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

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Accelerated Training (Six Days a Week) 231

positions on the bar in order to reach every area of the back. Let

yourself relax completely.

Right from the beginning, while you are developing your mus-

cles, you should also be flexing them and working to gain control

over them. Do a double biceps pose to control your back and

check it in a mirror. Then try to flex each individual muscle in

the back. Work on this until you have complete control over your

muscles. The way to the top in competitive bodybuilding is not

merely to have muscles but to be able to control your muscles

and to show them. Remember that most of the points in a phy-

sique competition are achieved through posing.

Chest

1. BENCH PRESS—This is a growth-stimulating exercise I have

used since I first began training. When you are at the stage you

232 Arnold: The Education of a Bodybuilder

are now, it not only pumps the blood over the entire pectoral

area but also increases your muscle depth.

Use a medium-wide grip, about 24 inches. Lower the bar until

it touches your chest, approximately half an inch above the nip-

ples, then ram it back to the starting position without the aid of a

bounce—-just use pure pectoral power. Inhale deeply as you

lower the bar, and exhale as you push it up. Add weight each set.

For example, on the first set I start out with a warm-up set of 12

to 15 reps. On the second set I will add weight and do 10 reps;

on the third set, more weight and 8 reps; more weight and 6 reps

on the fourth set; more weight and 4 to 6 reps on the fifth set.

Use so much weight you can barely make the final repetitions.

Add 20 or 30 or 40 pounds each set. The reason for using increas-

ing amounts of weight is to prepare the muscle for a greater be-

ginning weight in your next workout. You want to build power,

speed and size.

I suggest doing bench presses with stands where you can catch

the barbell if it becomes necessary. Or have your training partner

stand behind you to help you with the last few repetitions.

2. BARBELL INCLINE

PRESS—The

inclined press with a bar-

bell builds the upper pectoral, concentrating on the area where

that muscle ties into the front deltoid. Although the bench press

reaches a little into the upper pectoral muscle, the inclined press

attacks it directly. It gives that "armor-plated" look to the upper

chest and helps fill in hollow spaces around the clavicle

(collarbone).

Do the inclined press on a 45-degree inclined bench, with a

stand to take the weight off the arms when they are in the locked

position. Watch the bar with your eyes. The bar should end up

two or three inches away from your chin—not on your chest.

Hold the bar slightly wider than your shoulders, using approxi-

mately the same grip as for the bench press. Lower it smoothly

down and press it up again, tensing the pectoral muscles at the

top. Inhale deeply as the weight is lowered, exhale as you push

it overhead.

Do five sets of 8 repetitions. Again start with a lighter weight

and work up. Obviously, because of the angle, you can't use as

much weight in an inclined press as in a bench press.

Barbell incline press

3. BENT-ARM FLYES—Never allow the position of the dumb-

bells to change while you are doing this exercise. Many people

turn the dumbbells. That's wrong. Keep them parallel at all

times. Don't lift them in a pressing movement or twist your

wrists. This is a total waste of time because it affects the shoul-

der instead of the pecs.

I consider myself a master of flying motions. I rarely see any-

Bent-arm flyes

body using the correct form. But people I've taught to do it the

right way have developed incredibly huge pecs. One of them is

Franco. I taught him the flying motion in Munich in 1966. Since

then he's been using 95 or 100 pounds in the strict style and he's

built incredible pectoral muscles.

Do five sets of 10 to 12 repetitions.

You won't need to stretch after doing this exercise. The force

of the weight going down pulls so much at the pectoral muscles

in the rib cage that it is already a perfect combination of flexing

and stretching.

4. PULL-OVER WITH

DUMBBELL—This

is the best possible

movement for expanding the thorax and enlarging the rib cage. It

also stretches the pectoral muscle and the latissimus, aids in de-

veloping the serratus muscles, pulls hard at your bone structure,

and helps tone up the abdominals. It's a fantastic exercise which

can help increase your chest measurement considerably. I have

found the pullovers more effective if you lie across a flat bench

rather than positioning yourself lengthwise on it. I also get a far

better stretch using a dumbbell than I do with a barbell.

Lie across an exercise bench as I am doing in the photograph.

Flatten your hands against the inside plates at one end of the

dumbbell and hold it at arm's length over your chest. Only the

upper back ought to be in contact with the bench. Keep your

hips low throughout the exercise. Lower the dumbbell, while

inhaling deeply, until it is in line with your head, then exhale as

you return the weight to starting position. Inhale as deeply as

Pull-over with dumbbell

possible—force all the air you can into your lungs—and keep

your chest expanded—even after you exhale. In other, words,

keep the chest held high throughout the entire movement of this

exercise.

Choose a weight that will permit you to do five sets of 15

repetitions.

