Arnold Schwarzenegger Chest Workout

Arnold Schwarzenegger Chest Workout: Arnold Schwarzenegger is one of the most popular bodybuilder ever. He is the inspiration for almost all young bodybuilders. Arnold Schwarzenegger won seven times Mr. Olympia, four times Mr. Universe title and many awards in bodybuilding. The goal of writing this article is to tell you the Arnold Schwarzenegger Chest Workout.
Arnold Schwarzenegger Chest Workout

Arnold Schwarzenegger Chest Workout

Arnold's chest was truly impressive, even as a teenager. He said chest was always one of his strongest body parts. Arnold prioritized chest training; he did it first in his training when fatigue levels were low so he could train it with maximum intensity.
Here is the list of Arnold’s best chest-training tips. I collect these tips from the many articles he wrote and interviews he gave over the years.
Arnold competed as a powerlifter early in his career, so building a big chest started with training for strength. Arnold's top weights on the bench included a 500-pound single and 405 for 8 reps. Arnold once did a 225-pound bench for 60 reps!

Arnold believed the concept of progressive overload was critical to building his pecs. "I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions."

Arnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. "I knew the routine had to be basic and very heavy."

Arnold hit every body part, not just chest, with high volume and frequency. His offseason routine consisted of up to 26 working sets on a high-volume day, and he trained his pecs three days per week, taking at least 48 hours off between workouts for recovery. That kind of volume and frequency suited The Oak during his competitive years, but for anyone with a full-time job, it's likely to induce significant jumps in cortisol levels and fatigue. Cycle short periods of high volume or high-frequency training into your workout on occasion, but listen to your body for signs of overtraining. Arnold also cycled heavy and light days to both work the muscles with different relative intensities and ensure he wasn't overtraining his pecs.

Once you become familiar with the various basic movements in the gym, evaluate your weaknesses and try variations of basic exercises. "Not everybody responds to the bench press. You need to determine for yourself which are the best exercises for your body." Other variations he commonly tried included using slightly closer or wider grips on the barbell to move the area of emphasis in or out a few degrees.

Know the advantages of dumbbells and barbells, but use both in your training. "I feel a better stretch when doing dumbbells, especially with incline movements. The dumbbells can be lowered deeper than a barbell." This is important because a muscle that's fully stretched is capable of a stronger contraction, so long as you don't overstretch the shoulder joint. Arnold commonly started with 1-2 warm-up sets and then increased the weight on succeeding sets (called a pyramid set) while decreasing the reps. Still, he trained in a fairly low rep range, often starting at 12 and working his way down to six.

Arnold believed that a lack of focus and concentration was the biggest mistake bodybuilders made when hitting chest. "Flex your pectoral muscles throughout the movement, but especially at the top." Contracting your pecs hard at the top increases the intensity of the movement.

Reference: Google and Bodybuilding.com

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