If there is anyone we can call a fitness icon, it is Arnold Schwarzenegger. The world-famous actor has been well known in the bodybuilding world for 50 years. During that time, Arnold won the “Mr. Olympia” title 7 times and became an idol to generations of men. He is an example and an inspiration to thousands of young people who want to look like him and achieve his sporting success. Despite these accomplishments, Arnold is widely known as one of Hollywood’s most beloved actors.
Biography
Just a few days ago, Arnold Schwarzenegger celebrated his 71st birthday. He was born on July 30, 1947, in Austria. He became interested in bodybuilding as a teenager and dreamed of winning the “Mr. Universe” title one day. And he did. Just after turning 20, Arnold had already won titles at various prestigious competitions, including “Mr. Germany.” In 1961, he began taking fitness more seriously and embarked on his career as a bodybuilder.
Read more: The development of fitness and group training over the past 100 years
In 1968, he emigrated to the US, where he worked in construction. Thanks to his impressive, muscular physique, Arnold managed to break into the world of film. He started out with small roles. Between 1970 and 1980, Hollywood’s favorite won the “Mr. Olympia” title a full 7 times—the pinnacle of any bodybuilder’s career. His big breakthrough on the silver screen came with the release of “Conan the Barbarian” (1982). More film hits followed, including the famous “The Terminator,” “Last Action Hero,” and “Jingle All the Way.” Interestingly, Schwarzenegger was the first choice for the lead role in the blockbuster series “Die Hard.” After he turned it down, the producers offered the role to Bruce Willis. In 1986, Arnold married TV host Maria Shriver. In 2011, they divorced after 25 years of marriage.
Arnold Schwarzenegger can easily be described as the most famous bodybuilder of all time. He managed to draw many nations’ attention to bodybuilding, proving that this sport takes tremendous effort and dedication.
Read more: Active After 40: Mission Possible
In 1999, he was inducted into Joe Weider’s Hall of Fame for the greatest bodybuilders. In 2003, he was elected governor of California. He took the role extremely seriously and continued to inspire people with his vision of success and the need to grow and help others. Arnie also received further worldwide recognition when he was included in the “Guinness World Records” book. He is listed as “possibly the most perfectly developed man in world history.”
Training Routine
During his competitive career and development as a bodybuilder, Arnold Schwarzenegger trained 6 times a week. His workouts included many repetitions with heavy weights. Here’s a summary of his program, but note that it is not suitable for beginners or intermediate athletes. You need considerable bodybuilding and fitness competition experience if you want to train like Arnold did during his competitive years.
Read more: Which contact sports can help us build muscle?
A distinctive feature of Schwarzenegger’s training is his preference for splits. This means he divides his workouts by muscle group and never trains his whole body in one session. At first, he split his workouts into upper- and lower-body sessions. Then, in the 1970s, like most bodybuilders, he began dividing his muscle groups and structuring his workouts to focus on individual areas. Arnold also favors dynamic training. This means he changes his fitness program periodically so his body doesn’t get used to the exercises.
To develop a well-defined chest, Arnold Schwarzenegger focuses on three key exercises that build definition and muscle in this area: the barbell bench press, incline barbell bench press, and dumbbell flyes. He does 6 sets of 10 reps for these exercises, increasing the weight with each set.
Read more:
TOP 5 Exercises for a Man’s Chest
The Best Dumbbell Exercises for Every Part of the Body
Bar Exercises: What Are They and What Are Their Benefits?
To build his impressive back, Arnold starts with lat pulldowns to the chin. He does 6 sets, performing each set to failure. Next, he moves on to seated cable rows—again, 6 sets of 10 reps. The workout continues with straight-leg deadlifts: 6 sets of 15 reps.
He maintains his powerful legs with classic exercises for shaping these muscles: squats, leg presses, leg curls, and barbell lunges. All exercises are performed for 6 sets of 12–15 reps.
Read more: Leg Day: What You Need to Know About Leg Workouts
The calves are also a stubborn muscle group and need attention when you’re into bodybuilding. To sculpt them for competition, Schwarzenegger does 10 sets of 10 reps of the following exercises: standing and seated calf raises. Next are single-leg calf raises while holding a dumbbell—6 sets of 12 reps per leg.
The Hollywood star’s impressive arms also require exceptional attention and hard training. To shape his biceps, Arnold focuses mainly on barbell curls, seated dumbbell curls, and concentration curls. Each exercise is performed for 6 sets of 10 reps.
One of the exercises Arnold relies on to develop broad, strong shoulders is the barbell shoulder press. It requires good concentration and is performed as follows: Pick up the barbell with the appropriate weight, then assume the starting position—either seated or standing, with your arms extended overhead. Slowly bend your arms, making sure to control the weight with your shoulders rather than feeling it in your triceps. When the bar touches your chest or neck, begin extending your arms again. Once your arms are straight, hold for 1–2 seconds, then begin the next rep. Perform 6 sets of 10 reps of shoulder presses.
Diet
During his bodybuilding career, Arnold Schwarzenegger ate six times a day and consumed 5,000 calories daily. He often advised other bodybuilders and young people looking to progress in the field to consume 2.2 g of food per kilogram of body weight every day. During his career, he recommended focusing on animal sources of protein if you wanted to succeed in competitive sports. Arnold included eggs, fish, meat, and dairy products in his daily menu to provide his body with the protein, vitamins, and minerals it needed. He also took vitamins and minerals separately as supplements to enrich his diet, especially during intense training or muscle-building phases.
Read more: Protein: What You Need to Know
In the 1970s, protein shakes were part of the actor’s diet. He favored protein powder mixed with 2 cups of milk, half a cup of skim milk powder, one egg, and half a cup of ice cream. Everything was blended in a shaker and often replaced a meal. Throughout his bodybuilding career, Arnold was always an advocate of a proper bodybuilding diet and strictly followed all guidelines for his daily protein, calorie, and nutrient intake.
“Just as in bodybuilding, failure is a necessary experience for growth in our lives, because if we never test our limits, how can we know how strong we are? How will we ever grow?”
There is so much more that could be written and said about Arnold Schwarzenegger. His multifaceted personality has left a significant mark on fitness, cinema, and even politics. Arnie is proof that dreams really do come true if you fight for them to the very end.
Read more: The Secret to the Famous Women of America’s Great Shape