Advanced Training Techniques
By Arnold Schwarzenegger
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Arnold’s Advanced Program
The whole idea behind progressive resistance training is that if you want to make your body grow, you have to work it harder. You have to increase the intensity. Sure, you can increase the intensity by training faster or adding weight, but a number of special training techniques are available to push your training progress.
These all involve putting extra, unusual or unexpected stress on the muscles, forcing them to adapt to the increased demand. Some techniques are common, such as forced reps, negative reps, forced negatives, isolation training, pre-exhaust training and super sets. The following exercises are some of the lesser known techniques that Arnold favored in his training.
In addition, you should develop more intensity with negative reps. Have your workout partner press up on the weight as you lower it, forcing you to cope with greater resistance.
Abdominals
- Begin workout with 5 minutes of Roman chair sit-ups.
Chest and Back
- Superset:
- Bench presses – 1 x 15 warm up followed by 5 x 10/8/8/6/4
- Wide grip chins (to back) – 5 x 10
- Superset:
- Dumbbell incline presses – 5 x 10/8/8/6/4
- Close grip chins – 5 x 10
- Dumbbell flys – 5 x 10/8/8/6/4
- Parallel dips – 5 x 15/10/8/8/8
- T-bar rows – 5 x 15/10/8/8/8
- Bent over rows – 5 x 10
- Superset:
- Seated cable rows – 5 x 10
- Dumbbell pullovers – 5 x 15
| Thighs
- Squats – 6 x 15/10/8/8/6/4
- Front squats – 4 x 10/8/8/6
- Superset:
- Hack squats – 1x 15 warm up followed by 5 x10/8/8/8/8
- Lying leg curls 1 x 15 warm up followed by 5 x 10/8/8/8/8
- Superset:
- Standing leg curls – 5 x 10
- Stiff leg Deadlifts – 5 x 10
Calves
- Donkey calf raises – 5 x 10
- Standing calf raises – 5 x 10
- Seated Calf raises 5 x 10
Abdominals
- Hanging leg raises (Bent knees) x 150
- Crunches x 150
- Bent over twists x 100 (each side)
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Tuesday/Thursday/Saturday
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Abdominals
- Begin with 5 minutes of Roman chair sit-ups
Shoulders
- Superset:
- Behind the neck presses – 1 x 15 warm up
- Barbell presses – 5 x 10/8/8/6/4
- Dumbbell laterals – 5 x 8
- Superset:
- Machine front presses – 5 x 8
- Bent over laterals – 5 x 8
- Superset:
- Upright rows – 5 x 10
- One arm cable laterals 5 x 10
Upper arms
- Superset:
- Standing barbell curls – 5 x 10/8/8/6/4
- Lying French presses – 5 x 10/8/8/6/4
- Superset:
- Alternate dumbbell curls – 5 x 8
- Triceps cable push downs – 5 x 8
- Superset:
- Concentration curls – 5 x 8
- One arm triceps extensions – 5 x 8
- Reverse pushups - 5 x 15
| Forearms
- Superset:
- Wrist curls 5 x 10
- Reverse curls – 5 x 10
- One arm wrist curls – 5 x 10
Calves
- Standing calf raises – 5 x 15/10/8/6/4
- Calf raises on leg press machine – 5 x 10
Abdominals
- Bent knee sit-ups – x 150
- Leg raises x 150
- Side leg raises x 150
- Hyperextensions - 3 x10
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