Arnold Back Workout: How to Make Your Back Huge!
By bulksupplementsdirect
Table of Contents
You have arrived here because you want to know how to grow a huge muscular back with slabs of muscle to your lats, right? Do you want to be able to emulate the back muscles of Arnold and look like you have a set of wings when you flex your lats?
Good! Because that’s what we will be sharing with you right here!
Your back is one of the largest muscle groups in your upper body, so if you want to add serious mass, you must include the right back exercises in your routine.
It’s no secret that Arnold Schwarzenegger had one of the most impressive physiques in history. Even to this day, fans continue to be blown away by his excellent back development.
Luckily, you don’t need to be a world-famous bodybuilder to achieve an equally impressive back. With the proper Arnold back workout routine, you can build a big and muscular back yourself!
Keep reading for all the details.
Who is Arnold Schwarzenegger?
Arnold Schwarzenegger is a world-famous actor and bodybuilder who has appeared in many action movies. He was born in 1947 in Austria and became interested in bodybuilding at a young age.
Schwarzenegger won his first Mr Universe title in 1967 and soon moved to the United States to pursue his dream of becoming a professional bodybuilder. Arnold was known for his Back and Bicep muscles and would leave his competition blown away on stage due to the sheer muscularity, size and definition that he brought.
During his career, Schwarzenegger won several prestigious titles, including Mr Olympia, seven times. In 1977, he made his film debut in the movie “Pumping Iron,” which helped to launch his acting career.
Throughout the 1980s and 1990s, Schwarzenegger starred in many successful action movies, such as “The Terminator,” “Predator,” and “True Lies.” In 2003, he was elected governor of California and served in that role for two terms.
Today, Schwarzenegger is still involved in acting, politics, and business. He is also an outspoken advocate for environmental causes and fitness.
Recommended Read: >>> Your Ultimate Back Training Guide <<<
Why Train Your Back Muscles?
The muscles in your back play a vital role in your overall physique. Not only do they give you a broad and muscular appearance, but they also help to improve your posture and prevent injuries.
A strong back can also help to increase your strength in other exercises, such as the bench press and shoulder press. Therefore, to build an impressive physique, you must ensure that your back muscles are well-developed.
The best way to do this is by following a dedicated back workout routine that includes various exercises which allow you to vary the weight, reps and intensity.
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What Are the Best Back Exercises?
There are many different exercises that you can do to work your back muscles. However, some exercises are better than others regarding building mass and strength.
If you want that Arnold Schwarzenegger-esque back, you need to focus on compound exercises that target multiple muscle groups simultaneously with heavy weights. Arnold believed that this was one of the fundamental principles of his adding so much muscle onto his back.
Also, an important note, your back muscles are composed of both upper and lower sections. You need to make sure that you are training both equally to achieve balanced development.
Genetics And Your Back
Of course, no matter how hard you train, you will never have a back like Arnold Schwarzenegger unless you have the right genetics.
Some people are predisposed to having wider backs with more muscle mass. However, this doesn’t mean that you can’t achieve an impressive back yourself.
With the proper workout routine and diet, you can still build a big and muscular back, even if you don’t have the best genetics.
Recommended Read: >>> 15 Compound Back Exercises For A Big Back <<<
Arnold's Back Workout Routine
Now that you know the importance of training your back muscles, it’s time to learn about Arnold Schwarzenegger’s back workout routine.
This routine is designed to help you build mass and strength in your back muscles. It includes various exercises that target both the upper and lower back.
Here is Arnold’s back workout routine:
1. Pull-ups
Description of the exercise:
Pull-ups are an incredibly versatile compound exercise that engages various muscle groups. As a pillar of calisthenics, this bodyweight exercise involves pulling oneself up to a bar until the chin is above the bar level. The move is all about power, precision, and the spirit of challenge.
Muscles Worked:
The primary muscle groups targeted by pull-ups are the latissimus dorsi (lats), brachialis, brachioradialis, and biceps brachii. In addition, several secondary muscles are also engaged such as the infraspinatus, teres major, rhomboids, levator scapulae, and trapezius.
