The Arnie Workout
By Adam Sinicki
On this site there are countless examples of celebrity workouts. There's the Brad Pitt workout, the Ronaldo workout and the Hugh Jackman workout. To be honest I'm a little shy about that and I feel that it shows this website in a bad light. I mean, why aim to be as big as Ronaldo when there are people like Arnie in the world? Why not aim as high as you can and go for Arnold Schwarzenegger's physique in his prime? That's the kind of training I approve of and the kind of training I want to promote. So here it is, the Arnie workout sourced from Pumping Iron the documentary, his book, the net and various other sources.
The Arnie Workout
Arnold was a world class bodybuilder and in fact Mr Universe for quite some time. In other words working out was his career and so it's safe to say that he put a lot of time into building his guns. In fact Arnie had a split routine, but not a split routine that you or I might do, but rather a split routine split into morning and evening. So the Arnie workout means doing two workouts most days. This is Arnie so I'm guessing there were no rest days so that means 14 workouts.
We also know that the Arnie workout when he was in his prime was partly what inspired Joe Weider to put his Training Principles together. Watching videos of the Arnold Schwarzenegger workout it's easy to see him employing many of techniques. So that means giant sets, negatives, burns and anything else to get that pump. He always went past failure with lots of assisted reps helped out by his friend Franco and there was a lot of camaraderie.
Arnie was very careful to sculpt every muscle in his body (though his legs were never his strong suit) and so there were a lot of isolated movements there as well as the big compound ones to build strength. He was training for size so he would have done few repetitions on a very heavy weight.
The Arnold Schwarzenegger Diet
The Arnold Schwarzenegger workout then was intense and it involved two workouts a day - so he rested hard too. Watching Pumping Iron it's quite easy to see that they spent most of that time just lying around but I do believe sleeping mid-day was pretty regular for him too and in one book he describes his life as either working out, eating or sleeping. Eating copious amounts was important too. You see Arnie eating just huge meals and not really discriminating too much between carbs and protein. That's the traditional way to do it and it will make sure you will have enough energy to keep on going. Come the weeks before the competitions though he'll have cut down drastically on the carbs to tone up and will have reduced his intake of water around 24 hours prior to the big event so that he would have been completely ripped.
Finally the Arnie workout was helped a little by steroids, but that's just because back then they didn't know that they were bad for you. He'd not have used much though and it is possible to reach a size at least similar to his without following suit in that respect.
Think Like Sherlock Holmes