull the pulley underneath, because this-hento-that, and they felt like Columbus in 1492, even this board would even further unify the triceps training.

Best triceps training?

There is no such thing. It is unnecessary to mention any specific training routines for the triceps, and this could finally be understood by people in 2017. Just as they could understand that copying the training plan of Phil Heath or another favorite is also meaningless. Thanks to our article, we already know what is behind the growth of muscle mass and these elements can only be incorporated into the training. Indeed, training is no exception. Try to exercise your triceps at least twice a week, as it has been proven that muscle training at least twice a week is much more effective in muscle growth compared to muscle training only once a week. To do this, try to make use of all ranges of repetitions, because we also have the proven fact that to maximize hypertrophy, we need to focus on the full range of repetitions. This means that during the week when you do the triceps twice, try to use exercises (primarily complex) that use a lower number of repetitions (eg 5), but also exercises with a medium number of repetitions (6-10), but also it pays to use more isolated exercises with 10 to 15+ reps. Try to train it with different angles and what is the biggest foundation? Progressive load increase.

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Shoulders or triceps are not small muscle parts. Forget such mislabeling and learn more relevant names | Steroids4U.eu

Shoulders or triceps are not small muscle parts. Forget such mislabeling and learn more relevant names

“What are you practicing today? Ooooh, I will have one big body, chest today, and a small one, for example, shoulders. ' Probably yes. We have been naming muscle parts for a long time, depending on whether it is small or large. Biceps are rooted as a small game, as shoulders or triceps. Legs, chest or back are big muscle parts. Today you will find that it is not so.

Thanks to the new publication, we should all recover a little and choose better words when we talk about muscle parts. Do not use “big” or “small” because it is considerably inaccurate. Such mislabeling is even used in many studies, be it the lower or upper body. This is because we focus on the visual perception of muscle size and not the actual muscle volume. A few studies have referred to shoulder exercises as small muscle exercises, but triceps is actually one of the largest muscles in the body by volume. Even larger than latissimus dorsi (back) or pectoralis major (chest), these muscles are considered to be large muscle parts. area, ie length and width.

Moving the pulley to the triceps or tightening the shoulders are probably known to you. The usual naming of the exercises, respectively. Exercise for “small” muscle parts, and this is incorrect. Instead, it should be said that this is a one-joint exercise in which muscle work is less than in multi-joint exercises. Instead of evil concepts, say we know multi-articulated resp. complex exercises (squats, deadlifts, benchpress, backslides…) or vice versa Insulated exercises (stumbling, kicking, restraining, pulling the pulley on the triceps, furnace deck…) in which we strike the individual muscles.

Thanks to studies and measurements, we know that the largest muscle part of the upper body is the shoulders, followed by the triceps and chest. Thighs and buttocks dominate the lower body.

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