Training Like ARNOLD For 30 DAYS!

I'm sure you got into working out for the same reason I did because of this guy you saw this movie so I'm coming day and night you read this book and you thought it's just a matter of days before I look like him and I'm walking around with beautiful women on my shoulders but anybody who started this bodybuilding Journey will tell you it takes time and pair that with a body positive movement I'm still not there so I thought it'd be a good idea to take a look back at Arnold style of training and nutrition to see if it still holds up today because since the Golden Era bodybuilding there's been numerous case studies done looking at his exact training style and we just have a better overall understanding of nutrition so we can see if there's anything useful we want to integrate in our current training or if it's all just d-ball and genetics and I don't want to just sit here and look at case studies and critique what is our bodybuilding Jesus so for the next 30 days I'm gonna go through his exact training program and I'm gonna eat everything he ate on his mass building diet what kind of sicko eats two cups of full fat cottage cheese oh I'm gonna throw up for sure meal one four whole eggs third cup of oats tablespoon of honey two strips of bacon holy [ __ ] obviously the thing you're going to replace here is the bacon if we look at it from a pure macro standpoint it's just fat and protein there's better sources you could have [ __ ] it smells good though when's the last time you've had bacon with the honey I can see why people slowly eat themselves to death now when you look at this training split the first thing that should jump out to you is holy crap I am under training because he trained every body part three times a week Monday morning chest and back at night legs and calves Tuesday Morning shoulders lower back arms forearms if he wasn't too tired if he was he would split it up into an AM PM workout as well then repeat repeat repeat repeat's insane the potential for over training is at an all-time high because you're consistently walking into the gym about to train a muscle that still is incredibly sore weird thing is though after about two weeks your body kind of gets used to it but it's definitely not optimal Brad schoenfeld ran a meta-analysis looking at this exact thing frequency of training try to figure out what's best to train a body part one two or even three times a week and what he found is that depending on the body part it's best to train it twice in comparison to one time a week as far as anything more than that no [ __ ] clue where do I stand on it personally I think three times a week for your entire body is way too much obviously it worked for him and I think it works great to bring up weak body parts but not for your entire body it was a full-time job to recover from the workhouse the number of naps I took over the last 30 days is embarrassing and not one of those shitty naps where people take on the couch when you actually get into bed and you wake up you have no idea what day or year it is those naps I think a better option for most people would be to do his split where you hit every body part twice a week meal 2 10 ounces of red meat two sweet potatoes three ounce nuts one tablespoon olive oil large salad overall this is a pretty phenomenal meal except the salad the salad can piss off now there's a couple things I loved about his programming and one thing I didn't the first is pairing chest with upper back now technically you got to be careful because as you train your chest and it gets tight it's going to cause your shoulders to internally rotate and it's not as simple as just pulling weight down because as you train your lats they actually insert on the anterior side of your humor so as those get tight it's going to also cause that shoulder to tip forward and down but as long as you focus on externally rotating your shoulders as you do your lap movements to bring in your rhomboids your lower traps I love this idea because two of the biggest complaints I hear from people is that I can't keep my shoulders out of my chest pressing movements and I can't connect with my lats by super setting which is the majority of what Arnold did Super sets triceps giant sets he wasn't really a big straight set kind of guy you're actually targeting the muscles it'll help bring those shoulders back before you press and as you pull down having that tight chest to work against should help you have a better mind muscle connection it's like that beautiful horrible pain you get when you superset biceps and triceps but to an even greater degree it's definitely two body parts I'm going to continue to pair going forward for a while 16 ounces so milk Two Scoops Weight Gainer it's like cake batter first thing I screwed up is I should have got chocolate vanilla sucks second given the opportunity always eat whole food instead of a shake the quality of these things are not great but you got to wonder what kind of Weight Gainer shakes did Arnold have back in the day I'm assuming it was just cornstarch and rancid protein the farts I'm sure the farts were just awful another thing I loved about this program related to that is that I'm a huge fan of pullovers for Less I never do them for chest I did when I was younger but it's a bit of a tricky movement the first half of the movement is perfect for targeting your lats and as you continue to pull through it shifts the focus to your chest and surprisingly does a really good job with this I verified this with the EMG device it's one of the few exercises that really targets those lower fibers the ones that originate off your costal and abdominal sheath but it's rare I would train chests and upper back together like this so usually I just cut it in half and make it a strict back exercise so now it makes so much sense why Arnold Threw It on at the end because it is the ultimate finisher and you end up hitting secondary muscles that you constantly neglect like your serratus anterior and that thing is important unless you want your scap to pitch a tent at your back quick break to check out our most recent Foster and no it's not our fault he had diabetes before we got him foreign [Music] chicken two cups brown rice one large salad one tablespoon olive oil [ __ ] this salad again but even more important than that nobody should be eating brown rice eat white rice now if we look at the exact exercises you did you're gonna see what I did not love about his program and that's you're doing stiff leg deadlifts for lower back that means you're training legs every single day why why meal five two cups of full fat cottage cheese and three ounces of nuts I mean it makes perfect sense it's more of a slow digesting casein it just it gets gross after a while it starts out really sweet and then it starts to taste like [ __ ] I will say this if you haven't trained like Arnold before do it do it for at least seven days obviously you're gonna over train but that's okay that's not the point it's going to teach you how to push yourself and then from that point on every time you step in the gym you'll have the ghost of Arnold judging you just a public service announcement no thick women were hurt filming this video also if you've tried Arnold's training you want to try something else programs are linked below all only 20 bucks get after it

Channel: Ryan Humiston

Views: 439,845

Keywords: arnold schwarzenegger training, arnold schwarzenegger workout, arnold schwarzenegger, arnold schwarzenegger bodybuilding, i trained like, arnold workout, arnold schwarzenegger diet, arnold schwarzenegger workout plan, 30 day transformation, build muscle, how to build muscle, will tennyson, hypertrophy, ryan humiston

Id: fKVum-xVQtc

Length: 6min 0sec (360 seconds)

Published: Thu Apr 27 2023