Schwarzenegger Arnold

1966
1966 Mr Europe (1), Winner
1966 Mr Universe – NABBA, Tall, 2nd

1967
1967 Mr Universe – NABBA, Tall, 1st
1967 Mr Universe – NABBA, Overall Winner

1968
1968 Universe – IFBB, 2nd
1968 Universe – Pro – NABBA, Tall, 1st
1968 Universe – Pro – NABBA, Overall Winner

1969
1969 Mr Europe – IFBB, Tall, 1st
1969 Mr Europe – IFBB, Overall Winner
1969 Mr International – IFBB, Tall, 1st
1969 Mr International – IFBB, Overall Winner
1969 Olympia – IFBB, 2nd
1969 Universe – IFBB, Overall Winner
1969 Universe – IFBB, Tall, 1st
1969 Universe – Pro – NABBA, Tall, 1st
1969 Universe – Pro – NABBA, Overall Winner

1970
1970 Olympia – IFBB, Winner
1970 Universe – Pro – NABBA, Tall, 1st
1970 Universe – Pro – NABBA, Overall Winner
1970 Mr World - AAU, Pro Tall, 1st
1970 Mr World – AAU, Professional Overall Winner

1971
1971 Olympia – IFBB, Winner

1972
1972 Olympia – IFBB, Winner

1973
1973 Olympia – IFBB, Winner

1974
1974 Olympia – IFBB, HeavyWeight, 1st
1974 Olympia – IFBB, Overall Winner

1975
1975 Olympia – IFBB, HeavyWeight, 1st
1975 Olympia – IFBB, Overall Winner

1980
1980 Olympia – IFBB, Winner

BEINE

For Arnold The first exercise for the legs was the squat. He was also strong, doing about eight repetitions at 180 pounds.
He began in Austria with a ritual that is worth repeating here: 'I went into the woods with my friends and did squats for three hours in a row - more than 50 sets - just to force the muscles to react.
In the kind of atmosphere there is no room for anything other than 100% exertion.
Comprehensive and crazy. "

- “Building my legs was tough for me because I have long legs and long leg muscles. The long legged bodybuilder needs to include a wider variety of exercises in their lower body program. That means adding in other exercises until you find the ones that your legs are most responsive to. And you have to keep changing your program so that your muscles are constantly surprised at the demands you impose on them ”(training principle of muscle confusion).

• “When I was doing squats, I discovered, that the first third of the movement when getting up from a full-bodied squat was mostly working on my buttocks. Beyond that point, beyond the top two-thirds of the movement, I could feel the work being done by all of my quadriceps area. "

• Arnold recommends that bodybuilders try a variety of foot positions and poses when performing the squat movements. “With my position wide and my toes pointing outwards, I can feel the squat on the inside of my thighs. The position of the feet determines which part of the thigh is strongest: everyone - beginner, moderately advanced, and more advanced - should experiment with numerous foot positions in order to timing which is optimal (instinctive training principle).

• Occasionally Arnold used the vertical squat machine. One of
The main advantage was that he could place his feet further forward than with the traditional squat. He could also use less weight and really focus on the feeling without worrying about that
To take care of balance. Another advantage: “I can do tension squats, lower my body three quarters and only lift it up two quarters again. The movement gives my thighs an incredible burner (training principle of partial repetitions).

• Don't straighten your legs: "This gives your muscles a chance to rest and you don't want that."

• “I start my program with leg extensions. When I move on to the squats, the legs feel numb, but after the first few sets the feeling goes away. The hesitant transition makes the squat doubly effective in terms of definition.

Strong, well-formed trapezius muscles connect the neck. Shoulders and back form a symmetrical, massive muscle show that perfectly crowns the upper part of the torso. The colossal appearance of the trapezius cannot be read in pounds and centimeters, but it can be read from the envious amazement of the training buddies.

In my early days in bodybuilding, I hardly trained my trapezius muscles. It wasn't until I competed against Sergio Oliva and saw his gigantic trapezius muscles that I realized how much more massive mine could and had to be in order for my upper body to have a perfectly balanced mass
Strong trapeziuses give the upper body a monstrous, bulky look; weak deltoids make the shoulders look grotesquely crooked and ruin the look.
Good proportions between the deltoids and trapezius muscles are essential for a strong look.

THREE-MOVEMENT TRAPEZIUS PROGRAM
Before I work my trapezius, I first train the deltoid muscles. This warms up the shoulder girdle and vigorously perfuses the entire region for a maximum pumping effect.
Because I have to take intensive care of my deltoid muscles to bring them to the level of my arms and chest, I do the following program twice a week, but only in the last 60 days before a competition.

