Top 8 How Many Hours A Day Did Arnold Workout All Answers

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Arnold worked out five hours a day, six days a week. Most of us train 45 mins, and we’re exhausted.Arnold would work out one or two times daily, depending on how far out from competition he was. But, generally speaking, he would have one intense training session per day. He would train six days a week then have one rest day on Sunday.2 Cons of the Arnold Split

Depending on how many exercises you do, how long you have to wait for equipment to become available in the gym, and how long you rest in between your sets and exercises, it can take close to two hours to complete each workout.

Contents

How many times a day did Arnold Schwarzenegger workout?

Arnold would work out one or two times daily, depending on how far out from competition he was. But, generally speaking, he would have one intense training session per day. He would train six days a week then have one rest day on Sunday.

How long does Arnold workout?

2 Cons of the Arnold Split

How many hours did Arnold sleep?

Arnold Schwarzenegger

“I’ve always figured out that there 24 hours a day. You sleep six hours and have 18 hours left. Now, I know there are some of you out there that say well, wait a minute, I sleep eight hours or nine hours. Well, then, just sleep faster, I would recommend.”

How often does Arnold Schwarzenegger workout now?

Arnold Schwarzenegger currently works out six days a week and focuses on a different body part each session. His aim is “to stay as lean as possible,” so he performs exercises as a circuit with minimal rest. Schwarzenegger announced earlier this year that his current goal is to lose body fat.

Is 7 hours sleep enough to build muscle?

Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.

Did Arnold train abs?

Arnold’s approach to ab training was fairly simple. He had a few favorite moves that he did for fairly high reps. Then again, when you think how hard he trained his core with his thrice-weekly leg and back workouts, you’d figure he probably didn’t even need to train his abs at all.

Is 6 day PPL too much?

For beginners, PPL twice a week can be too much and can even lead to injury. What is this? However, intermediate or advanced lifters can see benefits in the twice per week (6-day) routine. In fact, research shows that twice per week training can be more beneficial than once per week in terms of muscle growth.

Did Arnold use whey?

Arnold Schwarzenegger Series Iron Mass – After you finish the creatine supplement, mix two scoops of this ultra-microfiltered whey protein with 6-8 ounces of milk, drink, and enjoy. Schwarzenegger also took another one of these after his third meal of the day.

Can 6 hours sleep build muscle?

6 hours sleep may be sufficient for some muscle growth but you may find your gains come more quickly by aiming for between 7 and 9 hours sleep each night. Most people average around 7.5 but experiment a little if you’re able and find the optimal sleeping pattern for you. Ready to start lifting weights at home?

Did Arnold lift heavy?

He is known for lifting insane weights even while training for bodybuilding and aesthetics. In his training program “blueprint to size” Arnold reveals his unofficial gym records to be a 247 Kg Squat, 226 Kg Bench Press and 322 Kg Deadlift.

Is 5 hours sleep enough to build muscle?

What researchers discovered was that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass. Obviously, we can see the powerful effect that sleep has on muscle recovery and growth.

Did Arnold work out high?

Arnold Schwarzenegger Says He Used to Worked Out While Stoned With Tommy Chong. Get lit, get fit.

Did Arnold Schwarzenegger go to the gym twice a day?

While preparing for bodybuilding contests, Arnold would frequently train six days a week, twice a day, with an aim to target each muscle group three times a week — a staggering amount of volume, even for professional bodybuilder standards.

How many exercises did Arnold do?

Each major bodypart is trained 2 times per week.
…
Arnold Schwarzenegger Shoulders & Arms Workout.

Exercise	Sets	Rep Goal
Military Press	3-4	10
Standing Barbell Curl	3-4	10
Seated Dumbbell Curl	3-4	10
Close Grip Bench Press	3-4	10

What was Arnold Schwarzenegger’s daily routine?

“I get out of bed, have my coffee and read the newspaper, then I immediately go on a bike ride to Gold’s Gym, have my workout, and then ride my bike to get some breakfast. At that point, my mind is clear, the hard part is over, and I can focus on work for the rest of the day.”