Shoulders

I grouped the muscles for the Tuesday and Friday program in

an unusual way, taking the back first. But this is logical. The

236 Arnold: The Education of a Bodybuilder

back is a big muscle area with a lot of square inches to develop,

and it should get the most attention in the beginning, when you

have the most energy. Second was the chest, which is a smaller

muscle group. Third are the deltoids, even smaller than the

chest. The reason I put the deltoids last is not that they're unim-

portant. They're beautiful and complex muscles. But they are

much easier to pump and develop than either the back or the

chest.

1. PRESS BEHIND NECK—This exercise is an old standby. It

also happens to be one of my favorites for deltoid work. Placing a

barbell behind my neck, I take a medium-wide grip and then

press the weight overhead. The ideal way is to do it on a bench

which has a board to support the back, and then to do full move-

ments, letting the weight all the way down and pressing it all the

way back up again. Keep the bar straight. Presses behind the

neck should be done in front of a mirror so you can correct your-

self. Press the bar evenly.

Do five sets of 10 to 12 reps.

2. LATERAL RAISES—Lateral raises work on the side deltoid

muscle. I described this exercise before. But then you were

doing the rear deltoids. Now you should concentrate on the side

deltoid. You only need to turn the dumbbell slightly—just

enough to keep it straight. Do this exercise in a slightly bent-

over position so that there is no chance to cheat. With a dumb-

bell in each hand, raise the weights to shoulder height and then

lower them slowly. The weight must start from a dead stop, so

that there is little or no swing.

Do five sets of 8 repetitions.

LATERAL RAISES

BENT-OVER

POSITION—The

bent-over

lateral raises are strictly for the rear deltoids. In an advanced

program you need to work toward developing every area of each

muscle. The rear deltoid is usually neglected, but it can be

reached when you are in a bent-over position.

Hold your upper body parallel to the floor with the weights

together in front of your legs and lift the weights toward the

outside. Your palms should be facing your body. Raise the dumb-

bells smoothly and evenly and as high as you can to really feel

the effect in your rear deltoids.

As with presses behind the neck and lateral raises, choose a

weight you can handle in perfect form and do five sets of 8

repetitions.

Wrist Curls

Concentrate on your forearms. Watch them. Try to remember

how they were in the beginning. The progress you see should

give you the incentive to add a couple of reps on your final set

and really pump the blood in there.

Do five sets of 10 to 15 repetitions.

The Tuesday and Friday routine is a tough one. You have

Accelerated Training (Six Days a week) 239

three major muscle groups to work on, and that's the reason I'm

not suggesting any waist or calf training. Those two days of the

week you can just let the waist and calves rest.

WEDNESDAY AND SATURDAY PROGRAM

Arms

Triceps

Biceps

On Wednesday and Saturday you will work on triceps, biceps,

calves, waist and forearms.

In my own workouts for the upper arm, I always train the tri-

ceps first because the muscle has three heads and naturally re-

quires the most work.

Triceps

1. TRICEPS PULL-DOWN ON

MACHINE—The

first triceps exer-

cise is the triceps pull-down on the machine you usually use to

240 Arnold: The Education of o Bodybuilder

do lat work. This exercise acts directly on the entire triceps, and

it has numerous variations. Simply by changing the spacing of

the hands or the angle of the body you can have a completely

different exercise.

Use a bar that is bent down slightly on each side. Grip the bar

with about five inches between your hands. Start with the bar

right below your pectoral muscles. Then push it down until it

touches your thighs. Nothing should move in this exercise except

your forearms. Your pecs, your upper body, your legs and your

upper arms should remain absolutely still. Force the bar all the

way down with your forearms until you feel your triceps flex.

You should flex the triceps on each repetition, and then let them

stretch as the weight brings them up. The pulldown is an iso-

lated exercise that builds the higher triceps near the rear deltoid

area if you do it properly.

First try a warm-up set of 20 repetitions with very light weight.

Then put on a heavier weight you can handle for three sets of 10

repetitions. Then add more weight and do two sets of 8

repetitions.

2. TRICEPS EXTENSION WITH DUMBBELL BEHIND NECK—

The triceps extension with dumbbell behind the neck develops

the entire tricep from the elbows to the shoulders. Take a light

dumbbell, something you can handle for 10 repetitions, five sets,

and lift the weight straight over your head, holding your upper

arm against the side of your head, then let the weight slowly

down behind your neck and press it up again. Only your forearm

should move. The upper arm ought to remain against the side of

your head and not move at all. A lot of guys turn this into a

pressing movement. This is wrong. Watch yourself in a mirror.

Every time your arm leaves your head you are making a mistake.

Do five sets of 12 repetitions.

3. TRICEPS EXERCISE WITH DUMBBELLS—LYING DOWN—

The third exercise for this muscle is almost like the barbell ex-

tension. You lie on a bench with two dumbbells held above your

face, and let them down slowly as though you were hiding your

face behind the dumbbells. Allow nothing to move except your

forearms. Be extremely careful not to let the dumbbells down too