How To Perform The Exercise:
- Stand under the pull-up bar, extend your arms, and grasp the bar with a wide, overhand grip.
- With your legs slightly crossed for stability, pull your body upwards until your chin is above the bar.
- Hold the position briefly before lowering yourself back to the starting position with control.
- Ensure your body is in a straight line throughout the movement.
Recommended Sets and Reps:
For beginners, start with 1 to 2 sets of 5 reps each, gradually increasing as strength improves. For intermediates, 3 to 4 sets of 10 reps each is a good target.
Tips To Help:
Keep your core engaged throughout the pull-up to help with stability and control.
- Try not to kick or sway your legs for momentum, as this reduces the effectiveness of the exercise.
- Focus on pulling your elbows down and back, rather than just pulling with your arms.
Benefits Of This Exercise:
Pull-ups provide comprehensive upper body strength training, improving both your arm and back strength. They are perfect for muscle gain in the lats and biceps, enhance grip strength, and promote better shoulder health.
Drawbacks Of This Exercise:
Pull-ups are an advanced exercise and may be challenging for beginners or individuals with less upper body strength. Also, improper form or overdoing pull-ups can lead to shoulder or elbow strain. It’s recommended to start with assisted pull-ups or lat pulldowns as a beginner.
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2. Bent-over rows
Description of the exercise:
Bent Over Rows, often simply known as Rows, are a powerhouse of a compound exercise. They are a tried-and-true classic for any back workout. Performed with a barbell or dumbbells, this exercise requires you to bend over and use your back, shoulders, and arms to pull weight towards your abdomen.
Muscles Worked:
Bent Over Rows primarily target the latissimus dorsi, rhomboids, middle and lower trapezius, and the erector spinae muscles. Secondary muscles engaged include the biceps, brachialis, brachioradialis, and the posterior deltoids.
How To Perform The Exercise:
- Stand with feet shoulder-width apart and knees slightly bent.
- Holding a barbell or dumbbells with an overhand grip, bend at your hips and lower your torso until it’s nearly parallel to the floor.
- Keep your back naturally arched and pull the weight up to your upper abs.
- Pause, then lower the weight back down to the starting position.
Recommended Sets and Reps:
For beginners, start with 3 sets of 8-10 repetitions. Intermediate and advanced lifters can aim for 4-5 sets of 10-12 reps with heavier weights.
Tips To Help:
- Make sure to keep your back straight throughout the movement to avoid injury.
- Don’t rush through your reps. Ensure to have a controlled movement, both while lifting and lowering the weight.
- Engage your core and squeeze your shoulder blades together at the top of the movement.
Benefits Of This Exercise:
Bent Over Rows are fantastic for strengthening and toning the muscles in your back, shoulders, and arms. They also promote better posture by strengthening the muscles that support the spine. Further, they improve functional strength, aiding in everyday movements like lifting or pulling things.
Drawbacks Of This Exercise:
The biggest challenge with Bent Over Rows is maintaining proper form, especially as the weight increases. Poor form, such as rounding the back, can lead to lower back injuries. It’s recommended to master the form with lighter weights before gradually increasing the load.
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3. Lat pull-downs
Description of the exercise:
Lat Pulldowns are your prime ally for sculpting those coveted V-shaped lats. A hallmark of any upper body regime, this exercise allows you to work those often hard-to-reach muscles in your back.
Muscles Worked:
Lat Pulldowns primarily target the latissimus dorsi (the broadest muscle in your back). They also engage your biceps, rhomboids, and muscles in the mid-back and lower traps. Essentially, they are an entire upper body workout wrapped into one exercise.
How To Perform The Exercise:
- Set up at a pulldown machine with a wide bar attached to the top pulley.
- Sit down and adjust the knee pad to fit snugly against your legs.
- Grasp the bar with a wide grip (hands wider than shoulder-width), palms facing forward.
