chrispghmuscle
02-20-2009, 02:53 PM
Arnold Schwarzenegger's Secret Training Methods
Arnold used muscle shocking methods "training with more w eight than usual, doing more reps and/or sets, speeding up your training (lifting becomes more forceful as a result), decreasing the rest between sets, doing unfamiliar exercises, doing your exercises in an unfamiliar order or using intensity techniques".
Try the methods below to shock you muscles into new growth.
Running The Rack
Training right in front of the dumbbell rack and is one of Arnold's favorite ways to train with dumbbells to shock the muscles.
Do an exercise with a set of dumbbells, put them down, immediately pick up the next heavier set of dumbbells and when you have reached heaviest dumbbells you can handle you then work your way back down the dumbbell rack.
I Go, You Go
Perform a set and right away hand the barbell to your training partner. He then tries to beat your reps. Then, he hands it back to you, and the process continues until you're both doing only singles.
Drop Sets
Taking plates off the bar during the set as your muscles fatigue.
E.g.. bench press with 225 lbs. For 4-5 reps. As you fatigue at rep 5 have your partners quickly take plates off the bar - so that there's 200 lbs - And you can now do more reps.
Isotension
Flexing and contracting the muscles being worked between sets.
Flexing is a beneficial in hardening, separating and defining each muscle group.
Mega Exercise Blitz
Instead of doing five sets of one exercise for a muscle, do one set of just about every exercise you know for that muscle. For example, do one set of standing barbell curls, then incline curls, dumbbell curls, preacher curls, cable curls and, finally, concentration curls.
Supersets
Arnold often employed opposite muscle grouping sets (biceps with triceps, chest with back, etc.) to force as much blood as humanly possible a target area for superior growth.
Train smart..Keep pumping..
Chris
Arnold used muscle shocking methods "training with more w eight than usual, doing more reps and/or sets, speeding up your training (lifting becomes more forceful as a result), decreasing the rest between sets, doing unfamiliar exercises, doing your exercises in an unfamiliar order or using intensity techniques".
Try the methods below to shock you muscles into new growth.
Running The Rack
Training right in front of the dumbbell rack and is one of Arnold's favorite ways to train with dumbbells to shock the muscles.
Do an exercise with a set of dumbbells, put them down, immediately pick up the next heavier set of dumbbells and when you have reached heaviest dumbbells you can handle you then work your way back down the dumbbell rack.
I Go, You Go
Perform a set and right away hand the barbell to your training partner. He then tries to beat your reps. Then, he hands it back to you, and the process continues until you're both doing only singles.
Drop Sets
Taking plates off the bar during the set as your muscles fatigue.
E.g.. bench press with 225 lbs. For 4-5 reps. As you fatigue at rep 5 have your partners quickly take plates off the bar - so that there's 200 lbs - And you can now do more reps.
Isotension
Flexing and contracting the muscles being worked between sets.
Flexing is a beneficial in hardening, separating and defining each muscle group.
Mega Exercise Blitz
Instead of doing five sets of one exercise for a muscle, do one set of just about every exercise you know for that muscle. For example, do one set of standing barbell curls, then incline curls, dumbbell curls, preacher curls, cable curls and, finally, concentration curls.
Supersets
Arnold often employed opposite muscle grouping sets (biceps with triceps, chest with back, etc.) to force as much blood as humanly possible a target area for superior growth.
Train smart..Keep pumping..
Chris