The Arnold arm workout, created by Arnold Schwarzenegger also known as Arnie or Mr. Olympia began in 1974 when Arnold was 19 years old, aiming to increase his arm size to 22 1/4 inches. This routine focused on developing the biceps, triceps, and forearms.
Arnold dedicated himself to 40 sets solely for his arms, showcasing his commitment. While other formidable bodybuilders like Sergio Oliva and Robbie Robinson also emphasized their arm training, Arnold’s arms were notably superior, particularly in competitions.
Moreover, this routine contributed to strengthening other body areas like the back and chest, playing a crucial role in his multiple Mr. Olympia victories. Today, many still follow this workout, aspiring to achieve strength akin to Arnold’s.
How Many Times Did Arnold Train Arms?
Arnold Schwarzenegger highly trained his arms, usually working twice weekly on his biceps and triceps. He followed a routine that allowed enough time for rest and recovery between sessions. Arnold’s workouts often included heavy lifting to challenge his arms and encourage muscle growth.
In each session, he focused on exercises for the upper arms and forearms, which could last about 45 minutes. Arnold’s approach mixed intense workouts with enough rest, ensuring his muscles had time to recover and grow stronger.
What Is Arnold’s 21 Arm Workout?
Arnold’s 21 arm workout is a famous exercise for the biceps called Biceps 21s. It involves specially doing 21 reps to work the muscles. You start with seven reps of bicep curls, lifting the weight only halfway up.
Then, you do seven reps from the halfway point to the top, where your biceps are fully squeezed. Finish with seven full bicep curls, moving from down to up. This routine doesn’t allow any rest between these steps, making it tough but great for building strong biceps.
How Many Arm Exercises Per Workout?
Experts recommend varying the number of arm exercises per workout session based on your fitness level and goals. A typical range could be between three and five exercises per workout.
Each exercise should consist of about three to five sets, with eight to 12 repetitions per set. This structure helps ensure that the arms are being challenged but also given enough time to recover between workouts. This approach balances intensity and volume to optimize arm strength and muscle growth.
Arnold’s Arm Workout
- Biceps Exercises:
Barbell Curl: Do six sets of 6-8 repetitions.
Incline Dumbbell Curl: Do six sets of 6-8 repetitions.
Preacher Curl: Do six sets of 6-8 repetitions.
Concentration Curl: Do 5 sets of 6-8 repetitions.
- Triceps Exercises:
Close Grip Bench Press: Do 5 sets of 6-8 repetitions.
Cable Pushdown: Do 5 sets of 6-8 repetitions.
Lying EZ-Bar French Press: Do 5 sets of 6-8 repetitions.
Dumbbell Kickback: Do 5 sets of 6-8 repetitions.
- Forearm Exercises:
Barbell Reverse Curl: Do 5 sets of 8-10 repetitions.
Reverse Preacher Curl: Do 5 sets of 8-10 repetitions.
Barbell Wrist Curl: Do 7 sets of 10 repetitions.
Arnold Schwarzenegger and his training buddy Franco Columbu often mixed biceps and triceps workouts, especially three months before the Mr. Olympia contest. Leading up to the 1974 Olympia, where Arnold showed his best shape, he mostly did regular sets instead of mixing exercises.
Arnold liked to train his biceps and triceps simultaneously because it pumped his arms. Back in the 70s, pro bodybuilders used to train a lot more than today. Arnold would do about 23 sets for his biceps, 20 for his triceps, and then 17 for his forearms. In Total, that’s 60 sets!
Arnold’s Biceps Training Tips
Arnold and his friend Franco did the same exercises as everyone else, but they did them especially. This helped them stand out from other bodybuilders. Good genes helped, but mostly, how they did their workouts made them so successful. Here are Arnold’s best tips for training biceps:
1. Train Heavy And Hard
Arnold and Franco believed in the power of lifting heavy and training hard. They often did barbell curls, a key exercise for strength and size. They would perform sets of 6 to 8 reps, focusing on keeping their form strict to avoid using momentum, which can lead to injury and reduce the benefit to the biceps muscle growth.
