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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 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.I looked at Arnold Schwarzenegger, an extremely successful man in a number of categories. He said in his 2009 Commencement Address at University of California that he sleeps 6 hours a night: “There are 24 hours in a day.
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How many hours a day did Arnold Schwarzenegger workout?
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.
How many hours did Arnold sleep a night?
I looked at Arnold Schwarzenegger, an extremely successful man in a number of categories. He said in his 2009 Commencement Address at University of California that he sleeps 6 hours a night: “There are 24 hours in a day.
Did Arnold train arms everyday?
Being that he was now working on a six-day double split (two workouts per day, six days per week), he’d be blasting his arms with this grueling routine three times each week. And you thought his mass-building routine was a bear!
How many hours a day do bodybuilders train?
Interestingly, they only trained, on average, about 5 days a week, for about an hour (plus or minus a little bit) at a time. Yes, that’s right – about 5-7 hours total.
How long did Arnold Schwarzenegger rest between sets?
Despite the intensity of his leg training, Arnold usually kept his rest periods between sets short—no more than one minute.
Is 6 hours enough sleep to 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.
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 7 hours enough for muscle growth?
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.
How many hours does Dwayne Johnson sleep?
Dwayne “The Rock” Johnson is so productive that it seems like he doesn’t sleep. As it turns out, he doesn’t. The actor and former WWE wrestling star told Variety that he gets just three to five hours a night. “The only thing that’s regimented is I have to wake up before the sun gets up,” he said.
What time did Arnold wake up?
Universe invited Arnold to live with him when he was 19, and that included 4:45 a.m. wakeup calls, protein powder mixed in Corn Flakes (pre-LADDER days), and Arnold squatting 500 pounds by 5:30 a.m. “It was the most brutal wakeup call I ever had,” said Schwarzenegger.
How did Arnold get big biceps?
Arnold hammered his biceps hard, using myriad advanced training principles. He also mastered the art/science of visualization, which allowed him to almost will his biceps’ transformation from mere muscles to mountains..
How do I get a chest like Arnold?
- Incline dumbbell press: 4 sets of 10, 8, 8, 6.
- Close-grip chin-up: 4 x 10.
- Dumbbell flys: 4 sets of 10, 8, 8, 6.
- Parallel bar dips: 4 sets of 15, 10, 8, 8.
- T-bar rows: 4 sets of 15, 10, 8, 8.
- Bent over rows: 4 x 10.
Is 2 hours at gym too much?
Those who need to lose weight might need even more. Based on that, working out 2 hours per day might not be a very big stretch for most people. However, if you are new to exercise, a 2 hour workout can do more harm than good. Start with 15 minute sessions, then gradually at time as your body adapts.
Do bodybuilders live longer?
SAN DIEGO—Bodybuilders have a mortality rate 34% higher than that of the age-matched U.S. male population, according to a study presented at the American Urological Association’s 2016 annual meeting.
Is 1 hour in the gym enough?
Is one hour in the gym enough to get fit? When it comes to building strength, an hour-long session is more than adequate for both beginners and intermediates. It will allow you time for a 5-10 minute warm-up, 40-45 minutes of weight training and 5-10 minutes of cooling down and stretching.
Did Arnold Schwarzenegger have a six pack?
Some of the fittest people around can’t achieve six- or eight-pack abs. One of these people is Arnold Schwarzenegger, who, even during his bodybuilding days, sported a four-pack.
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.
How many reps does Arnold do?
Correct Rep Range
Arnold advises doing 8-12 reps for the upper-body muscles and 12-16 for the lower-body muscles. This is due to the fact that the lower-body muscles can withstand fatigue slightly better than the upper body, so they can handle the higher rep range.
How often did Arnold Schwarzenegger workout?
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 hours is overtraining?
If you workout for 2 hours straight at a very high intensity, then do it again every day, you could very well be overtraining. For most people exercising roughly 45 minutes to an hour a day, 4 to 5 days per week is the sweet spot which will prevent overtraining regardless of how intense your workouts are.
What was Arnold Schwarzenegger workout routine?
…
Arnold Schwarzenegger Chest, Back, & Legs Workout.
| Exercise | Sets | Rep Goal |
|---|---|---|
| T Bar Row | 5 | 6-10 |
| Seated Pulley Row | 6 | 6-10 |
| One Arm Dumbbell Row | 5 | 6-10 |
| Stiff Leg Deadlift | 6 | 15 |
What time did Arnold wake up?
