Showing posts with label Arnold Schwarzenegger. Show all posts

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

Get creative and up the intensity to build bigger delts.


Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

Bringing out the shape and striations of the shoulder muscles is a big part of upper-body training, but first you need to make sure you have sufficient delt muscle mass. Here are three tips for adding massive size to the shoulders.

Go Heavy 

Working in the 8-12-rep range is generally the best way to add muscle mass to most bodyparts (the one exception being legs, which respond better to slightly higher reps). But I firmly believe that muscles, especially the deltoids, also need to be subjected to very heavy weight to grow to their potential - a weight at which you can do only 5-6 reps. Go ahead and do lateral raises in the 8-12 range (even 15-20), but I suggest doing overhead presses in the 5-6-rep range at least every other workout. It's not that every set of presses has to be heavy; if you're doing, say, 4-5 sets of seated barbell presses, you can do your first set or two for eight reps, but then make your last 2-3 sets heavier.

Get Creative With Your Presses

Most people vary their shoulder training only when it comes to lateral raises - they'll do front-, middle- and rear-delt raises with dumbbells and cables, from different angles - but when it comes to presses, they mainly stick to barbells and dumbbells. There are many other versions of overhead presses that you should work into your delt routine, such as the Smith machine overhead press, Arnold press, both in-front-of-the-head and behind-the-neck overhead presses (using a barbell or a Smith machine) and standing overhead barbell or dumbbell presses (military press).

Utilize Rest-Pauses on Presses

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

Shoulder Workout Routine

This workout emphasizes going heavy on your first two exercises, and it's ideal for building massive delts.
ExcerciseSetsReps
Smith Machine Overhead Press45-6*
Arnold Press410,8,6,6
Barbell Upright Row38-10
Dumbbell Lateral Raise310-12
- superset with -
Dumbbell Bent-Over Lateral Raise310-12
* On your last two sets, perform 2-3 rest-pauses.

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Get Arnold Schwarzenegger's Chest

Take a good, hard look at your pecs, then use these Arnold-approved tips to improve them.

Arnold Schwarzenegger
Get Arnold Schwarzenegger's Chest

People always seem to mention my chest when discussing my bodybuilding physique. You might say it was my best body part. You could also say that I’m something of an authority on the subject, considering how well-developed mypecs were.
As such, I’d like to discuss improving weak points in your chest. Problem is, many people think overall lack of size is their only weakness, when they should consider other aspects as well. Let’s address some typical pec shortcomings.

Outer Pecs

If your outer pecs aren’t fully developed, your chest will lack that crucial fullness for which I was famous. My favorite way to hit the outer chest was with dumbbell flyes performed to specifically target this area. First, lower the dumbbells as far as possible without risking injury - go for maximum stretch at the bottom. Then, when returning to the top, stop about three-quarters of the way up to focus all your effort on your outer pecs; coming up to where the dumbbells touch slightly disengages this area. Dips are great for hitting the outer pecs as well. Go as deep as possible and stop three-quarters of the way up.
Also, take as wide a grip as you can (outside of shoulder width) when doing barbell incline and flat-bench presses to target your outer chest. Again, lower the bar all the way to your chest, then stop three-quarters of the way up to the top

Inner Pecs

Cable crossovers are especially effective for targeting your inner pecs, since you maintain tension on your muscles when your hands touch. At this point, it’s very important to squeeze your pecs, whether you cross the handles or not; this helps create that distinct line in the middle of your chest.
You can use dumbbell flyes and barbell presses to work the inner pecs as well. With flyes, bring the weights together at the top and squeeze your pecs hard for 2-3 seconds. On presses, simply move your hands to shoulder width or slightly closer, and keep your elbows out and away from your body.

Upper Pecs

You might think I’m going to suggest doing incline presses and flyes, but there’s much more to it. On inclines, I used to change the angle of the bench every set. I started at 15 degrees, then went up to 25, then 35, then 50 degrees. I often did two, sometimes three, sets at each angle. That way, no part of my upper chest escaped training.
I also firmly believe in incorporating heavy days to develop maximum size in the upper pecs. Once a week, I did extra-heavy inclines, no more than five or six reps per set. To complement that, I worked as many muscle-shocking principles into my routine as I could: forced reps, rest/pauses, drop sets, etc..

