If you’ve been studying this sequence on Muscle & Fitness or following me on Instagram, then you understand that for 4 weeks, I took on the problem of coaching like the nice Arnold Schwarzenegger by following his legendary “double split” coaching routine from his days as Mr. Olympia. What began out as a proposal for me to strive one in every of his exercises one time has culminated in me ending what I contemplate one in every of bodybuilding’s best coaching challenges.
Before we get into the ultimate outcomes, right here’s a quick have a look at what this course of entailed. The competitors program I adopted was in his e book “The New Encyclopedia of Modern Bodybuilding.” Per week of coaching like Arnold would appear to be this.
- Monday – Chest and Back AM – Legs PM
- Tuesday – Shoulders AM – Arms PM
- Wednesday – Chest and Back AM – Legs PM
- Thursday – Shoulders AM – Arms PM
- Friday – Chest and Back AM – Legs PM
- Saturday – Shoulders AM – Arms PM
I might even have to coach calves and abs every single day. No bodypart required lower than 20 work units per exercise. Almost all of them have been mixed into supersets and trisets. Each exercise lasted shut to 2 hours. In abstract, I’ve carried out 48 exercises that lasted virtually 100 hours in whole for a month. I skilled for a complete of 24 hours every week. Sunday was my solely break day, and I guarantee you that I wanted it.
Aside from the articles I used to be writing, I used to be additionally texting members of Arnold’s group in addition to my editor for M&F to validate that I used to be truly doing these exercises. I used my social media to point out the coaching and outcomes as I progressed. I didn’t even shave my beard for a month so individuals watching can see that the earlier than and after photographs weren’t faked.
The Bad and Ugly Before the Good
Simply going by the motions of those exercises wasn’t sufficient. I needed to push myself every time I skilled as a result of so long as I used to be doing this, I wished to get as a lot out of it as I might. Because of that, I just about lived with DOMS (Delayed Onset Muscle Soreness). I must take naps through the day to get well, and I used varied restoration methods to organize for the following exercises equivalent to foam rolling, percussive weapons, scorching and cold-water therapy, and plenty of stretching.
This problem took a toll on me mentally as effectively. Not solely did I do that program alone, however I did it in the course of winter in my unheated barn. I already know the query that got here to your thoughts: “How cold did it get?” The coldest temperature I skilled in was 24 levels (thanks, Pacterra Athletics for the gear that saved me somewhat hotter throughout this freeze). Stuffy noses and complications have been the norm for fairly a while. The excellent news for me was that I by no means received too sick, and I managed to complete each exercise with out reducing something brief.
Not having that individual pushing me on and having to seek out methods to get myself up for the following exercise was the hardest problem of all. As somebody who grew up with childhood home violence and was the sufferer of a variety of bullying rising up, I’ve a historical past of melancholy and dropping my self-confidence. Some days have been tougher than others for apparent causes, however I’m scripting this so, spoiler alert: I discovered a manner and received the job finished.
All of that mixed with the household commitments that I used to be decided to not miss, and the a number of miles I must journey so as to try this, and you may think about how a lot of a grind this was. One instance was after I did the third leg exercise of the week, then needed to drive for over an hour that night. I stayed within the automobile so long as attainable as a result of I wished to ensure I might stroll with out an excessive amount of of a limp.
The Good That Made it Worth It
Now, right here’s what many individuals studying this can be questioning: how did it go? I set a aim of dropping 20 kilos from begin to end. Unfortunately, I received a chilly on the finish, however I nonetheless managed to drop 16 kilos on the size. I dropped two pants sizes as effectively. I additionally received stronger. When I first began this system, I might solely incline bench press 225 for six reps. By the tip, I pressed 255 for six, and I received 260 for 4 reps after that.
Before beginning this, I hadn’t squatted in six months. I discovered different methods to coach legs as a substitute. On the primary squat exercise, I didn’t go over 185 kilos for 15 reps. By the final leg exercise 4 weeks later, I squatted 225 for 20. I used to be fascinated with Ed Corney in “Pumping Iron” throughout each rep too. That was the primary time I had ever squatted that a lot weight for that many reps. I used to be all the time extra into powerlifting-styled coaching, so something over 5 below a bar was cardio.
Arnold would sometimes share my posts on social media, and he acknowledged this sequence and program on one in every of his newsletters, which helped add gas to the fireplace for the ultimate week. Once the final exercise was over, I allowed myself three deal with meals for the remainder of the weekend, however that was it. I’ll want a full week to deload and get well, however all in all, I really feel okay bodily and am already planning out my subsequent coaching program,
Mentally, I’m ecstatic as a result of I managed to not solely push myself to an excessive that I by no means beforehand thought was attainable, however I used to be capable of encourage different individuals alongside the best way by sharing the journey. My spouse was the one who cemented my destiny to take this on when she advised me that I might do it. I hope that my four-week odyssey exhibits others that they might be able to excess of they realized. Limits are self-imposed most of the time, and also you’re able to excess of you could assume now.
So, You Want to Train Like Arnold?
Arnold and his group are creating an app that may function health applications of all ranges so you possibly can obtain your individual private health success. You might additionally get his e book to seek out completely different routines to problem you want I did once I purchased my first copy a few years in the past, and my second copy this yr as a result of I wore the binding of the primary copy out.
If you wish to check your self at the next stage and have the need and time to commit, you too can use this model of the double cut up that has beforehand been shared with M&F. I had a fairly well-equipped dwelling health club so I didn’t have to fret about working round others or ready on tools. So, if you happen to do this program in a business health club, do one of the best you possibly can with the environment you’re in.
Despite my exercises being primarily a solo act, there was a group behind this problem who helped me all through the month. My private thanks exit to Arnold in addition to two members of his group, Daniel and Noah, who put up with a variety of messages and noticed a number of movies and numbers from me. I additionally wish to thank Jeff Tomko and everybody at M&F for his or her assist all through this course of. And final however not least, my household for his or her understanding and assist all through this journey.
