Arnold's Chest Training Workout with Weider Principles
Arnold Schwarzenegger's chest training workout is one of the most famous and effective routines ever devised for building a strong, well-defined chest. In this article, we will take a closer look at Arnold's chest training routine, including the Joe Weider Training Principles he used.
Arnold Schwarzenegger was a bodybuilding legend, and his chest was one of his strongest features. He developed a chest that was both powerful and aesthetically pleasing, with well-defined upper, middle, and lower sections. Arnold's chest workout was designed to hit all areas of the chest, using a combination of heavy weights and high volume training.
The Joe Weider Training Principles
Before we dive into Arnold's chest workout, it's important to understand the Joe Weider Training Principles that he used to build his chest. These principles are:
Progressive overload: This principle states that in order to build muscle, you must continually increase the amount of weight you lift or the number of reps you perform.
Muscle confusion: This principle states that you should constantly change your exercises, reps, and weights to prevent your muscles from adapting and plateauing.
Full range of motion: This principle states that you should use a full range of motion to fully engage your muscles and maximize growth.
Mind-muscle connection: This principle states that you should focus on contracting and squeezing your muscles during each rep to maximize muscle activation.
Arnold's Chest Workout
Now that we understand the Joe Weider Training Principles, let's take a look at Arnold's chest workout.
Exercise 1: Barbell Bench Press
Arnold began his chest workout with the classic barbell bench press. He would start with a warm-up set of 10-15 reps, then do 3-4 working sets of 8-12 reps, increasing the weight each set. Arnold used a full range of motion, bringing the bar all the way down to his chest and then pressing it up explosively.
Exercise 2: Incline Dumbbell Press
Next, Arnold moved on to the incline dumbbell press. He would again start with a warm-up set of 10-15 reps, then do 3-4 working sets of 8-12 reps, increasing the weight each set. Arnold used a full range of motion and focused on squeezing his chest at the top of each rep.
Exercise 3: Dumbbell Flyes
After the incline dumbbell press, Arnold would do dumbbell flyes. He would do 3-4 sets of 10-12 reps, using a lighter weight than the previous exercises. Arnold used a full range of motion, keeping his arms slightly bent and focusing on squeezing his chest at the top of each rep.
Exercise 4: Cable Crossovers
Finally, Arnold would finish his chest workout with cable crossovers. He would do 3-4 sets of 10-12 reps, using a lighter weight than the previous exercises. Arnold used a full range of motion and focused on squeezing his chest at the top of each rep.
Conclusion
Arnold Schwarzenegger's chest workout is a classic routine that has stood the test of time. By using the Joe Weider Training Principles of progressive overload, muscle confusion, full range of motion, and mind-muscle connection, Arnold was able to develop a chest that was both strong and aesthetically pleasing. If you're looking to build a powerful chest, give Arnold's workout a try and see the results for yourself.
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Happy Lifting!
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