Week One of The Arnold Challenge

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Week One of The Arnold Challenge


In case you missed the introductory article for this sequence, I’m one of many writers for Muscle & Fitness, and with Week 1 of “The Arnold Challenge” accomplished, right here’s whats been taking place.

This problem requires me to coach for one month in a really comparable trend as seven-time Mr. Olympia Arnold Schwarzenegger did throughout his reign because the No. 1 bodybuilder on the planet.

For these of you who don’t observe bodybuilding, that calls for 2, two-hour exercises a day, six days per week that may embrace each main muscle group being skilled 3 times in that week. Yes, that’s a number of quantity with not a lot time for restoration. Marathons could also be run in much less time than it takes to finish a lower-body exercise.

As of the day I write this, I’m in the course of the second week, and the primary 9 days of coaching have all had their share of distinctive challenges and highlights. And sure, the DOMS (Delayed Onset Muscle Soreness) has been intense.

The excellent news for me, although, is that I’m seeing outcomes already. After one week and coaching all the physique 3 times in these two-hour exercises, I’ve already dropped eight kilos on the dimensions, and there are particular lifts by which I’m getting stronger. One instance is on the incline bench press. The first time I did this exercise, I barely lifted 225 kilos for my remaining set. Now I’m ending with 235. I can even flat press 125s for reps, even after a number of units. As of now, that’s gonna be dumbbell max, contemplating 125 is the heaviest set I’ve in the meanwhile. I ponder what a pair of 150s would really feel like towards the tip of this program.

Before starting this, I hadn’t been squatting an entire lot in latest months. I practice legs, however turned my focus extra on goblet squats, leg presses, even some entice bar work. So, it took me a while to get reacquainted with getting again below a bar. By the third time I skilled legs, I felt far more comfy squatting once more—even with the extraordinary agony my felt afterward. I nonetheless must get stronger with that carry, however I’m fairly assured that’s coming.

Adjustments Made After Week 1 of The Arnold Challenge

While I’ve been in a position to make the time to take these exercises on with out chopping corners, there are components that I must work with and round as a way to make them occur. Because I’m coaching at dwelling, I don’t have gadgets equivalent to a full cable station, hack squat machine, or any of the isolateral machines that you simply discover in lots of gyms. So, I’m doing dumbbell work or utilizing heavier bands each time attainable. As lengthy because it’s a comparable problem, I’m going with it.

Also, like lots of you, I’ve a household. My spouse and youngest son are being supportive for this enterprise, however I nonetheless need and have to be the most effective husband and pa I’ve to be. Some days are more durable than others, however once I ask them if I’m ignoring them or not doing sufficient, they’ve continued supporting me.

Then, there’s my nine-to-five job. Actually I’m blessed to be working from dwelling, however I do have commitments that have to be stored, which implies the work days begin sooner than regular and will go on until late at evening. But the work will get completed. So, to make up for the 4 hours of coaching, I’ve been getting up early to care for these commitments. Some days, I’m going to mattress somewhat later as nicely. The upside to that’s I can take an influence nap right here and there when wanted with out having to fret about being reported to human assets. And I’ve wanted the short down time on a couple of event.

Last however not least is through the coaching itself. When Arnold was coaching for his world championships, he was doing so alongside fellow bodybuilding legends equivalent to Franco Columbu, Frank Zane, Ed Corney, and others who graced the burden room on the authentic Gold’s Gym in Venice, California. It was additionally summer season.

Conditioning for the Cold Weather

Right now, as my canine continues barking on the passing vehicles, I’m coaching in a barn with the excessive temperature hovering round 35 levels. That’s been concerning the common these days in your typical West Virginia winter. It’s robust at instances to finish supersets when all you need to do is layer up in as many hoodies, hats, and gloves as attainable.

Because of the chilly circumstances, generally it’s robust to get myself up for each exercise as a result of I don’t have that voice to push me or that accomplice to encourage me to get these final two or three reps that Arnold preached is what makes a champion. Fortunately, just a few mates have put up with quite a few texts in between units and been pushing me on as a result of they need to see this completed now that I’m this far into it. That is necessary while you’re in the course of your second spherical doing over 30 units of thighs.

Speaking of that, I’ve usually been coaching with extra of a excessive depth coaching type, so on the excessive finish, I could also be doing somewhat over 30 true work units per week. I additionally am usually completed after an hour on the most. There are over 30 particular person units on calves alone in a single exercise on this program. So, you’ll be able to think about the quantity of labor I’m doing with the opposite physique elements. The quantity was fairly a shock to me after Week 1 of the Arnold Challenge.

When it involves the calf coaching particularly, I don’t have essentially the most optimum gear for it so I made essentially the most out of my barbells and dumbbells. Also, after doing a number of supersets for quads and hamstrings, it may be fairly straightforward to skip calves coaching—or not less than just a few units—and name it a day. Trying to focus on turning my toes the correct means and getting high quality contractions is usually a psychological problem—particularly once I can stroll about 200 ft away and seize dinner at any time.

However, the entire function of that is to do this system as near actual as attainable. So, when that third set of the fourth train is completed, chopping units out or transferring on to the following motion isn’t an choice—particularly now that there are individuals around the globe which might be intrigued by this. I can’t converse on this if I don’t do it correctly. So, I execute and persuade myself that the hassle shall be value it. And after all, I actually do have that religion, or I wouldn’t have began this to start with.

Roger Lockridge performing a standing barbell bicep curl
Roger Lockridge

One Week Down, Three to Go

This is a rosy image which may be getting painted, however I ought to be clear about this. The exercises are intense, difficult, time-consuming, and my percussive gun has been working a number of time beyond regulation to assist me get better. I additionally know this isn’t going to be the smoothest street, both. There could also be a critical chilly entrance in my space that restricts me from coaching, one thing life associated may occur that forces me to make changes, and I do know that there shall be days that the weights really feel heavier than others.

But now that I’m on this street, I’m ending the journey, and I hope you’ll be part of me by following alongside on my Instagram @rocklockridge, the place I’ll share occasional pics, movies, and commentary.

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