Universe invited Arnold to live with him when he was 19, and that included 4:45 a.m. wakeup calls, protein powder mixed in Corn Flakes (pre-LADDER days), and Arnold squatting 500 pounds by 5:30 a.m. “It was the most brutal wakeup call I ever had,” said Schwarzenegger.
how many hours did arnold schwarzenegger train a day
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FOLLOW THE KING
THE NAUTILUS SYSTEM
THE BIRTH OF HIGH INTENSITY TRAINING
THE 3 DAYS ON 1 DAY OFF ROUTINE
HIGH INTENSITY TRAINING MAKES A COMEBACK
THE MORE IS BETTER APPROACH
WHICH TRAINING PHILOSOPHY IS BEST
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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!
Get More Hours In Your Day
We’ve all fallen prey at some point to the excuse that there aren’t enough hours in a day. There aren’t enough days in a week, weeks in a month, months in a year and so forth. What would you say if I told you that I’ve found them?
Controversial as this blog may be, there is a direct correlation between sleep and success. Having looked at successful people like Sir Richard Branson, I found that many are members of the elite 5am Club who begin their day at 5 in the morning. On finding this out a few years back, I decided it was only right that I joined the club too. Not many people are up at 5. It’s a bit of an unsociable hour. Perfect – no distractions. Within just a few weeks my life had transformed.
After I get up (waking to an app that matches my circadian rhythms) I head to the kitchen and consume a blend of nutrients coupled with a glass of water with a pinch of Himalayan rock salt added to alkalise the body and replace fluid that I may have lost overnight. The body is a complex machine – look after it!
Shortly after 5 o’clock I begin on my self-development. This can comprise a number of additional things but will always include 30 minutes of reading, 15 minutes on my Daily Reflections (which are available to download for free on the burnthebullshit website), and at least 15 minutes that I spend planning my day with my goals in mind, setting 3 clear targets for that day.
That takes me to 6 o’clock. At 6 o’clock I train – weights, running or some form of hybrid training. I like to get training done in the morning for a number of reasons: I can’t later get side tracked and miss a session, it sets me up mentally for the day and it also kick-starts my metabolism for the day. The benefits are endless. By the time I am done with these initial two phases of my morning routine I’m firing on all cylinders both mentally and physically, while most people are still only just getting out of bed.
So, why do I tell you all of this? Let’s talk a little bit about sleep. How much sleep should we have? Well, ‘scientists say’ (and my Nan too) that we should have 8 hours of sleep every night. That theory is fine, I used to use that excuse too. Previously when waking up tired I didn’t realise that I was in fact oversleeping – I even thought that it was because I was under rested and overslept more. Have you ever had a day where you had a long sleep and then woke up feeling groggy? Perhaps so much so that you struggled to snap out of that state for the rest of the day?
‘Some of you don’t want to succeed as much as you want to sleep.’ – Eric Thomas
I mentioned earlier that I looked at how much people were sleeping. I looked at Arnold Schwarzenegger, an extremely successful man in a number of categories. He said in his 2009 Commencement Address at University of California that he sleeps 6 hours a night: “There are 24 hours in 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.”
Now here is a man (a big one at that) who is advocating sleeping for 6 hours and delivering consistently great results in his life. He pretty much blew my ‘needing extra sleep because I train a lot’ excuse out of the water, world champion body builder that he is! My personal findings after sleeping an average of 5 hours and 40 minutes a night over the space of 90 nights were (amongst other things) that I had more energy, a better body, greater results within my business, was studying more, felt more focused and, I would go so far as to say, got a real sense of personal gratification.
What time you can get yourself out of bed is a reflection of your mindset. If you conquer that urge to sleep then you can conquer anything – how you do one thing is how you do everything. That means if you can succeed with regulating your sleep, then you can succeed with regulating your diet, and you can succeed with regulating your work and your life.
I once dismissed an employee because I found out that she was being dishonest with her spouse about smoking. She had told him that she quit a year ago but was consistently still smoking around 10 death sticks a day. Legalities of the dismissal aside you may say it sounds trivial. Is it really trivial when you consider that this person’s spouse should be the person for whom she held the highest respect and yet she was lying to him?
