Arnold Schwarzenegger is a name that is synonymous with bodybuilding and fitness. He is considered one of the greatest bodybuilders of all time, and his legacy still lives on today. In this article, we will take a detailed look at Arnold’s bodybuilding career, his workout plan, diet plan, measurements, use of steroids, and teammates.
Arnold’s Bodybuilding Career
Arnold Schwarzenegger began his bodybuilding journey at a young age. He started lifting weights at the age of 15, and by the time he was 18, he won his first Mr. Universe title. He went on to win the title four more times, and then he set his sights on the Mr. Olympia competition.
Arnold won his first Mr. Olympia title in 1970, and then he went on to win the title six more times. He retired from bodybuilding in 1975, but then he made a comeback in 1980 and won his final Mr. Olympia title.
Arnold’s physique was admired by many, and he became an inspiration for people all around the world. He proved that with hard work and dedication, anything is possible.
Training Philosophy
Arnold’s training philosophy can be summed up in three words: intensity, variety, and consistency. He believed that by combining these three elements, anyone could achieve their fitness goals and build a strong, muscular physique.
Intensity
Arnold believed that the key to building muscle was to push your body to its limits in every workout. He would often train to fail, meaning he would lift weights until he physically could not lift anymore. He also emphasized the importance of lifting heavy weights, focusing on compound exercises like squats, deadlifts, and bench presses to build overall strength.
Variety
Arnold believed that variety was essential to prevent plateaus and keep the body challenged. He would constantly change up his workouts, incorporating different exercises and training techniques to keep his muscles guessing. He also believed in the importance of training different muscle groups on different days, allowing for adequate rest and recovery.
Consistency
Arnold believed that consistency was the key to success in any fitness program. He would train six days a week, rarely taking a day off, and always made sure to get enough rest and recovery time between workouts. He also emphasized the importance of staying committed to a healthy diet, fueling the body with nutritious foods to support muscle growth and recovery.
Arnold’s Workout Plan
Arnold Schwarzenegger’s workout plan was intense and focused on building mass and strength. He trained six days a week, and each workout lasted for several hours. His workout plan consisted of heavy compound exercises, such as squats, deadlifts, and bench presses. He also incorporated isolation exercises, such as bicep curls and tricep extensions.
Arnold believed in the importance of training each muscle group from different angles to ensure maximum growth. He also believed in the importance of progressive overload, which means gradually increasing the weight or reps to continue challenging the muscles.
Here is a detailed breakdown of Arnold Schwarzenegger’s workout plan:
Day 1: Chest and Back
- Barbell bench press: 5 sets of 12 reps
- Incline dumbbell press: 5 sets of 12 reps
- Dumbbell flyes: 5 sets of 12 reps
- Chin-ups: 5 sets of 12 reps
- Barbell rows: 5 sets of 12 reps
- T-bar rows: 5 sets of 12 reps
Day 2: Shoulders and Arms
- Seated barbell press: 5 sets of 12 reps
- Dumbbell lateral raises: 5 sets of 12 reps
- Barbell curls: 5 sets of 12 reps
- Hammer curls: 5 sets of 12 reps
- Close-grip bench press: 5 sets of 12 reps
- Cable pushdowns: 5 sets of 12 reps
Day 3: Legs
- Squats: 5 sets of 12 reps
- Leg press: 5 sets of 12 reps
- Leg extensions: 5 sets of 12 reps
- Stiff-legged deadlifts: 5 sets of 12 reps
- Standing calf raises: 5 sets of 12 reps
- Seated calf raises: 5 sets of 12 reps
Day 4: Rest
Day 5: Chest and Back
- Incline barbell bench press: 5 sets of 12 reps
- Dumbbell pullovers: 5 sets of 12 reps
- Wide-grip pull-ups: 5 sets of 12 reps
- Close-grip pull-downs: 5 sets of 12 reps
- One-arm dumbbell rows: 5 sets of 12 reps
- Hyperextensions: 5 sets of 12 reps
Day 6: Shoulders and Arms
- Dumbbell press: 5 sets of 12 reps
- Upright rows: 5 sets of 12 reps
- Preacher curls: 5 sets of 12 reps
- Concentration curls: 5 sets of 12 reps
- Dips: 5 sets of 12 reps
- One-arm cable extensions: 5 sets of 12 reps
Day 7: Legs
- Hack squats: 5 sets of 12 reps
- Leg curls: 5 sets of 12 reps
- Lunges: 5 sets of 12 reps
- Standing calf raises: 5 sets of 12 reps
- Seated calf raises: 5 sets of 12 reps
Arnold’s Diet Plan
Arnold Schwarzenegger’s diet plan was just as important as his workout plan. He believed that nutrition played a crucial role in building muscle and strength. His diet consisted of high protein, moderate fat, and low carbohydrate foods.
Arnold’s diet plan included foods such as chicken, fish, eggs, beef, vegetables, and fruits. He also consumed protein supplements, such as whey protein, to ensure that he was getting enough protein to support his muscle growth.
Here is a detailed breakdown of Arnold Schwarzenegger’s diet plan:
Meal 1
- 3 whole eggs
- 3 egg whites
- 1 cup oatmeal
- 1 slice whole wheat toast
- 1 banana
Meal 2
- 2 scoops whey protein
- 1 cup low-fat milk
- 1 apple
Meal 3
- 8 oz. chicken breast
- 2 cups mixed vegetables
- 1 cup brown rice
Meal 4
- 2 scoops whey protein
- 1 cup low-fat milk
- 1 orange
Meal 5
- 8 oz. lean beef
- 2 cups mixed vegetables
- 1 sweet potato
Meal 6
- 2 scoops casein protein
- 1 cup low-fat milk
- 1 tablespoon natural peanut butter
Arnold’s Measurements
Arnold Schwarzenegger’s measurements were impressive. Here are his most notable measurements:
- Height: 6’2″
- Weight: 235 lbs (contest weight)
- Chest: 57″
- Waist: 34″
- Arms: 22″
- Thighs: 28″
Steroids
Arnold Schwarzenegger’s use of steroids is a controversial topic in the bodybuilding world. He has admitted to using steroids during his career, but he has also stated that he used them under a doctor’s supervision.
Steroids can have serious side effects, and it is important to note that they are illegal without a prescription. It is also important to note that Arnold’s success was not solely due to his use of steroids, but rather his hard work and dedication to the sport.
Teammates
Arnold Schwarzenegger had several well-known teammates during his bodybuilding career. Some of his teammates included Franco Columbu, Mike Mentzer, and Frank Zane. They trained together and pushed each other to be the best they could be.