The difficulty of each set was crucial; they used enough weight to challenge themselves, maintaining a rep range that optimized growth and fatigue without compromising their form. Each backswing and lift was performed precisely, ensuring they hit every part of the muscle for maximum effect.
2. Include A Supination Exercise
Arnold incorporated supination exercises like the dumbbell curl exercise to enhance biceps activation. The curling action and palm rotation effectively targeted the biceps in these movements.
This action starts with the palm facing in and ends with it facing up, engaging more muscle fibers. The result was more muscle growth and increased thickness and strength of the biceps. Using the correct weight and maintaining consistent supination throughout the range of motion brought great value to his workouts.
3. Use A Full Range Of Motion
Arnold always emphasized using a Full Range of Motion in his workouts to ensure maximum growth. He engaged the entire biceps by extending the arms and then curling the weight to the shoulders.
This technique helped improve the thickness and overall shape of the muscle, making it appear like a mountain from any position.
The elbow joint played a crucial part in this process, as maintaining its stability throughout the motion was key to effective training. This approach gave an impressive impression of his physique and significantly contributed to his strength.
Arnold’s Triceps Training Tips
Arnold was aware that having thick arms came from having triceps. 99% of the time, your arms are hanging at your sides. Their triceps’ bulk is what gives them an enormous appearance. Here are four of Arnold’s best recommendations for developing massive triceps:
· Isolate The Triceps Heads
Arnold focused on working all three parts of the triceps to achieve strong arms with a distinctive curve. He used various tools like barbells, dumbbells, and cables in his workouts.
This variety helped him target each part of the triceps effectively. Mixing up equipment is a key strategy in Arnold’s arm workout, ensuring that each muscle section receives enough attention.
· Vary Your Hand Position
Arnold knew changing your hand position during triceps exercises can boost muscle growth. He could stress different parts of the triceps by adjusting how you hold your hands during exercises like pushdowns.
This technique helps keep the workouts effective and is a crucial part of the Arnold arm workout for developing stronger and bigger triceps.
· Explode on the Positive
Arnold emphasized the importance of fast movements when pushing away during triceps exercises and slow, controlled movements when returning to the starting position.
This method helps make the most of each exercise, building strength and size. It’s an essential part of the Arnold arm workout, helping to enhance muscle growth and endurance.
Lock out For Upper Triceps
Arnold stressed the importance of fully straightening the arms at the end of triceps exercises to maximize muscle work, especially on the upper part of the triceps.
This action ensures the muscle is fully activated, contributing to a well-defined look. This locking motion is a crucial element of the Arnold arm workout, aimed at crafting well-sculpted arms.
Conclusion
The Arnold arm workout is a comprehensive plan for building strong arms, targeting the biceps, triceps, and forearms. It also includes workouts for other body parts like the Abs, Back, Chest, and Shoulders. Arnold created this routine to ensure that improving one area helps strengthen the others.
Undoubtedly, Arnold’s arm workout Total can be very effective. By following Arnold’s full-body approach, you’re not just working on your arms but building a balanced and strong physique. If you want impressive arms, try this workout; it could do wonders for your fitness.
Frequently Asked Questions
What Was Arnold’s Arm Size?
Arnold Schwarzenegger’s arms were among the largest in the world. While some thought his arms measured around 19 or 20 inches, official measurements recorded them at 22 inches.
What Are Some Key Exercises In Arnold’s Arm Workout?
In Arnold’s arm workout, key exercises include barbell curls, dumbbell curls, tricep extensions, and close grip bench presses. Arnold was known for varying his routines to include a mix of volume and intensity for maximum muscle development.
Did Arnold Use Any Special Techniques In His Arm Workouts?
Yes, Arnold used several special techniques in his arm workouts, such as supersets, “cheat” curls for extra intensity, and the famous “21s” for biceps, which involve 21 total reps per set to exhaust the muscles thoroughly.