Some secrets have finally been revealed. Find out how to train like Arnold Schwarzenegger!
When it comes to famous and respected people in the bodybuilding community, 9 out of 10 people will mention Arnold Schwarzenegger as the greatest of all time. He is an actor who embodied the fitness look of a machine, literally in The Terminator, but also across all the bodybuilding competitions he won across the world.
However, now with old age, you would expect him to slow down, no? That is simply not an option for him. “When you train, it is not just that your body gets pumped up and gets stimulated with blood, but it is also your mind,” he says.
In an interview for Men’s Health, he shared a little bit of his working out techniques and secrets to keep it fit at an older age. Maybe you can learn a thing or two from him?
Train Like Arnold Schwarzenegger
Arnold Schwarzenegger understands he is no longer a young man – he is 75 years old – so he chooses to do more sets with lighter weight, but very fast. “I just do it faster, lighter, but correct exercises and I try to stay young.”
How fast? He likes to do 25 to 30 sets in half an hour! Check out below his workout.
- Machine Preacher Curl – 1 set of 30 reps, then 4 sets of 10-12 reps
- Machine Dip – 1 sets of 30 reps, then 4 sets of 10-12 reps
- Overhead Press – 5 sets of 10-12 reps
- Machine Lateral Raise on a Machine – 5 sets of 10-12 reps
- Machine Rear Delt Fly – 5 sets of 10-12 reps
For the shoulder circuit, Schwarzenegger likes to do the last rep on each set with a 5-second iso-hold squeeze. “Hold it in and slowly down, slowly down. Get the burn.”
Read More: 8 Gym Machines You Should Stop Using
To see him in action performing the exercises and being just a generally nice guy with others in the gym, see the video below.
There are many reasons why you should do strength training as part of your overall fitness routine. Here are some of the key benefits:
- Builds muscle: Strength training is an effective way to build and maintain muscle mass. This can help increase your metabolism, which can help you burn more calories throughout the day.
- Increases strength and endurance: By challenging your muscles with resistance exercises, you can increase your strength and endurance, which can make it easier to perform daily tasks and activities.
- Reduces the risk of injury: Strong muscles and joints are less likely to be injured during physical activity, which can help reduce your risk of injury and improve your overall physical performance.
- Improves bone density: Strength training has been shown to increase bone density, which can help reduce the risk of osteoporosis and fractures.
- Enhances overall physical performance: Strength training can improve your overall physical performance, whether you’re an athlete looking to improve your performance in a specific sport, or just looking to perform daily tasks with more ease.
- Boosts confidence and self-esteem: As you see progress and improvements in your strength and physical abilities, it can boost your confidence and self-esteem.
- Improves quality of life: Strength training can improve your overall quality of life by making it easier to perform daily tasks, reducing the risk of injury, and improving your overall physical health and well-being.
Overall, incorporating strength training into your fitness routine can have numerous benefits for your physical and mental health, and can help you live a happier, healthier, and more active lifestyle.
How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Remember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.