- Pull the bar down in a smooth motion until it reaches your upper chest. Squeeze your shoulder blades together and hold for a moment.
- Slowly let the bar rise back to its starting position, maintaining control throughout.
Recommended Sets and Reps:
Start with 3 sets of 10-12 reps. As you progress, increase the weight but maintain form and control.
Tips To Help:
- Avoid using your body’s momentum to pull the bar. This is about control and activation of the back muscles, not simply moving weight.
- Don’t lean back too far. This can shift the focus off your lats and put strain on your lower back.
- Make sure to fully extend your arms at the top of the movement, but don’t let your shoulders rise up.
Benefits Of This Exercise:
Lat Pulldowns are perfect for building a strong upper body and wide lats. They improve overall back strength, promote good posture, and aid in daily tasks that require pulling or lifting. This exercise also helps in muscle gain for a well-rounded and balanced physique.
Drawbacks Of This Exercise:
While Lat Pulldowns are generally safe, improper form can lead to shoulder or back injuries. Additionally, relying solely on this exercise can limit the strength and size of your back, as it’s important to perform a variety of exercises to hit all the back muscles.
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4. T Bar Rows
Description of the exercise:
T Bar Rows, a quintessential back exercise, are your ticket to a stronger, more muscular back. This exercise, with its unique T-bar setup, offers a different angle of pull, targeting your back muscles in a new way.
Muscles Worked:
T Bar Rows work an array of muscles including the latissimus dorsi, rhomboids, middle and lower trapezius, erector spinae muscles, and posterior deltoid. They also engage your biceps and brachialis in your upper arm, making them a superb entire upper body workout.
How To Perform The Exercise:
- Load up a T-bar machine with the desired weight.
- Stand over the bar, bend at the hips and knees, and grasp the handles with an overhand grip.
- Keep your back straight and pull the weight towards your chest, squeezing your shoulder blades together at the top of the lift.
- Slowly lower the weight back down, extending your arms fully but keeping a slight bend in the elbows.
Recommended Sets and Reps:
Beginners should start with 3 sets of 8-10 reps. As you gain strength and familiarity with the exercise, you can add more sets or increase the weight.
Tips To Help:
- Keep your back flat throughout the exercise to avoid strain or injury.
- Don’t rush the exercise. Controlled movement is key to effectively work the muscles and avoid injury.
- Try to pull the weight using your back muscles, not your arms.
Benefits Of This Exercise:
T Bar Rows are excellent for overall back development, building a strong upper body, and enhancing posture. They engage multiple muscle groups at once, making them an efficient workout option. Moreover, the pulling motion can help improve functionality in daily life tasks.
Drawbacks Of This Exercise:
Improper form, such as rounding the back, can lead to injury. The exercise requires a certain level of strength and fitness, so it may not be suitable for complete beginners. As with any weight lifting exercise, heavy weights can put stress on your lower back if not executed correctly.
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5. Incline Bench Press
Description of the exercise:
The Incline Bench Press is a popular upper body exercise that shifts the focus towards the upper chest and shoulders. It’s a variant of the traditional bench press where the bench is set to an angle of 15 to 30 degrees.
Muscles Worked:
The incline bench press targets the upper part of the pectoral muscles and the anterior deltoids (shoulders). It also engages the triceps in the upper arm, and to a lesser extent, the back and core muscles.
How To Perform The Exercise:
- Set your bench at an incline of 15-30 degrees.
- Lie down on the bench with your feet flat on the ground.
- Grab the barbell with a grip slightly wider than shoulder-width, keeping your wrists straight and your hands placed such that your knuckles are facing towards the ceiling.
- Lower the barbell towards your chest, keeping your elbows slightly bent but not flared out.
- Once the barbell lightly touches your chest, press it back up in a controlled manner, fully extending your arms but not locking out the elbows.
Recommended Sets and Reps:
For beginners, it’s recommended to start with 3 sets of 8-10 reps. As you gain strength, you can gradually increase the weight and add more sets, aiming for 4-5 sets of 6-8 reps.
