Шварценеггер Арнольд. Энциклопедия бодибилдинга. The Education of a Bodybuilding by Arnold Schwarzenegger (англ.)

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Developing the Muscle Groups 221

fact, if you feel you have no weak points you should not put in a

fifth day. Rest, let your body relax and grow. Work up gradually

and don't blow it. Sometimes you can do so much your mind gets

sick of it. Remember what I said earlier: Keep your mind hungry.

People have a tendency to overdo things at first and then sluff

off. You should keep up this four-day routine for three months if

you're going to be a competitive bodybuilder. If you're not plan-

ning to go into competition, stay with this program for six

months.

Chapter Five: Accelerated Training

(Six Days a Week)

In recent years bodybuilding has made incredible advances.

Bodybuilders are now bigger and better than ever. The average

contest winner today is not only bigger than the competitors of

the past but he has more muscularity. Modern training methods,

new innovations in equipment, and improved knowledge of nu-

trition (including the use of modern food supplements) have en-

abled bodybuilders to reach the kind of perfection it takes to be a

contest winner faster.

This evolution in bodybuilding is paralleled in other sports

too, thanks to a new favorable assessment of weight training.

Athletes today are stronger and faster than their predecessors.

Weight-trained athletes consistently break world records in all

sports. Many of the mythical "barriers"—such as the 70-foot shot

put, the 28-foot broad jump, the 18-foot pole vault, the 500-

pound standing press, the 650-pound bench press—have been

exceeded through knowledge, training and confidence.

Bodybuilders today try to develop their bodies to the fullest,

which means building up the muscles to their maximum possible

size while retaining shape and definition. No champion body-

builder is ever satisfied until he has reached his ultimate poten-

222

Accelerated Training (Six Days a week) 223

tial of muscle size and muscularity and then honed it down with

perfect cuts. These are the things that you should be concerned

with in Chapter Five.

MONDAY AND THURSDAY PROGRAM

Legs

Calves

Waist

Legs

No area in bodybuilding is more neglected than the legs.

When people ask you to show your muscles, they expect you to

take off your shirt and show the upper body. Of course, you want

to develop what people want to see. The drive to develop the

lower portion of the body isn't usually as great. Another reason

many bodybuilders steer away from extensive leg work is that

it's very difficult. The thighs are powerful and need great

amounts of weight, and the calves are stubborn and need a lot of

reps. If you're not willing to work, then you can forget about

getting championship legs.

If you want to enter physique competition, you'll never win

any big titles without having the balanced physique a good pair

of legs gives you. In the process of getting those legs, the work

will give you tremendous endurance and help add inches of

muscle to almost every area of the body. Not to mention that

your metabolism and the general functioning of your organs will

be enhanced by the work you do for your legs.

1. SQUATS—You will hear countless arguments against the

squat. Some people say it increases the size of the gluteus maxi-

mus to ridiculous proportions. Others say its only effect is to

weaken the knees and lower back. These arguments are all with-

out foundation. The squat is the best thigh-building exercise I

224 Arnold: The Education of a Bodybuilder

know. At the same time, it conditions the whole cardiovascular

system.

Choose a weight that makes you work for 10 repetitions. Do

five sets.

2. LEG EXTENSIONS—With leg extensions, the combination of

weight and strict form will work to stimulate all the muscles

around the knee and separate the lower thigh. It is most impor-

tant to make full repetitions, allowing the weight to drop to the

bottom and then to lift it until your legs are totally straight.

Do five sets of 10 repetitions.

3. LEG CURLS—By this time you will have been doing leg

curls for at least a year. Be sure you have not become negligent.

Many bodybuilders let their buttocks come up and assist in the

curl. This takes away from its effect on the leg biceps. Pull only

with your legs, drawing your heels all the way to your buttocks.

If you get tired in the final reps, have your training partner help

you make the full movement.

Do five sets of 12 repetitions.

4. LUNGES—The lunge is an exercise most bodybuilders dis-

regard, claiming it is archaic. However, for years I have included

it with my basic exercises. I know no other exercise that is so

effective in separating the entire thigh muscle.

In the beginning try a few practice lunges with a light barbell.

Rest the bar behind your neck. Step forward in a lunging motion,

allowing the forward foot to fall flat and the leg to bend almost 45

degrees, while the trailing leg remains straight, with the heel

raised. Then, pushing with the forward leg, lift your body back to

a standing position. Put power into each lunge. After a few repe-

titions you will feel the four heads of the quadriceps start to

burn.

Form is even more important in doing lunges than it is in most

exercises. To make sure you are moving ahead smoothly and

keeping the bar balanced, I suggest you do this in front of a

mirror.

Do five sets of 8 to 10 repetitions.

Calves

STANDING CALF RAISES

ON A

CALF MACHINE—If

you

have

been working seriously on your calves, you will now be doing

this exercise with considerably more weight than when you be-

gan. The results of your diligence should be starting to show.