Is 3 days a week enough to build muscle?

How to build muscle. Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results.

Arnold Schwarzenegger reveals his intense workout routines | The Graham Norton Show – BBC

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WHAT IS THE ARNOLD SPLIT

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Table of Contents:

The Arnold Split Overview

3 Pros of the Arnold Split

2 Cons of the Arnold Split

Is The Arnold Split Right For Me

How to Program the Arnold Split

What Results Can You Expect From The Arnold Split

Arnold Split Sample Workout

Frequently Asked Questions

Final Thoughts

About The Author

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What Is The Arnold Split?

The man, the myth, the legend; Arnold Schwarzenegger is the most famous bodybuilder to ever live. However, to understand how he became one of the all-time greats, you need to look at how he got there. Arnold’s training tenacity and his workout split enabled him to be so dominant. In this post, we’ll cover what is the Arnold split and how he approached training to become the ultimate champion.

A BRIEF BACKGROUND OF A RNOLD SCHWARZENEGGER

Born on July 30th, 1947, in Austria, Arnold Alois Schwarzenegger first became interested in lifting weights in 1960. Arnold’s father was an athlete and hoped one day that his sons would become Bavarian curling champions. We would like to think that Arnold far outdid what his father had hoped for.

At 14-15 years old, it became clear to Arnold that he wanted to focus on weightlifting, although he was already involved with multiple sports. He started attending a gym in Graz, Austria, and in 1961 he crossed paths with Kurt Marnul, former Mr. Austria. Marnul took Arnold under his wing and started training him at the local gym. Over the next few years, Schwarzenegger trained hard and was so dedicated to lifting that he broke into the gym to train on weekends when it was closed.

In 1965 Arnold joined the Austrian Army as all 18-year-old men were required to serve one year. During this time, he participated and won the Junior Mr. Europe contest. However, Arnold’s hunger to be the best was displayed as he went AWOL to attend the competition, resulting in a week spent in military prison.

Arnold’s name in the bodybuilding community was becoming more popular after being voted best-built man in Europe. Since childhood, he had often watched famous Hollywood movies in Graz; he was determined to move to the USA one day. He recognized his best chance of getting into the states was to win the Mr. Universe title. In 1966, he flew to London to compete in the NABBA Mr. Universe competition and took second place, losing to American Chester Yorton. At this competition, Arnold caught the attention of Charles Bennet, who was one of the judges. Bennet offered to coach Schwarzenegger and even took him in to stay with his family who lived above one of Bennet’s gyms. It was at this time when Arnold’s training started to become dialed in. His loss at the 1966 competition was due to his less-defined legs compared with his upper body. Therefore, Bennet went to work and put together a training program to help Arnold bolster his weak areas.

A year later, in 1967, Arnold competed and won his first Mr. Universe (amateur) title at the age of 20, the youngest to have achieved such a feat. He then won the title again the following three years. In 1968 Arnold fulfilled his dream of moving to the US and began training in the legendary Gold’s Gym in Venice Beach, Los Angeles. Here, Arnold began training under Joe Weider, who is one of the most recognizable characters in bodybuilding history. By the age of 23, Arnold won his first Mr. Olympia title in New York. He ended up winning this title a total of seven times, with the last being in 1980.

It’s sufficed to say that Arnold is synonymous when you think of bodybuilding. He’s become a fixture in the world of fitness with the Arnold Classic and his numerous businesses that intertwine into supplements, gyms, and media. This is just a brief synopsis of his bodybuilding career; as you came here to read about the Arnold split and workouts, we won’t go into his movie or political career. Let’s just say the man excels at everything he does.

Related: Bodybuilding Divisions & Classes Explained

WHAT IS THE ARNOLD SPLIT?

The Arnold split is not for the fainthearted; it consists of training six days a week. If you look online for Arnold Schwarzenegger’s split or workout plan, you’re bound to see some conflicting information, but the consensus is that it’s intense.

