Select the best gestures for volume
For Arnold, heavy training was just as important as clever training. He has always said that to grow big, one must first become powerful. Beginner or intermediate level bodybuilders should not be too obsessed with their bulking argument. With these interpretations you should not focus too much on single-joint movements, and instead focus all your efforts on the use of multi-joint movements.
Gestures such as chest presses, delicacies, shoulder presses, and barbell armpits are among the many movements that cause many of your body’s muscles to get involved at the same time. These exercises should form the core of your workouts to build muscle.
Although it is more difficult to gain skill in such movements than single articular movements, you can train very heavy and put a lot of pressure on your muscles. Arnold believed that multi-articular exercises are the most important way to achieve maximum volume and strength.
Use heavy weights and low reps
For Arnold it was important to choose the correct weight for muscle mass. He says do a few warm-ups first and then reduce the number of repetitions to a disability by increasing the weight of the pyramid. He goes on to say:
I always had a caretaker on my side to help me out if I could no longer do the next iteration or sometimes I cheated a little to get a few more reps. I never did less than 6 repetitions and more than 12 repetitions in one.
Never get used to your workouts
Running a plan in the long run will not only make you better, it will also make it less effective over time. Here is where a bodybuilder reaches a point where he no longer sees any growth in his body.
I was always changing my schedule after a certain period of time, never letting my muscles get used to a particular program, always getting a new shock and seeing the best results for my muscle mass.
Arnold had many experiences in this field. He would quickly change it when he saw another move not having its former performance. Never be afraid to make changes to your plan. Arnold always looked for a new and better way to grow his muscles during his career.
Achieve Muscle Disability by applying advanced techniques
Arnold recommends the use of advanced bodybuilding techniques in his book To Grow Muscles That Don’t Grow Well. Arnold himself says that he has used all these techniques and that only through trial and error can a person be able to Find out which one of these techniques can work for him.
So don’t be afraid to use techniques like Superstar, Forced Repeat, Drop Set, Incomplete Repeat, and other techniques. Even you can use your ideas in exercises to see if they work. After performing each of these techniques, evaluate its effect on you and your muscle mass, and remember that you only go 1-2 pounds in weight until you have muscle weakness.
There are times when you don’t train as much as you train a muscle. At times, people may decide to increase the volume of training. Arnold warns about this and says it could have a more negative effect! He believes that there are times when a muscle due to over-training does not get the opportunity to recover and therefore does not cause the muscle to bulk up.
The only solution to this problem is to rest on the muscle for a while and redesign your workout so that the muscle does not become stressed. Remember that over-exercising too much can be as bad as harmful.
The different types of shoulder press are the best shoulder volume movements
Multi-articular movements, such as the types of shoulder presses and the halter arm wrist, are your best choices for building bulky shoulders, as they put the greatest strain on the shoulder muscles. Arnold usually performed these movements heavily, especially if he first wanted to practice his shoulders. He used both the front and back shoulders to fully grow his shoulders.
Make minor changes to similar movements
Making small changes to the same movements that work on the same muscle can stimulate the growth of that muscle. For example, when Arnold used dumbbells instead of halter in the head movement, on the negative side of the move, he usually brought the dumbbells lower than he was practicing with the halter, and on the positive side the dumbbells usually matched perfectly. It was approaching to increase the range of movement of the dumbbells. These small changes lead to muscle buildup.
Practice each deltoid muscle head with single-joint exercises
Arnold’s post-shoulder press movements usually used mono-articular movements as a complement to pressure his shoulders privately. In fact, he wanted to pressure each of his deltoid muscles individually.
Use the standing armrest to move your arm forward to bulk up
Arnold had a keen interest in moving the arm arm forward to bulk up his front arm muscles. When it came to volume movements, Arnold always took precedence over moves that could move most of the weight and be able to take advantage of the maximum range of motion and at least 6 to 8 heavy repetitions. To do with it.
This is how he was able to reach the front muscles of the bulky arm. You can also make good use of this exercise in your workouts and see your muscles become larger!
Continue for the front of your arm when you have muscle weakness
While most bodybuilders stop exercising when they reach disabilities, they did not, for Arnold. By the time he became disabled, he was cheating a bit and using his body to try to do a few more repetitions to stimulate the muscles in his front arm.
Use some repetitions in some arm movements
Not all arm movements for Arnold were in the range of 6 to 8 repetitions. Arnold had set some other rules for some movements. These movements were performed with lighter weights and repetitions of 8 to 12. Arnold’s focus on these movements was on maximal muscle contraction and pausing for a few seconds in the upper part of the muscle during contraction. Concentrated dumbbell front, lariat front and intermittent dumbbell front are among these movements.
Exercise the muscles differently
Arnold’s strengths were his chest muscles and the back of his arm, so he did not practice these muscles as his front muscles did. Because the muscles behind his arm were already strong, he usually went up to 20 reps on his back to create a lot of blood pumping behind his arm, which helped his muscles to become heavier.