Tips To Help:
- Maintain a neutral spine, do not arch your back off the bench.
- The barbell should come down to your chest around nipple height or a bit higher.
- Keep your movement controlled, both during the lowering and lifting phase.
Benefits Of This Exercise:
The incline bench press is excellent for targeting the upper chest and shoulders, which can sometimes be neglected in a standard bench press. It’s a powerful exercise for muscle gain in the upper body and helps to enhance the definition of your chest muscles.
Drawbacks Of This Exercise:
If not performed with proper form, it can lead to shoulder or chest injuries. It’s also important to note that using too heavy weights without the correct technique can put unnecessary stress on the wrists and elbows.
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6. Seated Cable Row
Description of the exercise:
The Seated Cable Row is a classic back-strengthening exercise that targets multiple muscle groups in your back, shoulders, and arms. It’s performed using a cable station, pulling a weight towards your body, mimicking the motion of rowing a boat.
Muscles Worked:
Seated cable rows primarily work the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius muscles. Secondary muscles worked include the biceps, brachialis, and brachioradialis in the upper arms, and the erector spinae muscles in the lower back.
How To Perform The Exercise:
- Sit at the cable row station with your knees slightly bent and feet flat on the foot platform.
- Grab the V-bar with both hands and sit upright, keeping your back straight.
- Pull the handle towards your waist while keeping your elbows close to your body. Squeeze your back muscles at the peak of the movement.
- Slowly return the handle back to the starting position. This completes one rep.
Recommended Sets and Reps:
A good starting point is 3 sets of 8-12 reps. As you get stronger, you can increase the weight and number of sets, aiming for 4-5 sets of 6-8 reps.
Tips To Help:
- Maintain a straight back throughout the exercise. Avoid rounding your shoulders or hunching forward.
- Control the weight throughout the movement. Avoid using momentum or the lower back to pull the weight towards you.
- Make sure to squeeze your back muscles at the peak of each rep for maximum muscle engagement.
Benefits Of This Exercise:
The seated cable row is an excellent exercise for developing a strong back and improving overall posture. It targets several muscles in the back, leading to balanced muscle development. It’s also great for improving functional strength, as the rowing movement is commonly used in daily activities.
Drawbacks Of This Exercise:
If done incorrectly, this exercise can strain the lower back and lead to injury. Also, using too much weight can cause you to use momentum rather than muscle strength, reducing the effectiveness of the exercise.
7. Dumbbell Shrugs
Description of the exercise:
Dumbbell Shrugs are a superb exercise designed to isolate and develop the trapezius muscle, responsible for movements and stability in your neck and upper back.
Muscles Worked:
Dumbbell Shrugs primarily target the trapezius muscles, located in your upper back and neck. Secondary muscles involved include the levator scapulae, which assist in the elevation of your scapula.
How To Perform The Exercise:
- Stand upright with a dumbbell in each hand, arms fully extended, and palms facing your body.
- Keep your shoulders down, back straight, and look straight ahead.
- Raise your shoulders up towards your ears as high as you can – think about trying to touch your shoulders to your ears but do not roll them.
- Hold at the top of the movement for a second, then lower back down to the starting position.
Recommended Sets and Reps:
For optimum muscle gain, perform 3-4 sets of 12-15 reps, focusing on slow, controlled movements.
Tips To Help:
- Always ensure to keep your arms extended and avoid using your biceps to lift the weights.
- Keep your movements slow and controlled. Do not jerk or use momentum to lift the weights.
- Squeeze your traps at the top of the movement for a second to maximize muscle engagement.
Benefits Of This Exercise:
Dumbbell shrugs are one of the best exercises for developing the trapezius muscle, which can lead to improved shoulder stability and upper body strength. They also help enhance posture and provide a balanced look to your upper body.
Drawbacks Of This Exercise:
If performed incorrectly, shrugs can lead to neck strain or other injuries. Also, those with pre-existing neck or shoulder conditions may need to avoid this exercise. Always use a weight that allows you to control the movement.