- Barbell shoulder raises.
Brings size and mass to the entire shoulder girdle. I use a wide grip and try to pull the deltoids as high as possible with each movement. After a set of 275 pounds and eight reps, I rest for 30 seconds or less.

Row upright. A great exercise for massive deltoid and trapezoid muscle mass gain. I grip the barbell with about 10 inches between my hands and weigh about 175 pounds. I pull the dumbbell up to my neck and then slowly bring it back to the starting position. After eight repetitions, I do about 30 seconds.
- Shoulder raises with dumbbells.
A great exercise for concentrated trapezius training. I hold a 120-pound dumbbell in each hand and try to pull the deltoid muscles up to my ears. At the highest point, I push it back as far as possible to fully contract the trapezius and upper back muscles. Then I give myself a full minute break.

In total, I do four sets of three cycles.
After the trapezius program is over, I usually take off my T-shirt and enjoy the powerful, massive sight of the deltoid and trapezius muscles. Now I pose for three to five minutes, tense the trapeziuses in front of a mirror from different angles. This gives them a better definition and sharper contours.
With the three-part program I train harder and faster and achieve exactly the pumping effect that stimulates my muscles to optimal growth.

TRAPEZIUS TRAINING TIPS

1) Always train the deltoids first to increase the blood supply to the active muscle region.
2) Exercise severely underdeveloped trapezius three times a week.
3) Perform exercises at a moderately slow speed, feeling tension from beginning to end of the movement, and fully contracting the trapezius muscles with each repetition.
4) Never rush through the exercises. The rule of three allows you to run through the program quickly, but every single repetition should be done properly.
5) The last one or two reps of the last set allow a bit of falsification so that you can get the weight up again without losing it.
6) Beginners usually train their trapezius muscles sufficiently by performing deadlifts and pulling their shoulders up as much as possible after each rep.
7) Advanced students can supplement two of the exercises in my three-set program with three or four sets of eight to 10 reps each.
8) Only train the trapezius specifically until it is in proportion to the deltoid muscles.
9) Do all exercises correctly.
10) If you have not done any special trapezius training before, you start with only two sets of three in the first two weeks, increase to three sets after six training units and to four sets of three after another six units.

A look at some of Arnold's early photos reveals that his chest was really impressive - even by today's standards. He admits that it was one of his strengths, but his chest development wasn't that easy. "I seemed to train the chest hard and correctly from the start ... My chest grew because I paid most of the attention to it, putting it first in my training." Because of this immense breast development, Arnold was later forced to redouble his efforts to build his other body parts in terms of a symmetrical body.

“At the beginning I focused on building my bench press performance in order to compete as a powerlifter. My best was the bench press at 226 kg, but I also did eight reps at 183 kg, 25 at 143 kg, 60 at 102 kg. I really believe that the size of the weights you lift increases with the size of your muscles ”(progressive overload training principle).

“It was obvious that every area of ​​the breast had to be machined for full development. I had to train the upper, middle, lower, outer, and inner chest. Since I was aiming for strength and muscle mass, I knew the program had to be basic and very tough. ‘

- “Not everyone reacts to the bench press: some bodybuilders, like Ken Waller, train almost exclusively with flying and cross-pulling cables. You have to decide for yourself which exercises are best for your body. "

- “I used to do incline bench presses with dumbbells a lot to get better upper chest stretch.

- "In addition to the numerous exercises that target each area of ​​the chest, I used different grip widths to strain the inner and outer chest fibers"
- Arnold alternated heavy, medium and light training days for the chest in order to avoid overexertion of his body and the risk of injury.

“The most common mistake in chest training is lack of concentration. Tighten your pecs as you move, but especially at the topmost point. A common mistake is not stretching your chest adequately. "" A typical workout consisted of bench presses, incline bench presses, flies, dips and pullovers with five sets of 6-10 repetitions each. "

Arnold Schwarzenegger zu „Collateral Damage“

Arnold Schwarzenegger (55) is bigger than life. Films like "Conan the Barbarian", "Terminator 1 + II". “Last Action Hero” and most recently “The 6th Day” remove any doubt.
But in Andrew Davis' revenge drama "Collateral Damage" Schwarzenegger suddenly becomes human.
He slips a firefighter's uniform over his muscles and ventures into the Colombian jungle to retaliate for the senseless death of his family in a terrorist attack.

