All About Our Health

Arnold Schwarzenegger is bodybuilding’s poster child. He was the one who single handedly took body building from garages and back alley gyms to the multi million dollar industry it is now.

Better known for his acting days and career in politics, Arnold has always had a winning mentality in whatever he’s done - and that all started in his bodybuilding days.

Arnold trained almost every single day of the week for hours each day. That was back in the sixties though, when people didn’t know half as much about building muscle as they do now. These days there are more effective ways of making your muscles grow.

There are gain muscle workouts pasted all over the internet and they’re not hard to find. Some of these are great, some will work to a certain degree and some aren’t very good at all. Let’s have a look at what Arnold was doing when he was training for his first Mr. Universe competition at 22 years old.

First of all you must know that there are three key rules that you must follow-

* Training - You must exercise each muscle group in your body with free weights.

* Eating - You must eat a lot and eat right

* Rest - You need plenty of rest as your muscles don’t grow in the gym, they grow when you sleep.

Focusing on work outs - three times per week is how often you need to train to bulk up. Stay away from cardio exercise (exept for a 5 minute warm up before you stretch) and take a day’s rest in between each workout. Only train for one hour per training session and work each muscle group once per week.

Workout 1

Squats, Deadlifts, Calf Raises, Abdominals.

Workout 2

Bent-Over Rows, Bicep Curls, Lat Pull Downs, Lateral Raises

Workout 3

Tricep Curls, Shoulder Press, Bench Press, Abdominals (optional)

For each exercise, complete as follows

* 2 warm-up sets of 8 reps (don’t work to failure) * Increase weight and perform 1 set of 8 reps (work to failure) * Increase weight and perform 1 set of 6 reps (work to failure) * Increase weight and perform 1 set of 4 reps (work to failure) * Increase weight and perform 1 set of 2-4 reps (work to failure) * Drop the weight back down to the weight of your first set and work to failure * Half that weight and work to failure

Print out this gain muscle work out and try it out. The work to rest ratio is perfect if you perform each work out once per week. If you eat right and get plenty of rest you’ll be built like Arnold Schwarzenegger in no time at all!

This entry was posted on Thursday, July 2nd, 2009 at 3:28 am and is filed under fitness. You can follow any responses to this entry through the RSS 2.0 feed. Responses are currently closed, but you can trackback from your own site.