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8. Deadlifts
Description of the exercise:
Deadlifts are a powerhouse of an exercise. This compound movement is designed to target multiple muscle groups in a single, fluid motion, making it a stellar addition to any back and shoulder workout.
Muscles Worked:
Deadlifts target a broad array of muscles, including your erector spinae muscles, latissimus dorsi, trapezius, and posterior deltoid in the back and shoulders. Additionally, they engage core muscles and lower body muscles like glutes, hamstrings, and quads.
How To Perform The Exercise:
- Position your feet hip-width apart with the barbell over your mid-foot.
- Bend at your hips and knees, grip the barbell with your hands just outside your knees.
- Keep your back in a neutral position, chest up, and eyes forward.
- Stand up by pushing through your heels, extending your hips and knees. The bar should be close to your body during the entire movement.
- Once you’re standing straight, lower the bar by pushing your hips back and bending your knees, maintaining a straight back.
Recommended Sets and Reps:
For serious muscle gain and strength, aim for 3-5 sets of 6-8 reps, using a weight that challenges you while maintaining correct form.
Tips To Help:
- Ensure your back stays neutral, don’t let it round or arch excessively.
- Drive through your heels and engage your entire upper body, pulling your shoulder blades together at the top of the movement.
- The bar should travel in a straight line, staying as close to your body as possible throughout the lift.
Benefits Of This Exercise:
Deadlifts are fantastic for building a strong upper body, improving posture, and developing functional strength. They also increase muscle mass across the entire body, leading to improved overall athleticism and fat burning.
Drawbacks Of This Exercise:
Deadlifts, while tremendously beneficial, can be risky if not performed with correct form. They can lead to injury, especially in the lower back, if done improperly or with too heavy weights.
Putting the Back Workout Together - The Training Program
Now that you know which exercises to select let’s address the training principles and then put together your complete back training program.
Back Workout Training Principles
Progressive overload: Every workout adds either more weight, more reps or increases the time under tension. These proven principles ensure the muscle group is stimulated and will grow.
Change of Exercises: Every six weeks, change the order of exercises. This keeps the muscle and nervous system guessing.
Compound and Isolation exercises: Keep the body guessing! That is why we use most compound exercises but also throw in isolation movements.
Full range of motion: Learn the exercises to perform them correctly.
Rep ranges: Vary the rep ranges as you feel but always strive to add weight once you hit the top end of the rep range you have set.
Grip: Feel free to vary your grip, be it a close grip, underhand grip or overhand grip.
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Back Workout Training Plan
A Proper Diet Will Also Help
In addition to exercises, you will also need to focus on your diet to build a bigger back. Eating a healthy diet and getting enough protein is essential for building muscle.
Protein is the building block of muscle, so it’s essential to eat enough of it if you want to gain size and increase muscle growth. Aim to consume 1 gram of protein per pound of body weight. So, if you weigh 180 pounds, you should aim to consume 180 grams of protein per day.
In addition to protein, you will also need to eat plenty of healthy fats and carbs. Healthy fats are essential for hormone production and cell function. Carbs are essential for energy levels.
Aim to consume 50-60% of your calories from carbs, 20-30% of your calories from fat, and 20-30% from protein.
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Final Thoughts
I hope this article has shed some light on why it is essential to train your back muscles. If you want to build a big and muscular back, then you need to make sure that you are including exercises that target your upper and lower back.
Pull-ups, bent-over rows, lat pull-downs, T-bar rows, and incline bench presses are great exercises for building mass and strength in your back. Try incorporating some of these exercises into your workout routine and see how effective they are.
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Frequently Asked Questions
What exercises did Arnold do for back?
Arnold Schwarzenegger’s back workout was a combination of compound and isolation exercises. He incorporated deadlifts, bent-over rows, and pull-ups as staples. When focusing on an arnold chest and back workout, he would often pair bench presses with pull-ups to achieve a balanced physique. Additionally, the arnold back and bicep workout included exercises like barbell curls after his back routine to maximize muscle growth.
How did Arnold build his back?
