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

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The Superset Program (Six-Day Schedule) 251

flyes provide a stretching in the pectorals necessary to counteract

the constant flexing they get from the bench press. T-Bar Rowing

works the inner portion of the back which is close to the spine. I

attribute much of my upper back detailing to T-Bar rowing. I

can't think of a much more satisfying feeling than to have the

pecs and the back pumped at the same time. This superset, done

without pause, will give you that double pump.

Do five sets of 10 to 12 repetitions of each exercise.

4. PULL-OVERS—A pull-over is already a combination of

movements. There is no other exercise that works as directly on

the rib cage, the intercostals, and the serratus muscles. It gives

you additional lung capacity and increases the height of your

chest carriage. If you do it with your arms fairly straight you will

feel not only a stretching in the pectorals but also a pump in the

latissimus.

Do five sets of 15 repetitions with very little rest between sets.

PRESS

BEHIND NECK AND LATERAL

RAISES—It

may appear

strange to be putting together two deltoid exercises, but there is

a good reason. The press behind the neck develops the front

deltoid and the lateral raises develop the side deltoid. You are

training one muscle, but it is divided into three parts and these

exercises isolate two of those parts.

Do five sets of 12 to 15 repetitions of each exercise.

6. BENT-OVER LATERAL RAISES AND

WRIST

CURLS—The rea-

son I combine these two movements is that the bent-over lateral

raise is an exercise that takes a lot of concentration to maintain

the proper style, while the wrist curl is a relatively easy move-

ment that you can do to fill the time gap between sets. Doing

lateral raises in a bent-over position often calls for lighter

weights; as a result, many bodybuilders tend to become sloppy

in their movements. Concentrate on form. Keep your thumbs

pointing down and lift the dumbbells slightly to the front. Pro-

ceed to the wrist curl without a rest.

Do five sets of 15 repetitions of each exercise.

7. CALF RAISES AND SIT-UPS—Finish the day with a vigorous

workout for your calves and waist. Do a total of five sets of 15

252 Arnold: The Education of a Bodybuilder

repetitions on the standing calf raise machine. After each of

these sets, go immediately to the slant board and do 50 bent-leg

sit-ups.

WEDNESDAY AND SATURDAY PROGRAM

Arms

The Wednesday and Saturday routine concentrates on one

area, the arms. I have divided the arm into three parts—the bi-

ceps, the triceps and the forearms.

1. TRICEPS PULL-DOWN ON MACHINE AND DUMBBELL CURL

ON INCLINE BENCH—The triceps pull-down works on the upper

part of the triceps. The dumbbell curl on the incline bench

builds thickness in the biceps.

Begin with triceps pull-downs on the lat machine, using a light

weight. As soon as you finish that set, pack up two dumbbells, sit

on an incline bench, and do dumbbell curls for the biceps. When

the superset is completed you can rest briefly. Remember, with

arm work you must do full movements and get all the stretch you

can.

Do five sets of 10 to 12 repetitions for each exercise.

2. TRICEPS EXTENSION WITH DUMBBELL BEHIND NECK AND

PREACHER BENCH CURL—The triceps extension with the dumb-

bell behind your neck gets to the whole triceps, from the elbow

up. The Preacher bench curl stretches the biceps and gives them

more length and flexibility.

Work on your triceps first because that's the biggest and most

important muscle in the arm. Do not let your upper arm move

away from the side of your head. The Preacher bench curl

should be done at a 75-degree slant. Doing it this way gives you

more pressure in the lower biceps when the weight is down. Do

not rest between sets. After you've completed a superset you can

The Superset Program (Six-Day Schedule) 253

take 45 seconds. By then you should be feeling a good pump in

both triceps and biceps.

Do five sets of 15 repetitions of each exercise.

3. TRICEPS PRESS LYING DOWN WITH BAR AND CONCENTRA-

TION CURL—The triceps press lying down with the bar wanns

up the entire triceps, but it is more for the lower part of the

muscle in the elbow area and the outside triceps. The concentra-

tion curl in the bent-over position brings peak and finish to the

bicep.

