Core tip: Compared to him in the United States, Arnold, who trained in Europe in the early days, was too lagging behind. In 1968, Arnold moved to California, the United States, and his championship physique was only Start taking shape.
"In the first year that Arnold came to California, his muscle mass was much better than before, whether it was his forearms, triceps or thighs." Qiao Weide said, "This surprised even Arnold himself, and many bodybuilders envied him. His calves, arms and pecs were admired by some and some even spread rumors that he had surgical implants. They didn’t come from nothing but sweat, hard work, pain, patience, faith, courage and perseverance. Character! These are the prerequisites!"
veryI'm glad you were able to persist through these brutal 8 weeks. You already have Arnold's spirit. I hope you can persist in the future. This is Arnold’s commitment to bodybuilding!
Joe Wade said: "Arnold is Arnold, no one needs to make any conclusions about him." You are you, stick to what you want, final training, complete it!
Day 55: waist, legs, abdomen (pyramid method)
Arnold's leg training for maximum effect:
First of all, you need to know the maximum weight you can do for each movement in a single rep. On the training day, you should choose one of the movements to do the pyramid rule training method, and do the maximum number of sets of 20, 15, 10, 8, 5, 3, 1, and 1 times respectively.
waist Legs:
Barbell front squat: Use the pyramid rule.
< span style="box-sizing: border-box; line-height: 1.6em">Barbell bent-leg deadlift: 3 groups, 5 times each.
Barbell lunges:4 Sets of 4 reps each, resting for 45 seconds.
Super group (A+B):
A, leg press: 5 groups, 20 times each, rest for 45 seconds.
< span style="box-sizing: border-box; font-size: 13px">B, Leg curls: 5 sets, 20 reps per set, rest 45 seconds.
Calf
Super group (A+B):
Standing heel raise: 10set, 10 reps per set, rest 45 seconds.
Abdomen ：
Tension rope abdominal crunch: 4 groups , 25 times per set, rest for 45 seconds.