Let’s have a look at the Arnold Blueprint for mass Phase One which is 4 weeks long, produced by MusclePharm. This reference is related to their Arnold signature supplements line, so we’ll take it that this is similar to the true Arnold split.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday Chest Back Abs Shoulders Biceps Triceps Forearms Abs Legs Calves Abs Chest Back Abs Shoulders Biceps Triceps Forearms Abs Legs Calves Abs Rest

Note: Arnold was also known for a brutal twice-a-day split that most people walking this planet wouldn’t be able to do. However, he did have the aid of some performing enhancing substances. Keep in mind that during the 1970s, steroids weren’t illegal. They played a part in Arnold’s success but even if you take steroids, there’s no guarantee you’ll see results anywhere near what professional bodybuilders accomplish. It takes extreme dedication and hard work to compete at the elite levels in bodybuilding.

ARNOLD SPLIT BREAKDOWN (EXERCISES BY MUSCLE GROUPS FOR THE DAILY WORKOUTS ABOVE)

In Arnold’s words, “the last three months before a competition you have to shock the muscles, shock the muscle and shock the muscles with different training principles. Expose your weak points. You’re gonna go and hit those marks; then you move the bar higher. Then you move the bar higher, and you feel that with hard work, you can achieve the goals and you can become successful”. He says the major mistakes bodybuilders make these days are that they aren’t doing the basic exercises.

Arnold Workout for CHEST

Days Exercise Sets Reps Monday & Thursday Flat Barbell Bench Press 5 Week 1: 30,12,10,8,6 *Week 2: 30, 8, 6, 4, 2 Week 3: 30, 5, 5,5,5,5,5 Week 4: 20, 15, 12 Incline Barbell Bench Press 5 Superset: Dumbbell Flys & DB Pullover 5

Note: Incline change bench angles each week: Low, Medium, High

There were three exercises that Arnold swore by when training the chest; bench press, incline press, and dumbbell flys. Arnold thought it vital to hit bench press and incline press at low medium and high inclines. He also believed that dumbbell flys were crucial to expanding the chest. Dumbbell flys allowed him to move through a full range of motion while getting the optimal stretch and contraction. He would go out as far as he could until his elbows almost hit the ground, then come in towards the center where the dumbbells would touch while contracting the pectoral muscles as much as possible. Schwarzenegger believed you couldn’t replace these three exercises with machines.

Going back to the point above, Arnold believed to get the muscle growth he desired; he needed to shock the muscles. So once his body knew a routine he was doing, like starting with bench press 135 then jumping to 225 to 275 then 315, he would switch it up. For example, he would change it to starting with 315 at 20 reps, then stripping plates to go to 225, then performing ten reps, then take off more plates to do 135 for up to 15-20 reps. He did this to confuse his pectoral muscles and torture his muscles to grow.

Arnold Workout for BACK

Days Exercise Sets Reps Monday & Thursday Wide Grip Chin Ups 4 To Failure Superset 2 of the following: Bent-Over Rows, Dumbbell Rows, T-Bar Rows 5 Week 1: 30,12,10,8,6 *Week 2: 30, 8, 6, 4, 2 Week 3: 30, 12, 10, 8, 6 Week 4: 20, 15, 12

Arnold considered back exercises like bent-over rows with the barbell and T bar row as his go-to exercises to add thickness to his back. Next, he looked to the stiff-legged deadlift, bent over rows and deadlifts to help create the striations in the lower back. These exercises lack the component of supporting the chest so that the lower back has to hold the body upright. Finally, Arnold often speaks about doing bent-over rows with 315 lbs off the side of a bench to produce thickness, width, and strength.

