Training Method of Arnold

Training Method of Arnold

The seven-time winner of "Mr. Olympus" and the famous movie star Arnold Schwarzenegger are the idols admired by the masses of bodybuilders. Even today, his exclusive dieps and chest muscles are repeat. This article demonstrates how to train your muscles to increase your opinions and methods. It is worth your consideration and reference. The purpose of bodybuilding is to effectively increase muscle blocks in various parts of the body through training. For senior bodybuilders, they need to use the method of peak contraction, intermittent control, law of strength, special equipment, complicated recipes, and new and scientific training methods to carefully understand their own bodies, make it more complete. For the majority of bodybuilders and intermediate bodybuilders, we should focus on the Growth of muscle blocks. If they concentrate on the above complex training, they will not promote muscle growth, but will hinder the effect. You must be wondering how I developed my whole body muscles through exercise. If I quickly stretched my muscles by 20 or 30 lbs (9.1 or 13.6 )? This is also the first problem I encountered when I practiced bodybuilding at the beginning of 16 years. My experience. First, you must be sure that you can build a big one. Don't think about genetic factors and bone structures. You need to set a goal for yourself, and then achieve it through hard training. Remember, if you suspect yourself, you will fail. Never block yourself. The second step is hard training, that is, the most basic exercise with a large weight. Use more barbell and dumbbells, less combined equipment and pulley tension. Exercise more and mobilize all the muscles in the body. Basic exercises include: Chest: Push-down, oblique push-down, dumbbell chest expansion. Back: Draw up, rowing exercises. Shoulder: recommend, neck and back recommend, birds. Arm: Barbell, dumbbell bend, chest push, arms stretch (weight ). Leg: squat, stretch calf, bend calf (joint equipment ). No matter which exercise you want to exercise, you must increase your weight and reduce the number of times. During each action, start to warm up with a group of 12 exercises, and then do 6 groups. Each group should add some weight, but reduce the number of times, the last two groups can only be performed once. Each group has to do its utmost, that is, to make the last action exhausted (cannot do ). Note that the weight added to each group should be appropriate, that is, the last action is exhausted. The rest between groups should be sufficient. Do not pay too much attention to muscle lines at this stage. You can change the movement to break through some muscle stagnation conditions. For example, you can increase the load to increase muscle stimulation and increase muscle growth. Note that peer protection is required during training. 　　Weightlifting is also effective I recommend some weightlifting actions to you, such as hard pull, hold, and hold. Mr. The intensity of training is another problem that troubles young bodybuilders and athletes, especially when they want to obtain longmuscle meat. I often read in bodybuilding magazine: "You should finish a training course in a shorter time. Compress one hour of training to 40 minutes ." (The training volume remains unchanged and the interval time is shortened) for beginners, I think the practice is the opposite. The amount of training that should be completed within one hour should be applied for 1.5 hours, in this way, the two groups can be completely restored. You will do your best to complete each action, so that you will not be able to complete heavy exercises due to insufficient endurance. Some young people mistakenly understand the concept of "big weight. The higher the weight, the higher the weight, the better. In case of improper use, instead of being unable to grow muscles, the chance of injury is greatly increased. Weight is the means we use to achieve our goal. This goal is to add as much load as possible to the muscles. To make the muscles grow, you must use large weights for training. If you borrow the strength of the back muscle when performing barbell bending, you think that this training will increase the muscle, that is, you lie to yourself. It is indeed an effective training method, but it depends on whether it is used properly. For example, if the weight of a force bend is 225 (102), the triceps can be fully stimulated. If you use 80 lbs (36 kg) for bending, nothing will be obtained. (The weight is relative to that of a senior bodybuilder) 　　Do not overtrain If you want to grow muscles, be sure not to over-train them. When I started to practice bodybuilding, I practiced six times a week, but each part of the muscles did not exceed twice a week. To maximize muscle growth, you can only practice each part twice a week. According to Wade's training rules, you can practice all the muscles in the whole body within three days, twice a week, so that each part of the muscles has enough time to recover. I advocate "crazy" from time to time during training. In the long run, it is beneficial to perform well-planned training, but after a long time, muscle growth will often stagnate. At this time, you can continue to advance only by breaking the regular expression. My friends and I sometimes go to the woods for a group after group of squats until they cannot climb. Then a bunch of fires were created to have a picnic. At that time, we felt like the ancient savage. This kind of super-intensity training is not once a day, but it makes me break through the limit and gain more motivation. Even well-trained bodybuilders like Li rapda imagine themselves as mythical heroes and gain tremendous motivation to break through the limits of training. It is impossible for athletes who have reached a certain level of training to think of longmuscle meat. Then again, crazy cannot reach the level of stupidity, resulting in injury. Once you get hurt, you will return to the level several weeks or a few months ago, let alone longmuscle meat. 　　Dietary importance Diet is also very important for long muscle meat. Many young people are desperate to eat steak, whole chicken, and drink a lot of milk for long chunks. You should think that the body's absorption capacity is limited. Each time you eat, you can only take a certain amount of nutrients. excess calories will be converted into fat. A reasonable diet is to eat less and eat more meals, with a balanced nutrition. I usually have a good breakfast and then have a cup of protein. In this way, the body has ample protein and carbohydrate for muscle growth at any time. This recipe is the best way to supply muscle growth, but it is not good for muscle lines. If you find that you have grown fat instead of muscle, you can eat less or practice harder. Don't get used to having a lot of fat, because it's not easy to lose them. 　　Calf and abdominal muscles Young bodybuilders often ignore abdominal and calf exercises. They seem to think that the muscles of these parts are not very important. They will still have time to practice them in the future. This idea is wrong. In your training plan, you must include calf and abdominal muscle training. The triceps of the calf grows slowly. This part of muscle should be trained from the very beginning. Abdominal muscles are also very important. In the past, my calf muscles were poor, and I did not pay attention to the training of my calf until someone gave me some advice. He told me that a 200 lb (91 kg) person would load-lbs (136-182 kg) per calf while walking and running. Therefore, during bodybuilding training, the calf muscles grow only when the load of-lbs () is used. At that time, I only had 500 lbs (227 kg) in the exercise ). After I conducted overweight training, my calf grew up. This is what muscles do. If you want them to grow up, you must use large weights and strong stimulation. 　　The block header is the first Training into muscle blocks does not mean that you will be the top bodybuilder. However, if you want to refine your muscles, you must make great strides. That is to say, the strongest person may not be able to win the championship in the competition, and if the title is not big enough, it is not eligible for the competition. Frank Zane (the winner of the three-time Olympics) is a very small bodybuilder. Frank has a small skeleton, so he will never be like me. Although he only weighs 180 (83), he is very strong. He used the same weight as me for exercises in the gym, and I weighed 50 lbs (23 kg) from him ). Both of us have been training 40 lbs (20 kg) of muscle, and his head is smaller than mine. It should be said that his progress is bigger than mine. 　　Remember, big muscle blocks are associated with strong bodies. To be physically strong, you need to perform hard training with high weight. This is the secret, and this is the law.