Arnold's Legendary Shoulder and Arms Training Blueprint
Arnold's intense training approach revolutionized bodybuilding through extreme volume and frequency. Here's a detailed breakdown of his shoulder and arm training principles.
Shoulder Training Principles:
- Trained shoulders with high volume (50+ sets per workout)
- Targeted all three deltoid heads from multiple angles
- Combined front and behind-the-neck presses
- Prioritized heavy compound movements early in workouts
- Used varied exercises and angles for complete development
- Introduced the Arnold press for enhanced front deltoid emphasis
- Incorporated single-joint movements for isolation
- Focused on full range of motion in trap exercises
- Followed pyramid format: increasing weight, decreasing reps
- Maintained 8+ reps even with heaviest weights
Arm Training Fundamentals:
- Performed 20 sets for biceps, split between mass-building and definition
- Supersetted biceps and triceps for maximum pump
- Prioritized standing barbell curls for mass
- Used full range of motion on heavy movements
- Implemented 6-8 reps for mass exercises
- Performed 8-12 reps for definition work
- Incorporated cheat curls for forced reps
- Extended triceps sets with partial reps
- Focused on achieving maximum pump
- Utilized up to 20 reps for triceps development
Training Tips:
- Maintain proper form during heavy lifts
- Focus on mind-muscle connection
- Incorporate both mass-building and definition exercises
- Use supersets to increase training intensity
- Allow for adequate recovery between sessions
Key Exercises:
- Shoulders: Arnold press, military press, lateral raises
- Biceps: Standing barbell curls, incline dumbbell curls
- Triceps: Pushdowns, close-grip bench press
Remember: Arnold's volume and frequency may be excessive for most trainers. Adjust the program according to your experience and recovery ability.
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