Arnold Workout for BICEPS

Days Exercise Sets Reps Tuesday & Friday Barbell Curls 5 Week 1: 30,12,10,8,6 *Week 2: 30, 8, 6, 4, 2 *Week 3: 30, 5, 5, 5, 5, 5 Week 4: 20, 15, 12, 10 Superset: Seated Incline Two-arm Dumbbell curl & Concentration Curl 5

Note: *Barbell Curls Week 2 & 3 use 1-10 method (do max rep, lower weight 2 reps, lower weight 3 reps, until you get to 10 reps)

Schwarzenegger had some serious guns; he attributes this to barbell curls, dumbbell curls on an incline bench, concentration curls, and “bicep 21s”. He would start with a heavy barbell curls up to 275 lbs. Arnold employed drop sets when doing curls. He would start with a heavyweight, then do one rep, pull some plates off, do two reps, strip a few more plates, and then do three and then four reps. He wouldn’t put the bar down the whole time, so that he kept shocking his biceps with new stimuli and increased time under tension. The concentration curl with heavyweights allowed him to form the massive peaks outside the biceps; this was especially important for posing during competition with the back shot view.

Arnold Workout for TRICEPS

Days Exercise Sets Reps Tuesday Close Grip Bench Press 5 Week 1: 30,12,10,8,6 Week 2: 30, 8, 6, 4, 2 Week 3: 30, 5, 5, 5, 5, 5 Week 4: 20, 15, 12, 10 Superset: Barbell Skull-Crushers & One Arm Overhead Dumbbell Ext Friday Close Grip Bench Press 5 Superset: Triceps Pushdown & One Arm Overhead Dumbbell Extension

When training the triceps, Arnold primarily focused on the narrow bench press, overhead triceps extensions, triceps pushdowns, and triceps dips. With some of these compound movements, he would lift with maximum intensity. Arnold might’ve been more well-known for his massive biceps, but his triceps were also impressive. As a result, he would often train supersets of biceps and triceps pre-competition.

Arnold Workout for SHOULDERS

Days Exercise Sets Reps Tuesday *Clean & Press 5 Clean & Press/Arnold Press: 5 sets x 5 reps Week 1: 30,12,10,8,6 Week 2: 30, 8, 6, 4, 2 Week 3: 30, 5, 5, 5, 5, 5 Week 4: 20, 15, 12, 10 Superset: Dumbbell Press & Full-Frontal Raise Superset: Lateral Raises & Upright Rows Friday Arnold Press 5 Superset: Behind The Neck Press & Full-Frontal Raise Superset: *Rear Delt Flys & Upright Rows

Note: * Rear delt flys while lying face first on incline bench.

To build up the deltoids, he did exercises such as barbell presses in both the front and back of the neck, military press and dumbbell press. He even has a shoulder exercise named after him, the Arnold Press. To do the Arnold press, he increased the range of motion to stretch the lateral deltoid compared with a regular dumbbell shoulder press. He would start with his elbows tucked into his sides while holding the dumbbells with an underhand grip, then press up and rotate the wrist so that at the top of the movement, his palms were facing away from him. This tweaking of the traditional shoulder press gave him the added stretching tension and full flex of the deltoids.

Lateral raises on the bench set at a 45-degree angle were an exercise that Arnold picked up at Vince Gironda’s gym. They even had a bench with a cutout in it similar to a massage table so they could keep their neck straight while doing this exercise. The main point Arnold talks about to hit the rear deltoids is that he would turn the wrists outwards at the top of the movement.

Sometimes Arnold would do shoulders by doing drop sets with dumbbell shoulder presses. Starting with 110lb dumbbells, he would complete six reps, then pick up the 100lb dumbbells to do another six. He would continue doing six reps while dropping 10lbs each time until he got to the 40 lb dumbbells. That equates to a whopping 48 reps! After all that, he said he was in pain and didn’t know what to do with his arms, which brings it back to his goal of shocking the muscle.

Arnold Workout for FOREARMS

Days Exercise Sets Reps Tuesday & Friday Superset: Wrist Curls & Reverse Wrist Curls 5 30,12, 10, 8, 6

Note: Switch up rep ranges every week. Week 2: 30, 8, 6, 4, 2. Week 3: 30,5,5,5,5,5,5. Continue to play with rep ranges as you progress.