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Arnold Schwarzenegger biography

Arnold Schwarzenegger was born on July 30, 1947, near Graz, Austria. He rose to fame as the world's top bodybuilder, launching a career that would make him a giant Hollywood star. After years of blockbuster movie roles, Schwarzenegger went into politics, becoming governor of California in 2003. In 2012, he returned to his acting career, starring with Jean-Claude Van Damme,

Bruce Willis and Sylvester Stallone in the film The Expendables 2. Within just one week, the movie had climbed to the No. 1 spot at the box office, bringing in nearly $28.6 million
.

Early Years

Arnold Schwarzenegger was born on July 30, 1947, near Graz, Austria. Schwarzenegger's childhood was far from ideal. His father, Gustav, was an alcoholic police chief and one-time member of the Nazi Party, who clearly favored Arnold's brother over his gangly, seemingly less athletic younger son.
Gustav is reported to have beaten and intimidated Arnold and, when he could, pitted his two boys against one another. He also ridiculed Schwarzenegger's early dreams of becoming a body builder. "It was a very uptight feeling at home," Schwarzenegger later recalled. So uptight and uncomfortable, in fact, that Schwarzenegger would later refuse to attend the funeral of his father, who died in 1972, or his brother, who was killed in a car crash in 1971.
As an escape, Arnold turned to the movies, in particular Reg Parker, a body builder and star in B-level Hercules movies. The films also helped propel Schwarzenegger's own obsession with America, and the future he felt awaited him there. Getting to his new country was the issue. Schwarzenegger found his answer in Joe Weider, the man behind the International Federation of Body Building, an organization that sponsored contests such Mr. Universe and Mr. Olympia.
Weider loved Schwarzenegger's bravado, sense of humor, and the potential he saw in the young body builder. Weider's instincts couldn't have been more dead-on. In all, Schwarzenegger would win an unprecedented five Mr. Universe titles and six Mr. Olympia crowns during his bodybuilding career.
Equally significant, Schwarzenegger, who had immigrated to the United States in 1968, helped propel the sport into the mainstream, culminating in the 1977 documentary, Pumping Iron, which tells the tale of Schwarzenegger's defense of his Mr. Olympia crown.

Making it in Hollywood

Since his first foray to the local movie house in his hometown of Graz, Arnold had dreamed of making it big in Hollywood. With his ascension to the top of the bodybuilding world, it was only a matter of time before he'd move over to the big screen.
After acting in a few small parts, Schwarzenegger received a Golden Globe Award for Best Newcomer for his performance in Stay Hungry (1976). With his intense physical strength and size, Schwarzenegger was a natural for action films. He became a leading figure in several popular 1980s action movies, including Conan the Barbarian (1982). Schwarzenegger also starred as a deadly machine from the future in The Terminator (1984). The science-fiction drama spawned two sequels—Terminator 2: Judgment Day (1991) and Terminator 3: Rise of the Machines (2003).Off-screen he continued his remarkable story, marrying into the Kennedy family by tying the knot with Maria Owings Shriver, daughter of Eunice Kennedy Shriver and her husband R. Sargent Shriver.
Schwarzenegger's American story sounded improbable, except to those who knew him. "This is a man of bottomless ambition," said George Butler, producer and director of Pumping Iron,