If people can lie to their spouses, what would they do to us? She lacked integrity and one of the core values of the company is congruence, walking our talk. If you want to know what someone is really like, take a look at how they treat the ones they claim to love and you’ll get an idea of what they have in store for you. As I said, how we do one thing is how we do everything.
Okay here’s the exciting part: maths! If Person A sleeps 8 hours a night and Person B sleeps 6 hours a night, then there’s a 2 hour difference in how long they’re asleep. What that means is that there’s a 2 hour difference in how long they’re awake. Now, let’s multiply that across the year. 2 hours, every single day, 365 days a year equates to 730 hours of sleep. 730 extra hours Person B gets to be awake every year. That means Person B gets an additional 45 of Person A’s 16 hour days every year! An extra month and a half! Compared to Person A, Person B is alive for 13 and a half months every year!
I honestly think that if you have the audacity to claim that you’ve got dreams, visions, beliefs, aspirations – and you’re sleeping on them – then you don’t want them bad enough. Simple.
The Challenge:
Mind over mattress.
I challenge you to try the 5am Club on for size. If you work night shifts or have a schedule that doesn’t permit this, then exercise a degree of common sense and adapt the plan to suit your needs. The key thing I am challenging you to do is not so much get up at 5am; it is to stop oversleeping. Drop the excuse that you need 8 hours and try 6.
Arnold Schwarzenegger’s Ultimate Arms Workout Routines
Sure, Arnold Schwarzenegger’s arms routine helped create the physique that is still considered by many to be bodybuilding’s greatest ever, but knocking it out three days a week for the majority of us is a bit, well, excessive. Here’s some advice for making the routine more feasible: Arnold Schwarzenegger is a one-in-a-million kind of guy, if not a once-in-a-lifetime phenomenon.
“No kidding,” you say. “Why are you telling us something we’ve known since we had muscles worth flexing?” By overstating the painfully obvious, we hope to make the point that as a uniquely gifted athlete, Arnold was capable of doing things in a gym that most mere mortals might find overtaxing if not damn near impossible.
Even in advanced athletes, symptoms of overtraining, including chronic fatigue and injury, can result from trying to follow Arnold’s workouts to a tee.
That being said, we believe that all bodybuilders—young and old, novice and pro—can benefit by following the principles presented by Arnold in this piece. Because bodybuilding is such an individual activity, it only makes sense that you should tailor every routine to your personal capabilities and goals anyway.
Unless you’re at an advanced level, we advise you not to try to emulate the volume of work Arnold did for biceps. If you’re a beginner or an intermediate trainee, do two or three sets per exercise from his offseason routine and see how it goes. If you’re an advanced competitive bodybuilder, we recommend that you confine yourself to performing three of the five pre-contest sets.
ARNOLD’S OFF-SEASON ROUTINE
When bulking up, Schwarzenegger would follow a six-day split, hitting arms twice per week. Incredibly, each arm workout would take a full two hours: 45 minutes for triceps, 45 minutes for biceps and 30 minutes for forearms, in that order. “The severity of using absolute maximum poundage for each exercise of this super- bombing routine requires three to four days of rest between arm workouts so that full recuperation and maximum growth occur,” Schwarzenegger instructs. Breaking down curls into two main categories—mass building and isolation—Schwarzenegger chose two exercises from each group to ensure that he would build not just mass, but quality mass.
Exercise Sets Reps Cheating Barbell Curl 5-8 8-12 Incline Dumbbell Curl 5-8 8-12 One-Arm Concentration Curl 5 10 Standing Alternate Dumbbell Curl 5 10
ARNOLD’S PRE-CONTEST ROUTINE
“Three months before a contest, I would change my arm routine completely,” says the Oak. “My goal now was to zoom in on chiseling in all the cuts and shape possible. I’d cut down on my sets and go to a superset style of training and try to get a maximum pump each workout.”
During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. Being that he was now working on a six-day double split (two workouts per day, six days per week), he’d be blasting his arms with this grueling routine three times each week. And you thought his mass-building routine was a bear!
But there’s more. “When I was zeroing in for a big contest, I’d stand in front of the mirror between sets for biceps and flex my arms, holding the flex for a minute, maybe two, even three minutes. I’d do that because contest posing is hard. Having muscle is one thing, but having control over it and endurance are two others.”
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