In the Arnold split, forearms are hit on the same day as biceps and triceps. He would work his forearms through supersets until the flexors and extensors were torched. The forearms were done towards the end of the workout, working them through a wide range of reps to stimulate the most growth.

Arnold Workout for LEGS & CALVES

Days Exercise Sets Reps Wednesday Squats 5 8-12 Straight Legged Deadlifts 5 8-12 Good Mornings* 5 8-12 Lunges 5 8-12 Superset: Leg Ext & Leg Curls 5 8-12 Superset: Standing & Seated Calf Raises 5 8-12 Saturday Front Squats 5 8-12 **Deadlifts 5 8-12 *Good Mornings 5 8-12 Lunges 5 8-12 Superset: Leg Ext & Leg Curls 5 8-12 Superset: Standing & Seated Calf Raises 5 8-12

Note: Arnold stayed within 5 sets of 8-12 reps on major leg exercises

**Deadlifts: Choose from: 10, 6, 4 reps; 5,5,5 reps; or 12, 10, 8

*Do Good mornings only once a week

Regular back squats and variations were the most important exercise for Arnold to build big, thick thighs. After that, he focused on other leg exercises: leg extensions, lunges, stiff-legged deadlifts, good mornings, and leg curls.

He then would shock the leg muscles by changing from squats to leg presses with extremely heavy loads. Arnold sometimes would do ten sets of ten reps on squats or leg curls, doing every rep in every set with maximum intensity. He would train legs in two sessions on many occasions, one in the morning and one in the afternoon. This two-a-day split ensured he could push himself to the absolute limits with each rep.

Another anomaly found in Arnold’s leg workouts was his short rest periods between sets. This allowed him to retain as much blood in his leg muscles for an extended period.

Exposing your weak points is a favorite saying of Arnold’s, and that is exactly what he did when it came to his calves. When training calves, Schwarzenegger commented that he felt that the gastrocnemius muscle and soleus muscle had a mind of their own and that from workout to workout, he would have to adjust his training to what felt best that day.

Arnold Workout for ABS

Days Exercise Sets Reps Monday & Thursday Decline Sit-ups 5 25 Wednesday & Saturday Kneeling Cable Crunch 4 25 Tuesday & Friday Leg Raises 5 25

Note: You can do Roman Chairs instead of Decline Sit-ups if you want.

The mainstays for Arnold’s (famous 4-pack) ab routine were leg raises with straight legs and bent knees, sit-ups, and up to 500 reps of Roman Chair sit-ups and crunches. The abdominal area wasn’t Arnold’s best feature, but he managed to figure out ways of turning this weakness into strength. During competitions, you can notice how his posing affected the way his waist looked to the judges. He was a master at smooth movements that took advantage of certain angles to make his waist appear smaller. Arnold’s training split would involve working the abs every day he trained.

ARNOLD TRAINING TIPS & TRICKS

Full Range of Motion: Arnold trained a number of exercises through an extended range of motion so that he could stretch the muscle fibers under tension as much as possible. He believed that working through an exaggerated range of motion led to superior gains and helped him keep his muscles limber.

Maximum Intensity: Arnold was a big believer in going 100% on all reps of all sets. He often comments about people that focus too much on the workload ahead of them. Therefore, making it easy on the early sets and reps to make sure there’s enough in the tank to complete the desired work.

Full Spectrum of Rep Ranges: To achieve strength and muscle gains, it’s necessary to work your muscles with various sets and rep ranges. As you can see in Arnold Schwarzenegger’s split, he used both high volume and low volume rep ranges.

Supersets: Arnold was notorious for using the superset method with several exercises. Supersets are when you’ll do two different exercises back-to-back without a rest in between. For example, on chest days, he would superset dumbbell flys and dumbbell/barbell pullovers. Arnold famously trained using supersets of chest and back exercises to get a high volume of lifting done in a short amount of time while he produced more muscle density by working opposing muscle groups at the same time.