Question: The word “collateral damage” was the bad word of the year 2000. Did you also find it bad?
Arnold: What ever interested me about the topic of "collateral damage" was that very little was talked about it at all. It was first heard in connection with Yugoslavia and now for the second time almost every day since September 11, 2001. But it is very important to talk about the subject because there are so many people who are innocent victims: The Afghans who died in the bombing, the 4,000 people in the World Trade Center or the family of the fireman in "Collateral Damage" that I play.

Question: In "Collateral Damage" you take matters into your own hands and avenge the death of your family. Is that a solution?
Arnold: In the film, of course. In real life I would never recommend that you take the law into your own hands and try to find bin Laden. Cinema is an escape from reality, you switch off and watch a positive ending. In reality, however, there will never be an end to terrorism and attacks. But you can reduce terror by looking at the causes and studying them. We all live with the daily fear of terror, so in the film you want to escape from it and indulge in escapism.

Question: Schwarzenegger, the superhuman fighting machine, becomes a mortal firefighter for the first time. Have you been on duty with the real fire brigade?
ARNOLD: I went to training with firefighters and firefighters. You have to mention that there are strong women there. I practiced with them how to put on uniforms, how to walk up the ladder, and how to navigate smoke and fire. You can get scared.

Question: Arnold Schwarzenegger is scared?
ARNOLD: Sure! But the interesting thing was that the producers of “Collateral Damage” didn't want to believe it at first and didn't see me as a firefighter. That was too unhero for them. They wanted me as a heavily armed CIA agent. I had to tell them that it would be better to turn this character into someone who has never destroyed a life, but on the contrary, is there to save life. And only in the finale is he ready to take life out of revenge.
I found that a strong character development. After September 11th, the producers saw it that way too.

Q: In fact, they don't use firearms throughout the film.
Is there a new Schwarzenegger now?
ARNOLD: The idea actually came from my wife, who first got hold of the script. She persuaded me to make this film because she found the topic of collateral damage exciting and because as a woman she thought it was good that I experience an emotional rollercoaster ride in this role. She said this film has substance because it questions throat taking and keeps asking whether it isn't
just triggers further vengeance.

Question: You also kill this is a novelty - a woman in this film.
ARNOLD: I don't even know if I've ever killed a woman in one of my films. If not, well then it's the first time and in “Collateral Damage” it's justified.
The enemy this time is the Colombian guerrilla, which is very negative. As well ... as. There are a lot of different groups for which we had a Colombia expert on set. In addition, director Andrew Davis is a reality freak who has carefully checked everything beforehand, how it is with which groups. There is the paramilitary as an opponent of the guerrillas. We watched some documentaries about the military, left- and right-wing paramilitaries, death squads, drug barons, the CIA and the FBI. Actually, you don't even know where you are safe. We wanted to show all of that. And also that the Americans are responsible for some collateral damage.
Nonetheless, "Collateral Damage" is an action film.

Question: Do you do the stunts yourself?
ARNOLD: Everything the insurance company lets me do. The funny thing about insurance is yes. That they believe once you leave the set makes life more dangerous. I recently had a motorcycle accident while filming that broke six ribs and punctured my lungs. They immediately presented me with a contract stating that I was not allowed to take part in ski races or ride a motorcycle, otherwise they would not insure “Terminator III”. In “Terminator III” I have to ride a motorcycle, which is OK because then it's on set. I was hit three times at the scene, once even in the camera truck. But that's for sure.

Question: After “Termninator III”, what will your future life look like? You once planned to go into politics.
ARNOLD: I still have a few contracts to fulfill, after “Terminator III” also “True Lies II”. At the moment, privately, I am mainly concerned with the “after-school program”, which involves collecting children in a day-care center after school so that they do not have to linger on the street unsupervised. I'm currently working on an initiative, a kind of referendum, for these institutions. Politicians, including the Republicans, whom I am close to, do very little for children, precisely because they cannot vote yet. I want to sponsor this initiative now.

Question: So, would you rather be close to the grassroots than politicians in Washington?
ARNOLD: You can achieve a lot without being a governor, senator or any politician. Maybe I'll become a politician one day because I'm interested, but that's still a long way off.

Question: What exactly are you interested in?
ARNOLD: It's exciting. Like everything I've done so far. It's like a three-step plan: bodybuilding, film and a third step where you have to start all over again. You have to work your way up, learn new things, and that's what's interesting for me.

Question: Always new challenges?
ARNOLD: Exactly, looking for challenges and dangers.

COPYRIGHT: With the kind permission of Edda Bauer

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