Pull ups
To this day, Arnold's back is considered one of the best in bodybuilding history. His broad, fleshy lat muscles are the product of years of attention. Unlike many machine-oriented bodybuilders of his time, Arnold obtained his breadth from a well-known exercise. Nothing against heavy pull-ups, but Arnold preferred simple, body-weight pull-ups with a wide grip, which puts the stress on the biceps on the long, outer arch of the lat muscles.
Grasp the bar with your hands as far apart as you can, about twice your shoulder width. Pull yourself up and try to bring your chest to the pull-up bar, chin up and back slightly arched. Stop for a moment at the top, then slowly lower yourself down. Try to work without momentum and focus on the lat muscles pulling the elbows towards the waist. As with all mass exercises, do three to five sets of six to twelve repetitions.
If full sets of pull-ups are too difficult for you, try Arnold's method: commit to the repetitions - about 30 - and do as many sets as necessary. Do fewer sets each week until you get six to twelve reps per set. If you can do twelve sets with no problems, you can put on a weight belt or hold a dumbbell between your crossed legs.
SIT-UPS ON THE NEGATIVE BANK
As everyone knows, there is nothing better in appearance in a man or woman than a slim, tight mid-section.
To develop good abs, you have to train hard, watch your diet, and do enough cardio to melt away the fat and show the hard workout behind it. Most abs programs also include a crunch exercise. To make crunches a little more intense, Arnold recommends trying the exercise on a negative bench. Use a sit-up bench that is inclined between 35 and 45 degrees.
Fix your feet under the foot holder at the front and lie with your back flat on the bench. Cross your arms in front of your chest (if desired with an additional weight) or keep your arms close to your head at the sides. Now slowly straighten your upper body by tensing your abdominal muscles. In the uppermost range of motion, pause briefly before returning to the starting position. Make sure that the space between your back and the bench is at least two and a half to five inches for each repetition. And never use your hands to pull your head forward. Try it once !!!
SLOPE BENCH PRESS ON THE MULTIPRESS
In seiner Zeit als aktiver Bodybuilder war Arnold für die hervorragende Entwicklung seiner Brustmuskeln berühmt. Selbst heute besitzen nur wenige Bodybuilder diese große und insgesamt voll entwickelte Brustmuskulatur, die die österreichische Eiche vor 30 Jahren aufwies. Zum Teil war seine Genetik dafür verantwortlich, aber Arnold meint, dass es auch äußerst wichtig ist, wie man trainiert. Eine hervorragende Übung, mit der er seine obere Brustmuskulatur entwickelte, war das Schrägbankdrücken an der Multipresse. Die Multipresse bietet zwei Vorteile:
First the muscle group can be effectively trained separately (on a machine you don't have to worry about keeping the weight in balance).
Der zweite Aspekt is the security that the multi-press offers.
First place an incline bench directly under the bar of the multi press. Lie flat on the bench and grasp the dumbbell with a grip that is significantly more than shoulder-width apart. Lift the dumbbell off the shelf and slowly lower it until it is about two inches above your upper chest. If you let the dumbbell down even lower, you would say Arnold - no longer mainly straining the chest, but straining the shoulder joints too much. Try to explosively push the barbell back to the starting position and focus on getting the movement done by the pecs. If you include the incline bench press on the multi press in the program, you are guaranteed to develop larger chest muscles and get a more voluminous appearance.
BARBELLS PULL FOR THE TRAPEZONE
If you see photos from Arnold's peak times, you will immediately notice the spectacular back with its enormous trapezoid muscles. Fully developed trapezium muscles ensure balance between the shoulders and lat muscles and make the back appear strong and powerful. For these strong trapezius muscles, Arnold did, among other things, heavy shoulder lifts with the barbell. The barbell allows for higher weights than dumbbells and thus promotes growth potential. Stand up straight and hold the dumbbell with an upper hand grip. In tight control, lift your shoulders as if to bring them to your ears. Pause briefly at the top, let the trapezius muscles contract and slowly go back to the starting position.
Sounds easy? That's not it! You should know by now that all good things don't come by themselves. The weight needs to be heavy enough for the trapezius muscles to grow. Combine that with tremendous focus on strict execution and you are completely exhausted after four sets. But you will only get results if you put in the effort.
So grow it or leave it!
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