Pyramid Sets (1-10 Method): Arnold would find a weight that he could lift with maximum effort for one rep. Then he would lower the weight just enough to barely pull off two reps then follow this procedure until he got to 10 reps. He did this without rest apart from changing or lowering weights. This is a brutal one; beware!

Drop Sets (Strip Sets): Arnold frequently used drop sets in his training, although he didn’t necessarily follow the conventional way of dropping 20-25% of the total weight of each set. Instead, he had his lifting partners strip weights after his final working set. To do this, after the plates were pulled off the bar, he would do 5-10 reps, then keep reducing the weight while completing 5-10 reps each time without any rest in between. Finally, he would end up with just the bar while trying to hit 20 reps at the end.

Max Effort Reps: With this training method, Arnold would choose a specific exercise then see what he could do for a one-rep max after completing several sets beforehand. He would follow somewhat of a reverse pyramid where he took rests between sets of 20, 15, 10, 8, 5, 3, 1, 1, then 1 to get his max. Be careful with this method; it’s sure to test your limits.

Related: How To Implement Progressive Overload To Continue Improving & Growing

ARNOLD’S DIET & SUPPLEMENTATION?

Arnold said that he always ate five meals throughout the day because he didn’t like to overstuff himself. He wasn’t a big eater, so he was comfortable eating a regular-sized steak at 10oz with some vegetables rather than stuffing an oversized piece of meat down his pie hole. He would eat a few scrambled eggs with sausage or bacon with some tomatoes and onions for breakfast. Then he would have a protein shake with milk 2 hours later. He generally went by the rule of consuming 1 gram of protein per pound of bodyweight. This means he would be consuming 230-250 grams of protein daily.

ARNOLD SPLIT VS PPL

The Arnold split and PPL can share a similarity in doing each as a 6-day workout split, and legs are done on a single day, but that’s just about all they have in common. The Arnold split doesn’t work by targeting pushing and pulling muscles on separate days. Instead, the Arnold split focuses on working for antagonistic muscle groups like the chest and back within one workout session.

We can’t say that the Arnold Split is better or worse than PPL; they’re just different. We’ve used both these workout routines to achieve some great results. It comes down to your end goals and how your body reacts to these training methods. Fitness is an individual journey, and what worked for Arnold might not be the best for you. You’ll have to experiment to find what suits you and your end goals, then get after it.

HOW MANY HOURS DID ARNOLD SCHWARZENEGGER WORKOUT A DAY?

At the high end of the spectrum Arnold would workout 5-6 hours one day, but this isn’t sustainable long-term. So, for the most part, Arnold trained 1-2 hours a day unless he was close to a competition where he had to turn it up a notch.

HOW MANY TIMES DID ARNOLD SCHWARZENEGGER WORKOUT A DAY?

Arnold would work out one or two times daily, depending on how far out from competition he was. But, generally speaking, he would have one intense training session per day. He would train six days a week then have one rest day on Sunday.

FINAL NOTE

Arnold is an outlier, but that doesn’t mean that you shouldn’t be able to follow the blueprint that he’s laid down. With grit, sacrifice, and a desire to make your dreams a reality, you can make things happen that you never thought possible. If you decide to give Arnold’s split a try, let us know how it goes and if you’re able to make any significant progress in your training.

More Workout Splits:

Arnold Schwarzenegger trains 6 days a week, focusing on a different body part each day, to ‘stay as lean as possible’

Arnold Schwarzenegger currently works out six days a week and focuses on a different body part each session.

His aim is “to stay as lean as possible,” so he performs exercises as a circuit with minimal rest.

Schwarzenegger announced earlier this year that his current goal is to lose body fat.

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In his latest newsletter, Arnold Schwarzenegger shared his current training regime.

The former governor and retired body builder works out six days a week and does body part splits, which means he works on a different part of the body for each session.