You may now want to hit different areas of the calf. By pointing

your toes inward you can reach the outer head of the calf; by

pointing your toes outward the stress goes to the inside of the

calf.

Do five sets of 15 repetitions.

226 Arnold: The Education of a Bodybuilder

2. SITTING CALF RAISES ON A CALF MACHINE—When you sit

to perform calf raises a greater amount of work is done by the

lower part of the calf and the soleus muscle, which runs down

the outside of the shin and connects into the heel. By placing the

weight directly above your knees, you isolate the exercise specif-

ically to your calves.

Rest your toes on the wooden block. Work the muscle through

a full range of movement. When you reach the top, hold it and

flex the calves hard; then slowly let the calf stretch all the way

down to the bottom. Keep your torso perfectly still and do the

lifting with only your calves. We've talked about how stubborn

calves are. You have to bomb them in order to get growth. So

after you can no longer do full reps, do partial reps until the calf

literally refuses to move.

Do five sets of at least 15 repetitions.

Accelerated Training (Six Days a Week) 227

Waist

1. SIT-UPS—KNEES BENT—At this point you can easily do five

sets of 50 repetitions. Each time you finish a set, pull your upper

body into a knot, cramping your abs, and hold it for 20 to 30

seconds.

2. LEG RAISES—In doing this exercise, don't let your feet

touch the floor. This will keep the abs under continuous tension.

Do five sets of at least 50 repetitions.

3. TWISTS—While holding an empty bar on the back of your

shoulders, with your waist sucked in, exhale as you rapidly twist

as far as possible, first to the right, then to the left. This really

burns up any fat on the obliques.

Do five sets of 50 repetitions.

Wrist Curl

It should be automatic by now for you to go to the bench for

wrist curls at the end of each day. Remember this exercise not

only develops the forearm, it also increases gripping power and

wrist strength.

Do five sets of 12 repetitions. If you are not having to strain out

the last 3 reps you are not putting enough weight on the bar.

TUESDAY AND FRIDAY PROGRAM

Back

Chest

Shoulders

The Tuesday and Friday program is for the back, chest and

shoulders. I explained in a previous chapter why you ought to

228 Arnold: The Education of a Bodybuilder

follow this sequence. In my experience these three muscle

groups fit together. Naturally, later on you can split them up for

different reasons, but right now you should continue to work on

them together.

Back

1. CHIN-UPS—I have put chin-ups first because they are a

hard exercise and you should do them in the beginning, when

you're strongest.

Start with regular chin-ups, doing them as you have been. Do

some of the chin-ups into the back of the neck and others to the

chin. Always make sure you get a variation of this exercise. I like

to do a combination—one set to the front, one set to the back.

Your grip should be wide, much wider than your shoulders.

Use a chinning bar with the ends bent down slightly, which

gives you a different pull on your latissimus. It's a better, more

direct way of doing chin-ups than using a straight bar.

Do five sets of 10 to 12 repetitions. If you are light, have a lot

of pulling power, and feel 12 repetitions are easy, put some extra

weight around your waist. Tie a 10- or 20-pound plate to your

training belt with a string.

When you finish each set of chin-ups, do some stretching exer-

cises on the bar. Let's say you've done 10 repetitions and

couldn't do another one: try two or three half-movements, just to

pull the shoulder blades apart.

2. ROWING WITH

BAR—Rowing

with a bar gives you thickness

in the back. Stand on a bench, take a grip wider than your shoul-

ders, and let the bar down to your toes; remain in a bent-over

position and pull the bar all the way up to your waist. Your knees

don't have to be locked; they can be a little loose for more sup-

port and flexibility. Do full movements. The reason for the wider

grip is to make your elbows go as far back as possible. I've found

that the more the elbows move back the better it is for building

your center back, which is often neglected.

Do five sets of 10 reps, using as much weight as you can

handle.

T—W

3. T-BAR

ROWING—This

is a new exercise which will add dra-

matic thickness to the outside of your lats. One end of the bar is

connected to the floor, and on the other end is a short handle that

will allow you to take a close grip and pull the weight up to your

chest. You should stand on a block to prevent the weight from

hitting the floor and keeping you from getting the maximum

stretch. Because of your narrow grip and the way the machine is

constructed, the plates will touch your chest sooner than the bar

does in the wide-grip rowing, which prevents your elbows from

moving back as far and allows the muscles in the outside of your

back to develop.

Do five sets of 10 reps.

I've combined these three exercises for the back because chin-

ups work on width, bent-over rowing with the bar develops the

center and lower back, and T-bar rowing develops the outside of

the back and the lower lats.

Stretching and Flexing

After your back work is completed you need to do a lot of

stretching, a lot of flexing to avoid stiffness. Grasp a stationary

bar and pull, bowing your back until you feel all the muscles

widening and flattening. Vary your foot positions and your hand