Understand the philosophy of doing different exercises
Arnold’s opinion is very stupid when someone is training behind his arm, not knowing which part of his arm he is practicing. Arnold introduced a very special way of understanding this. He learned this special technique from bodybuilding mythist Vince Gironde.
Arnold goes on to say:
Exercise 20s with a special move and then don’t train the muscle you want. The next day after workout, see where the muscle will be from the workout. This way you can figure out exactly which part of the workout to put pressure on.
Using incomplete repetitions after reaching disability for the back of the arm
Arnold’s advanced technique for back muscles When it came to muscle weakness, it was the use of incomplete repetitions. After doing a full arm movement, Arnold used, for example, 5 to 6 incomplete repetitions. These incomplete repetitions could be performed either in the lower or upper part of the movement. Although Arnold could no longer perform complete repetitions after achieving muscle weakness, he was able to speed up the process of muscle building with the help of partial repetition techniques!
Use supernatural technique to increase blood pumping
Arnold often used superconducting the front of his arm and the back of his arm to increase blood flow to his hands. Blood transfers oxygen and vital nutrients into the muscles, but this technique also has the advantage of reaching Arnold’s most important goal in training, which is maximizing blood pumping. It is easier for the smaller muscles to perform the superstar technique than the larger muscles such as the foot.
Practice weak areas of your body first
If you have large, large breasts, it is natural to want to expose them to others and possibly train them a little more than other muscles. But Arnold did exactly that. At one point, Arnold realized that his leg muscles were relatively smaller than his other muscles. But instead of hiding this weakness, he decided to use short shorts most of the time to always remember what his weaknesses were and focus on bulking up muscles. .
He trained his leg muscles at a higher rate than any other muscle at that time, and he always did so first when he was energetic.
Arnold’s long legs were not his only problem with weak leg muscles. His thighs were also relatively small. This means that Arnold was no longer performing his regular routine on foot, and had a special schedule for them. She says that I had long legs that made it difficult for me to build muscle.
Bodybuilders with long legs should use more variety in their lower body exercises. That is, you must use all the available gestures and separate the best from them. You also need to change your schedule regularly to surprise your muscles.
Keep the distance of your feet as needed
As Scott Arnold moves, he realizes that placing the legs in different positions causes the workout pressure to be applied to different parts of the thigh. He says:
As I moved Scott I widened my legs and my toes were out. In this case, the resulting pressure was applied to the inner part of the thigh. In fact, positioning your legs plays a big role in putting pressure on different parts of your thigh.
Run Scott’s motion with the device for greater conclusions
Although Scott’s machine might outperform free weights, Arnold used them to make his training harder. In this move, Arnold reduced the range of motion to three-quarters to greatly increase the pressure without disturbing his balance.
Add hamstring exercises
Although hamstring muscles are put under a lot of pressure during movements such as squat and leg press, Arnold still believes that you need to use movements that directly engage them to fully train these muscles. Delicious is a great move that uses almost all of the body’s muscles.
The leg movement of the single leg machine and the Romanian delicate movement are also very useful for this muscle. Increasing the strength and bulking of the hamstring muscles is very effective in reducing knee injuries.
Exercise your abdominal muscles indirectly
Arnold’s method of training abdominal muscles was relatively simple. He only had a few favorite moves that he did with relatively high repetitions. Of course, if you look closely at Arnold’s workouts, we find that he was training his leg muscles three times a week and his back muscles three times a week, which is why he worked so hard on the central muscles of his body that even if he did direct muscle training. There was no problem again. Heavy multi-articular movements applied good pressure to the central part of his body. This pressure is even greater than the abdominal movements.
Be strong to grow
Arnold began building heavy breasts to begin his heavy training to compete in powerlifting. Arnold realized at that point that building a strong foundation made it easier to bulk up. It’s interesting to know that Arnold once did the 102kg (225lb) weight with 60 reps!
Exercise your muscles in different ways
Arnold usually used the basic exercises for chest exercises and practiced them in different ways. Arnold says I knew that my workouts had to be based on very basic principles. The basic training for Arnold ended only in the high-pressure training of the chest, bed and under the chest, and he did not use machines or other techniques, and sometimes he did the same with powerlifters to build muscle. Arnold also used blood pressure boosters at the end of his workouts.
Change the volume of your workouts periodically for greater muscle growth
What made Arnold’s program superior was the use of high-volume, high-frequency workouts for each muscle. His off-season workout program also reached 26 days on high training days. He also trained his chest muscles 3 times a week!
Arnold also used light and heavy training days intermittently to allow his muscles to experience different pressures and, on the other hand, not to workout. This kind of training worked out well for Arnold when he was in competition.
Learn more about dumbbell-based movements
Although Barlett’s training to bulk up Arnold’s muscles was more favorable (as he could move more weights), he did not overlook Dumbbell’s advantage. He states:
I use dumbbells to feel more stretch in my muscles, especially in sloping movements. The dumbbell in the negative can move lower than the barbell. The dumbbell allows you to practice more range of motion.