Do five sets of 15 repetitions of each exercise.

4. REVERSE CURL AND WRIST CURL—The reverse curl and

wrist curl are forearm exercises. The reverse curl cuts and de-

fines the outside and the top of the forearm, and the wrist curl

builds the inside of the forearm.

The reverse curl is a new exercise. It is similar to the barbell

curl except you do it with a reverse grip: refer to the photograph.

Start your superset with it. Then move to the bench and do wrist

curls. Burn in the last 2 or 3 reps. Take only a brief rest between

supersets and stand with your hands hanging open.

Do five sets of 15 repetitions of each exercise.

Reverse curl

254 Arnold: The Education of a Bodybuilder

Calves and Waist

On Wednesday and Saturday you should accelerate your calf

and waist training. I would combine standing calf raises with

bent-leg sit-ups for one superset, and alternate that with a super-

set of sitting calf raises and bent leg raises. Remember, to really

explode the calves it takes a lot of weight. Don't skimp. Chal-

lenge yourself.

Do five sets of 15 reps of each of the four exercises.

Some Words of Advice

Do not decrease weight in any exercise. In the beginning you

might feel tired as you move from bench press to chin-ups, and

maybe you can only do 6 or 7 chin-ups. But that's no reason to

change the weight on the bench press. Keep the weights up and

try to increase your number of repetitions in the chin-ups. Push

yourself. Supersetting is a tough program, but in a month or so

you will adjust to it.

It's important for you to go instantly to the second exercise

after you've finished the first one. Then at the conclusion of each

superset you can rest 45 seconds to a minute. No longer. Other-

wise you won't get the full benefit from supersetting. Not resting

between sets also saves time, and this has a positive effect on

your mind. Allow yourself an hour and 15 minutes for each work-

out. That is a total of 50 sets in 75 minutes. When you've done

that much, you know you're getting stronger. If you can't finish

your workout within this time you should punish yourself by

leaving the gym. I did that in the beginning. I saw that I could

handle 50 sets in an hour and 15 minutes. The next week there

was a day when the hour and 15 minutes had passed and I still

had 10 sets left. So I split. The whole next day I was so pissed off

I'd missed doing my wrist curls and my waist that my body felt

punished. From then on I got the entire program completed on

time.

The Superset Program (Six-Day Schedule) 255

Importance of Positive Mental Attitude

You must approach all of your training with a positive mental

attitude and the firm conviction that you will succeed. This is

especially true of the superset program. Visualize the body you

want and then train relentlessly until you get it. Be explicit. See

yourself with that body, cut up and toned to an ideal state. Tell

yourself it's possible. Then work to make it happen.

Mentally, supersetting puts an additional strain on you. Sud-

denly you have to focus your mind on two muscles—visualize

two muscles—visualizing, for instance, how you want to pump

the back and pump the pectoral muscles at the same time. You

have to set your goals differently than before. The way you think

and feel about your body and the way you put your mind into

your muscles is entirely different now. You have to split up your

attention. Sooner or later you will get used to it; you'll see the

logic in making a single unit of two muscles. Gradually you will

be able to go a step further and think of your whole body as a

single unit over which you have complete control.

Afterword

I have set down in this book a program I know from my own

experience will provide you with everything you need to de-

velop your body to its fullest potential. The process of body-

building does not, in my estimation, stop with the body. Seeing

tremendous growth and change in yourself can open new worlds

for you. Plato wrote that man should strive for a balance between

the mind and the body. There should be a harmony between the

two. Without a well-conditioned body, Plato felt, the mind would

certainly suffer. Having worked as a bodybuilder for most of my

life, I believe I have been able to create that balance within

myself. I know that building the body does make the mind reach

out. Strength and confidence, plus a firsthand knowledge of the

rewards of hard work and persistence, can help you attain a new

and better life.

Yours in good health,

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