Arnold built his back using a rigorous training regimen that combined volume with intensity. His arnold schwarzenegger back workout often consisted of multiple sets and reps of exercises like deadlifts, T-bar rows, and lat pull-downs. He believed in the mind-muscle connection and always emphasized the importance of feeling each rep. Integrating both arnold chest and back workout and arnold back and bicep workout routines, he ensured a comprehensive approach to his upper body development.
Is The Arnold split good for you?
The Arnold split, often associated with routines like the arnold schwarzenegger back workout, is beneficial for those looking for hypertrophy and muscle definition. It focuses on training specific muscle groups intensely, such as the arnold chest and back workout or the arnold back and bicep workout. However, its effectiveness depends on individual goals, recovery capacity, and training experience. It’s always advisable to consult with a fitness professional before starting any new regimen.
What back muscles do bodybuilders train?
Bodybuilders target multiple muscles in the back to achieve a V-tapered and muscular appearance. This includes the latissimus dorsi, rhomboids, trapezius, and erector spinae. Arnold’s arnold schwarzenegger back workout was renowned for its focus on these muscles, ensuring a balanced and comprehensive back development.
Why is back so difficult to train?
The back is a complex muscle group comprising multiple smaller muscles. Training it requires a combination of compound and isolation exercises. The arnold back and bicep workout emphasizes the importance of the mind-muscle connection, which can be challenging to achieve with back exercises. Proper form and technique are crucial to effectively target and engage the back muscles.
What is the king of the back bodybuilding?
In bodybuilding circles, the deadlift is often referred to as the “king of the back exercises.” It’s a compound movement that engages multiple muscles in the back. Arnold Schwarzenegger incorporated deadlifts into his arnold schwarzenegger back workout, emphasizing its importance in building a strong and muscular back.
What are some compound back exercises that Arnold would recommend for a huge back?
Arnold Schwarzenegger was a proponent of various compound back exercises in his training routine. These exercises engage multiple muscle groups at once and can help build a massive back. Examples include deadlifts, bent-over rows, and pull-ups.
Did Arnold include wide back workouts in his routine?
Absolutely. Arnold’s back routine included a selection of wide back workouts to enhance the V-taper, which is crucial for a bodybuilding physique. Exercises such as wide-grip pull-ups were part of his regime.
Are Lat Pushdowns beneficial in Arnold's back workout routine?
Yes, Lat Pushdowns were a key element in Arnold’s back workout. They are effective for isolating the latissimus dorsi, the largest muscle in the back, contributing to a wider, more muscular appearance.
Did Arnold do bent-over cable rows in his workout regimen?
Yes, Arnold Schwarzenegger incorporated the bent over cable row into his back workouts. This exercise is excellent for working the middle back muscles and creating thickness and definition.
What role does the v-bar lat pulldown play in Arnold's back workout?
The v bar lat pulldown is another important exercise in Arnold’s routine. This exercise targets the lower lats and helps to develop a wide, V-shaped back.
What are some rack pulls alternatives in Arnold's workout plan?
Arnold used a variety of exercises for his back workout, some of which can serve as rack pulls alternatives. Deadlifts, good mornings, and barbell rows can all contribute to a comprehensive back workout.
How does the Smith machine deadlift fit into Arnold's back training routine?
he Smith machine deadlift is a variation of the traditional deadlift and was utilized by Arnold as a part of his routine. This machine allows for a controlled range of motion and can be beneficial for muscle growth.
Did Arnold include cable back workouts in his training?
Yes, Arnold incorporated cable back workouts into his routine. These exercises, including cable rows and lat pulldowns, are versatile and can be tailored to target specific parts of the back.
Can lat exercises with bands be used to supplement Arnold's back workout?
While Arnold’s prime time was before resistance bands became popular, lat exercises with bands can definitely supplement the classic routine for additional muscular endurance and mobility.
What role do dumbbells play in Arnold's lat workouts?
Dumbbells were essential in Arnold’s training. A dumbbell lat workout can provide a solid pump and allow for a greater range of motion compared to other equipment, which is beneficial for muscle growth.