The 'Governator'
in a 2003 interview. "It's always been there ... He sees himself as mystically sent to America."
In 2003, Schwarzenegger again showed his resolve to succeed when he threw his hat into the ring for the California governor's race and won a seat in a special election. In a state that was mired in severe budget woes, the newly elected Republican governor promised to bring economic stability to his adopted state.
As expected, Schwarzenegger brought his own unique brand of confidence to his new job. "If they don't have the guts, I call them 'girlie-men,'" he said of Democrats, early in his first term. "They should go back to the table and fix the budget."
Still, as governor, Schwarzenegger worked to improve the state's financial situation, promote new businesses, and protect the environment. In 2006, he easily won his bid for re-election. Throughout his career, Schwarzenegger has credited former U.S. President Ronald Reagan as a personal inspiration. Remembering his early years in the United States, Schwarzenegger once said, "I became a citizen of the United States when [Reagan] was president, and he is the first president I voted for as an American citizen. He inspired me and made me even prouder to be a new American."
His second term in office did not run as smoothly, however. Schwarzenegger struggled to help the state through difficult financial times. After leaving office in January 2011, he sought to revive his career in the entertainment industry. In March of that year, Schwarzenegger announced plans to work with famed comic book creator Stan Lee on a new animated series inspired by his time in office.
Only a few months after leaving office, Schwarzenegger made another announcement. He and Maria Shriver made their decision to separate public in May. The news followed Schwarzenegger's acknowledgement that he'd fathered a baby with a member of the family's household staff. Schwarzenegger and Shriver have four children: Katherine, Christina, Patrick, and Christopher.

In 2010, Schwarzenegger starred alongside Jean-Claude Van DammeBruce Willis and Sylvester Stallone in the film The Expendables. In August 2012, he reunited with the film's cast for a follow-up film, The Expendables 2. Just one week after the film's premiere, it had climbed to the No. 1 spot at the box office, bringing in nearly $28.6 million.
Schwarzenegger made headlines again later in 2012, when he admitted for the first time to having an affair with his Red Sonja co-star, actress Brigitte Nielsen, in the mid-1980s—while he was dating and living with Maria Shriver, whom he later married. Nielsen had written about the adulterous relationship in her 2011 memoir, You Only Get One Life, but Schwarzenegger didn't publicly confirm Nielsen's account until the fall of 2012, when his memoir, Total Recall, was published.

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To Guys Who Think That Arnold Got Big with Steroids

I’m a big fan of Arnold Schwarzenegger, not just for what he has done as a strength trainer first and as a bodybuilder later, but also for what he has done as a successful entrepreneur (direct mail marketing and real estate) well before he became the Terminator and now the Governator.
Frankly, I’m not fully aware of Arnold Schwarzenegger’s political program, but since I’m a right wing liberal living in Communist Belgium and burdened by an outrageous 57.3% income tax thanks to those frigging socialists, I could probably find myself with Arnold’s Republican ideas.
That said, it always amuses me when someone claims that “Arnold just got big using steroids”. Steroids 50 years ago were nothing compared to what they are today. Compare Arnold to today’s champion, Ronnie Coleman…


Ronnie Coleman 305lb vs. Arnold Schwarzenegger 235lb
Both guys could Deadlift over 700lbs, both guys are “genetic freaks”, both guys won the Mr Olympia competition several times. Yet Ronnie competed at 305lbs (at 5’11″) while Arnold was only 235lbs (at 6’2″). Why the 70lbs difference?
The answer is steroids. Arnold Schwarzenegger did use steroids, but in much smaller doses than today and only 2 months per year. That’s why he was 70lbs lighter. Fact is, you could never become like Coleman without drugs, no matter how hard you train (but who would want to look like that anyway?)
Anyone who dismisses Arnold’s achievements because he used steroids is nuts. Do you really believe that a guy who became successful as a powerlifter, bodybuilder, entrepreneur, actor and now politician … who did all of that from scratch … who started as a 15y old 150lbs skinny guy … who had a lousy german accent as bad as my french one … who became a millionaire by his 30s…
Do you really believe that a guy like this got big “just using steroids”?
And I’m NOT saying that he didn’t use steroids. But you don’t get to a 710lbsDeadlift by sitting in your couch all day, no matter how much steroids you use. Jay Cutler is full of steroids and he struggles with 400lbs on the Deadlift… at 300lbs body-weight. I only weigh 170lbs and I pull 400lbs anytime with ease.
Yet this is the world that we live in today. If a guy accomplishes extraordinary results, many people will be quick to tarnish his success by claiming that he must have cheated – it must be genetics, it must be talent, it must be steroids.
OR maybe … it’s just good old fashioned HARD WORK.
There’s a certain mindset that Arnold Schwarzenegger has, a mindset that you should diligently be looking for, a mindset that I ought you to develop, a mindset that is revealed in quotes like these:

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