Schwarzenegger said he trains chest and back one day, biceps, triceps, and shoulders another day, and legs the third day, and then repeats.

In each gym session he does 30 sets, and gave an example of a chest and back day as five sets of each of the following exercises:

Machine bench press x 20 reps

Lat pull down x 20

Machine flies x 20

Rows x 20

Incline bench press x 20

Pullover x 20

Schwarzenegger announced earlier this year that his current goal is to lose body fat, and he changed his diet to reach his goal, including cutting out bread (although nutrition experts told Insider this isn’t necessary to lose weight).

In his newsletter, the 73-year-old said he is training “to stay as lean as possible.”

To sculpt his frame, he designs his workouts so that he takes very little rest between sets and performs the exercises like a circuit, going from one straight to the next.

“If you’re trying to gain more muscle, do less reps and instead of a circuit, do each chest and back exercise as a superset,” Schwarzenegger said. “Finish the five sets of bench and the pull down and then move on to the next two exercises.”

He advised his followers to experiment in the gym to find what works best for them, because that’s how you stay consistent.

“Some people want pure strength, some people want less fat, some people want more muscle, but the key is that you show up every day,” Schwarzenegger said.

Arnold Schwarzenegger Workout Routine

When Arnold Schwarzenegger prepared for the Mr. Olympia contest in the early 1970’s, his workouts were legendary for their incredible intensity. It was rumored that Arnold would need to train with at least three different training partners at separate workouts because no mere mortal could keep up with the Champ each training session, week in and week out.

Arnold would train six days a week, twice a day when preparing for the Mr. Olympia contest. Furthermore, he would also train each muscle group three times a week, often doing as many as 20-30 sets for each body part.

FOLLOW THE KING

Because Arnold was the undisputed King of Bodybuilding during those days, everyone who lifted weights and wanted to be a bodybuilder would follow the same workouts. Everyone trained six days a week, training each muscle group at least twice a week. A typical workout split would be Monday and Thursday, chest and back, Tuesday and Friday, legs, and Wednesday and Saturday, shoulders and arms.

Of course, Arnold and many of his contemporaries training at the Gold’s Gym in Venice, California had some advantages that your average weight trainer did not share. First of all, he was extremely genetically gifted for building muscle. Second, he was using performance enhancing drugs (which were legal at the time with a doctor’s prescription) during his contest preparation. As a result, the average aspiring bodybuilder was often frustrated in their lack of muscular gains as compared to the Bodybuilding Gods that they admired in the pages of the muscle magazines each month.

THE NAUTILUS SYSTEM

Arnold’s Schwarzenegger’s workout routine was in stark contrast to the preaching of Nautilus founder Arthur Jones. Jones advocated brief, intense workouts with a short duration period of only 30 minutes each. Instead of splitting up the body into separate muscle groups and training every day as the bodybuilders in Gold’s Gym did, Jones had his students only performing minimal sets for each muscle group as opposed to the high volume (20-30 sets) being practiced by most of the bodybuilding world at the time.

Jones bragged to the world that bodybuilding prodigy Casey Viator was a strict proponent of the Nautilus system and used brief but intense workouts to build his magnificent physique. Casey won the coveted AAU Mr. America title in 1971 at the young age of 19 years old. Never before or since had a bodybuilder won such a prestigious title so young.

THE BIRTH OF HIGH INTENSITY TRAINING

Five years later, rising bodybuilding superstar Mike Mentzer followed a similar training philosophy when he won the IFBB Mr. America title in 1976. Mentzer shook things up in the bodybuilding world when he shared his training routine in a Muscle Builder Magazine interview after the win. He claimed that he used to train six days a week, using high sets for each muscle group, just like everyone else did. However, after becoming frustrated with his lack of progress, he decided to dramatically decrease the volume of his training, doing as little as 5 sets per body part and training only three days a week. High intensity training (HIT) was born.

As a result of this change in his training program, Mentzer gained significant muscular size and went from a distant third place at the 1975 Mr. America contest to dominating the event only one year later and winning the overall title.

