For many years, Arnold Schwarzenegger has been thought of by many to be bodybuilding’s best champion and most intense athlete. His coaching applications are analyzed, studied, and in some instances, criticized even as we speak – over 4 many years since he final held up the Sandow Trophy in 1980. However, when was the final time somebody truly tried to coach just like the Austrian Oak? I don’t imply doing one exercise that was shared in a problem of FLEX or Muscle & Fitness. I imply, each set, each rep, in as comparable of a trend because the seven-time Mr. Olympia himself for an prolonged time period. In comes the Arnold Challenge.
That is what I’m going to do.
For 4 weeks, I’m going to do the notorious “double-split” superset and triset program that Arnold shared in one of many bibles of lifting, “The New Encyclopedia of Modern Bodybuilding.” Logistically, and equipment-wise, there can be a couple of tweaks and alternate options, which can be defined as we go alongside. But the integrity of the Arnold Challenge and energy it takes to finish these two-hour, twice a day marathon exercises can be revered.
How Did We Get Here?
For these of you that don’t know me—and that very effectively could also be quite a lot of you—I’ve been writing within the health business for effectively over a decade. I began coaching in 1999 as a scrawny teenager in West Virginia. Like many individuals who observe bodybuilding, I noticed Pumping Iron and skim quite a few problems with magazines that featured Schwarzenegger. I had his “New Encyclopedia,” and I actually learn and studied that ebook for therefore lengthy that I wore the binding out. Seriously.
Many previous problems with FLEX and Muscle & Fitness featured samples of his exercises from his days because the No. 1 bodybuilder on the planet, and I’d frequently take them on for myself simply to see if I might do it. Sometimes I survived, many others I spotted the depth and quantity have been an excessive amount of for me at that stage.
I adopted bodybuilding, however I used to be effectively conscious that the IFBB Pro League wasn’t in my future as an athlete. So, I primarily centered on getting greater and stronger. Ten years after I began coaching, I started writing blogs for motivation, and after submitting an article to a well-liked web site, I bought my break signed as a author.
It might have been one small article, however to me, I used to be now a part of the bodybuilding business.
Since I grew to become a author, my private transformation has been lined on a couple of platforms, and I’ve been in a position to share my very own data with readers world wide. I’ve additionally achieved varied articles about Arnold’s coaching. I might scale them down for a newbie to strive or put my very own twist on them. The first subject of a significant print journal that my work was ever featured in truly had him on the quilt. That was 2010, and I nonetheless have my copy to this present day.
I’m additionally a four-hour drive from Columbus, Ohio, the place the Arnold Sports Festival is held yearly. I’ve lined the Arnold Classic, Arnold Strongman Classic, participated within the Pump & Run thrice, and even get to attend the International Sports Hall of Fame ceremony. I’ve met and shook palms with Arnold a couple of instances. In 2022, I even bought the photograph you see beneath, and I used to be honored to cowl that yr’s World’s Strongest Firefighter competitors. He shared that article on his social media platforms, which I really feel honored for.
From Covering Arnold—Now Arnold’s Watching Me
Fast ahead to how this all got here to be. Arnold and his staff publish a publication that I subscribe to, and you must as effectively. He additionally shared a complimentary e-book which featured one in all his Golden Era chest and again superset exercises. I then determined I needed to strive it. So, I emailed my editor at M&F to see if there can be curiosity in a write-up about this as a result of let’s be actual. The 17-year-old me that learn the journal can be thrilled to be featured on their platform. My editor, Jeff Tomko, recommended I truly strive it each week for a month. I agreed and was all set on beginning this sequence of exercises.
I’ve met a few members of Arnold’s staff a yr in the past by way of different tales and they’re good guys. I do some information tales as effectively, and if something Arnold associated comes up, they will both confirm or make clear the information so I’ve the most effective data doable to share with readers. I reached out to them to allow them to know this was taking place and to get any recommendation they could have.
One of these gents solely requested for one favor: “Please don’t die.”
I promised to do my finest to outlive. The day that I did the primary exercise, they requested for updates all through. I’m sending them pics and video clips, which I’m certain they discovered hysterical. Two hours later, I used to be achieved, and so they praised me for surviving. They then in all probability thought I used to be loopy for truly going by way of with it. Then, one thing unimaginable occurred.
I posted a type of movies on my Instagram and Twitter accounts. They have been then shared on Arnold’s social media. For perspective, the video that bought probably the most attentions by myself platforms was round 9,000 whole. Once it was shared on Arnold’s platforms, it bought 230,000 views on Instagram and 125,000 extra on Twitter. I assumed that was very cool, however it additionally bought our wheels turning. What if I did the entire program for a month?
My intentions have been to search out variations of a full-body coaching program that Schwarzenegger both created or did, and do these exercises as soon as per week for a month. As daunting because the Arnold Challenge seems to be, I assumed I might do it. Each exercise as soon as per week for 4 weeks? Yeah, I can deal with that, as long as the ache afterwards didn’t hold me bedridden.
I texted Jeff and he known as me. We focus on it and suppose this might be nice to do. I inform the 2 gents that I’ve beforehand been sharing this odyssey with, and in addition to giving me encouragement, additionally they despatched me one further message.
“Arnold said to remind you that there was always two hours in the morning and two hours in the evening.”
No Turning Back
I had solely supposed to do the exercises as soon as per week. The instances that he referred to are his well-known “double split” routine that he would use to arrange for the Mr. Olympia. That wasn’t my authentic intent. I informed them I hadn’t taken it that far. My spouse bought wind of this textual content alternate and stated the phrases that sealed my destiny.
“You’ve trained hard before, you know the workouts, I think you can do it.”
I then knowledgeable her of what this entailed. Two- hour exercises, twice a day, six days per week. I must do chest and again s within the morning, legs within the night. On the subsequent day, it might be shoulders within the morning, arms, and abs within the night. I might then repeat that thrice in per week. Sunday can be my solely off day. She nonetheless thought I might do it.
“Four weeks? You got that.”
After my tires bought pumped up a bit, I agreed to not less than give this the most effective go I can. To be clear and clear, my understanding is that Arnold is conscious {that a} author he’s talked to earlier than is attempting this. I don’t suppose he is aware of it’s me particularly but, however he might turn into extra conscious of me by the top of this. That can be superior so long as it’s as a result of I completed it. But for now, my focus is just on the exercises.
The subsequent 4 weeks of my life are going to be intense, and to make the strain much more vital, we’re going to recap these 4 weeks on this sequence. I’ll break down the exercises, comparisons in weight I take advantage of to indicate the toll of the exercises, and I’m going to observe my progress and stats alongside the way in which. At the top, you will notice the modifications for your self. Arnold used these exercises to maximise his physique for competitors. I’m going to attempt to drop extra pounds and see how laborious I can push myself. I possible gained’t get stronger, and dimension isn’t my prize.
On a private stage, I wanted to do the Arnold Challenge to get myself again on monitor and push myself to new ranges of non-public health success, and that is as massive because it will get for me. For full readability, some might imagine that that is stay and accessible to learn as a result of the exercises are achieved and we’re simply going to launch them one by one. No, by the point you learn this, I can be solely in week two. There is nothing assured. Anything might occur, however what I see taking place is me getting the job achieved and hopefully inspiring some individuals to push themselves to realize their very own type of greatness. Time will inform, however I’m going to present it my all, and I hope you’ll be a part of me on this journey by studying the articles, following me on Instagram @rocklockridge, and be at liberty to supply encouragement. I’ll possible want it.