How can one incorporate Arnold's workout principles in a back and shoulders workout?
Arnold believed in training each muscle group with intensity and full range of motion. These principles can be applied to a back and shoulders workout for balanced development and a powerful upper body look. Exercises like overhead presses and rear deltoid flyes for shoulders, along with rows and pulldowns for the back, are key.
How did Arnold train his back?
Arnold Schwarzenegger is one of the most famous bodybuilders of all time, and he is especially well-known for his impressive back muscles. So, how did Arnold train his back?
He always warmed up with a few light exercises before moving on to heavier weights. He also favored various exercises, such as pull-ups, rows, and lat pull-downs, to target all the different muscles in his back.
In addition, Arnold always made sure to give himself plenty of time to rest between sets so his muscles could recover and grow stronger. By following these simple guidelines, Arnold was able to build an impressive back that was the envy all over the bodybuilding world.
What was Arnold Schwarzenegger's tricep workout routine?
Arnold Schwarzenegger’s tricep workout routine typically involved a variety of exercises to target different parts of the muscle. These exercises often included close-grip bench presses, overhead tricep extensions, tricep pushdowns, and dips.
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Did Arnold Schwarzenegger do pull-ups?
One of the things that made Arnold so unique was his incredible muscle development. He targeted every muscle group in his training, and as a result, he had a truly unmatched physique.
So, did Arnold Schwarzenegger do pull-ups? The answer is yes! Pull-ups were one of his favorite exercises.
What is the Arnold 1/10 Method?
The 1/10 method was like a reverse pyramid where Arnold Schwarzenegger would load the bar with enough weight that only enabled him to perform 1 rep. He would then reduce the weight by just the right amount, which enabled him to perform another single rip. This would continue until there was no weight on the bar.
Did Arnold do the 5x5 training program?
Arnold and Reg Park performed this training program for many years, whereby they would pick a weight and perform five sets of five reps. As soon as they hit 5×5, they would increase their weight in the next workout.
Did Arnold train 5 hours per day?
Arnold would regularly train up to 5 hours per day, which would be broken up into multiple sessions throughout the day and include a mix of weight training, powerlifting, cardio and swimming.
How does the Cbum back workout compare to Arnold Schwarzenegger's back workout?
Chris Bumstead, also known as Cbum, has a more modern approach to his back workouts compared to Arnold Schwarzenegger. While Arnold’s back workout was comprehensive and intensive, focusing on mass and definition, Cbum’s workout includes a mix of traditional lifts and more recent training methods for a balanced, aesthetic physique.
What does a monster back workout involve?
A monster back workout typically involves a mix of heavy compound and isolation exercises. This could include deadlifts, bent-over rows, lat pull-downs, and seated cable rows, aiming to target all areas of the back for a complete, comprehensive workout.
Can you describe Arnold Schwarzenegger's arm workout routine?
Arnold Schwarzenegger’s arm workout routine was well-rounded, targeting both the biceps and triceps. His bicep routine commonly included barbell curls and incline dumbbell curls, while his tricep workout included triceps exercises like close-grip bench press and tricep extensions.
What are the benefits of incline dumbbell curls?
Incline dumbbell curls are excellent for targeting the long head of the bicep muscle, leading to improved peak development. The inclined position places the biceps under tension for a longer range of motion compared to regular curls, leading to increased muscle activation and growth.
What triceps exercises can I incorporate into my workout routine?
There are various effective triceps exercises you can incorporate into your routine, including tricep dips, close-grip bench presses, tricep pushdowns, overhead tricep extensions, and skull crushers.
How do barbell curls and dumbbell curls differ in bicep training?
Barbell curls and dumbbell curls are both excellent for bicep development. Barbell curls are great for lifting heavy weights and engaging both arms simultaneously, ensuring balanced strength development. On the other hand, dumbbell curls allow for a greater range of motion and work each arm individually, which can help correct any imbalances between the left and right arm.
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