How often do bodybuilders workout, some might ask? Mentzer explained that you can train long or hard but you can’t do both at the same time. He used the analogy of a runner. Just as you would never be able to sprint for a full mile, a bodybuilder who is performing 20-30 sets for each muscle group is not training really hard. He is simply pacing himself to get through the enormous amount of sets that he has to do each workout. If he was really training intensely, it would be impossible to do that many sets at that intensity level. It would be like sprinting all out for a full mile.

THE 3 DAYS ON, 1 DAY OFF ROUTINE

In the 1980’s and ’90’s, bodybuilders scaled back their training, taking into account the importance of recuperation. In the 1980’s, a popular training routine was 3 days on, 1 day off as opposed to training six days in a row. That extra day of rest allowed the body to recover and enhanced muscle growth more.

HIGH INTENSITY TRAINING MAKES A COMEBACK

When Dorian Yates won the Mr. Olympia contest in 1992, HIT made a comeback. Dorian followed a training program very similar to the one advocated by Mentzer, only training four days a week with extreme intensity and low sets. As Dorian continued winning the Mr. Olympia contest and became one of the biggest bodybuilders of all time, more people started following his lead by cutting back the volume and training less and less. It was during this time period that most bodybuilders began training each muscle group only once per week.

THE MORE IS BETTER APPROACH

Today, bodybuilders and other aspiring physique athletes have reverted back somewhat to the training programs of the 1970’s. Perhaps due to the growing influence of social media, in which people like to post what they are doing on a daily basis, training frequency has increased. It’s not uncommon today to see people training every day, often seven days in a row. Phrases like “killing it”, “never give up” and “don’t quit” are hash tagged in social media posts as aspiring athletes brag how committed they are to training by showing up at the gym every day, sometimes twice in the same day. Slow to respond muscle groups are often hit three times a week in order to bring them up to par. The “more is better” approach is back with a vengeance!

WHICH TRAINING PHILOSOPHY IS BEST?

After the pendulum has swung back and forth so many times in regards to Training Duration and Frequency, the question looms: which training philosophy is the best? Much of it depends on many factors including what is your objective for training (fitness, muscle mass, definition) and your individual make-up (age, recovery ability, genetic and metabolic attributes).

1. The Age Factor

Younger bodybuilders tend to recuperate much faster than older trainers. The tendons and muscles recover much faster at a young age so training each muscle group twice a week would be more conducive to these bodybuilders compared to those in the middle age category. Older trainers find it more difficult on the joints and tendons to subject them to twice weekly workouts for the same muscles.

2. Training Intensity

Another factor is training intensity. Training with heavy weights that only allows for 6-8 repetitions will subject the body to a different type of stress compared to training with less resistance for more reps and volume. The heavier training will tear down more muscle tissue and put a stress on the joints and nervous system. It would not be advisable to train every day when training this intensely. However, if your goal is more fitness oriented training instead of building muscle, you will be using less resistance and will not be subjecting the nervous system to as much stress. As a result, you would be able to train more frequently with less days off.

3. Workout Type

The type of workouts you perform is also plays a significant role. Workouts that are designed to burn body fat, increase endurance and raise the overall fitness level will be performed faster with reduced rest periods. The emphasis is on training hard by training fast, thus increasing the endurance capability as well as muscle development.

Training to get big and strong, however, will require the opposite approach. More resistance with less repetitions requires an all-out training approach, similar to a sprinter compared to a long distance runner. Muscular development is achieved by pushing the muscles to handle greater loads with maximal effort. This also increases the stress on the nervous system, necessitating the need for more rest and recovery.

Keep these factors in mind when designing a training program for yourself. Look at your training experience, intensity and goals as well as your personal characteristics (age, metabolism, recovery ability). Following the routine of your favorite bodybuilder or internet sensation may or may not be the best path for you to follow. Do what is best for you to reach your goals and success will be yours!

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