Whenever we mention bodybuilding certainly Arnold Schwarzenegger is the first name that comes to your mind. Arnold Schwarzenegger a.k.a. The King, achieved the highest level in this sport and nobody could overcome.
Many have tried to use the same program that Arnold used, using aid and his book “The New Encyclopedia of Modern Bodybuilding”.
In his early 20’s, Arnold Schwarzenegger used this program initially to gain weight, and at the end of the period amounted up to 120 kilograms.
If you had not opportunity to read his book, we will show the basic techniques with which he began the process of bodybuilding.
Arnold Schwarzenegger principles
When it comes to his serious approach to exercise, Arnold Schwarzenegger used some key principles that must be present in every program that requires sacrifice and commitment to achieving the objective. He first noted that people have individual needs and because of them the body needs to adapt to that program will succumb to what extent it will achieve. Claims that everyone has a different body type, some fast and some slow weight gain in muscles, although it is partly a factor that depends on human genes, each person has a different individual metabolism etc.
Once these variables are well examined and assessed, and set other factors in his training.
Progressive resistance – If you want to progress with exercise, to achieve higher levels in the exercise, then you have to add weight.
Correct range – Arnold advised to do 8 to 12 reps for the upper body muscles and 12 to 16 for the lower muscles of the body. Lower muscles can withstand more fatigue than these, so that they can cope with the higher range of stretching.
Training for failure – This fact does not mean exhaustion, but then training until the moment when I feel strong enough and full of energy to go to the next level. It takes time to relax if you want the next iteration to properly perform.
Quality of contraction – It is important to know that weight gain is a means to stimulate the muscles in order to perform this incentive is necessary to isolate the muscles effectively. Each muscle submit varying difficulty, so in terms of quality of contraction depends on the severity of the muscle.
Difficult days – the beginning of your training, Schwarzenegger spent much time trying to get strong muscle mass. As we progressed, he realized that if he wanted to stay on top will have to focus exactly on the muscle mass. It achieved total isolation and plenty of exercise. It is these days that passed isolated called hard, considering the life you lead, we believe that truly represent the hard days.
Reconstruction – The last principle of the program of Arnold Schwarzenegger’s reconstruction between strains. The reconstruction is different for each muscle group or all the different muscles recover. For example, biceps have the fastest recovery after long workouts, while back muscles require more time.
If you have decided to employ the same practice as his, here’s how to organize your days:
- First day – Chest and back (upper part)
- Second day – Arms, biceps and triceps
- Third Day – Hams, leaves and lower back pain