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For many years, Arnold Schwarzenegger has been thought-about by many to be bodybuilding’s biggest champion and most intense athlete. His coaching applications are analyzed, studied, and in some circumstances, criticized even at this time – over 4 many years since he final held up the Sandow Trophy in 1980. Nonetheless, when was the final time somebody really tried to coach just like the Austrian Oak? I don’t imply doing one exercise that was shared in a problem of FLEX or Muscle & Health. I imply, each set, each rep, in as related of a trend because the seven-time Mr. Olympia himself for an prolonged time frame. In comes the Arnold Problem.
That’s what I’m going to do.
For 4 weeks, I’m going to do the notorious “double-split” superset and triset program that Arnold shared in one of many bibles of lifting, “The New Encyclopedia of Fashionable Bodybuilding.” Logistically, and equipment-wise, there will probably be a couple of tweaks and alternate options, which will probably be defined as we go alongside. However the integrity of the Arnold Problem and energy it takes to finish these two-hour, twice a day marathon exercises will probably be revered.
How Did We Get Right here?
For these of you that don’t know me—and that very nicely could also be quite a lot of you—I’ve been writing within the health business for nicely over a decade. I began coaching in 1999 as a scrawny teenager in West Virginia. Like many individuals who observe bodybuilding, I noticed Pumping Iron and skim quite a few problems with magazines that featured Schwarzenegger. I had his “New Encyclopedia,” and I actually learn and studied that e book for therefore lengthy that I wore the binding out. Severely.
Many previous problems with FLEX and Muscle & Health featured samples of his exercises from his days because the No. 1 bodybuilder on the planet, and I’d often take them on for myself simply to see if I might do it. Typically I survived, many others I spotted the depth and quantity had been an excessive amount of for me at that stage.
I adopted bodybuilding, however I used to be nicely conscious that the IFBB Professional League wasn’t in my future as an athlete. So, I primarily targeted on getting larger and stronger. Ten years after I began coaching, I started writing blogs for motivation, and after submitting an article to a preferred web site, I acquired my break signed as a author.
It might have been one small article, however to me, I used to be now a part of the bodybuilding business.
Since I grew to become a author, my private transformation has been lined on a couple of platforms, and I’ve been in a position to share my very own data with readers world wide. I’ve additionally accomplished varied articles about Arnold’s coaching. I’d scale them down for a newbie to strive or put my very own twist on them. The primary difficulty of a significant print journal that my work was ever featured in really had him on the quilt. That was 2010, and I nonetheless have my copy to at the present time.
I’m additionally a four-hour drive from Columbus, Ohio, the place the Arnold Sports activities Pageant is held yearly. I’ve lined the Arnold Traditional, Arnold Strongman Traditional, participated within the Pump & Run 3 times, and even get to attend the Worldwide Sports activities Corridor of Fame ceremony. I’ve met and shook arms with Arnold a couple of occasions. In 2022, I even acquired the picture you see under, and I used to be honored to cowl that yr’s World’s Strongest Firefighter competitors. He shared that article on his social media platforms, which I really feel honored for.
From Overlaying Arnold—Now Arnold’s Watching Me
Quick ahead to how this all got here to be. Arnold and his workforce publish a e-newsletter that I subscribe to, and you need to as nicely. He additionally shared a complimentary e-book which featured one among his Golden Period chest and again superset exercises. I then determined I wished to strive it. So, I emailed my editor at M&F to see if there can be curiosity in a write-up about this as a result of let’s be actual. The 17-year-old me that learn the journal can be thrilled to be featured on their platform. My editor, Jeff Tomko, instructed I really strive it each week for a month. I agreed and was all set on beginning this collection of exercises.
I’ve met a few members of Arnold’s workforce a yr in the past by different tales and they’re good guys. I do some information tales as nicely, and if something Arnold associated comes up, they’ll both confirm or make clear the information so I’ve the very best info potential to share with readers. I reached out to them to allow them to know this was taking place and to get any recommendation they might have.
A kind of gents solely requested for one favor: “Please don’t die.”
I promised to do my greatest to outlive. The day that I did the primary exercise, they requested for updates all through. I’m sending them pics and video clips, which I’m certain they discovered hysterical. Two hours later, I used to be accomplished, and so they praised me for surviving. They then in all probability thought I used to be loopy for really going by with it. Then, one thing unimaginable occurred.
I posted a type of movies on my Instagram and Twitter accounts. They had been then shared on Arnold’s social media. For perspective, the video that acquired essentially the most attentions alone platforms was round 9,000 whole. As soon as it was shared on Arnold’s platforms, it acquired 230,000 views on Instagram and 125,000 extra on Twitter. I assumed that was very cool, but it surely additionally acquired our wheels turning. What if I did the entire program for a month?
My intentions had been to seek out variations of a full-body coaching program that Schwarzenegger both created or did, and do these exercises as soon as every week for a month. As daunting because the Arnold Problem seems to be, I assumed I might do it. Every exercise as soon as every week for 4 weeks? Yeah, I can deal with that, as long as the ache afterwards didn’t hold me bedridden.
I texted Jeff and he known as me. We focus on it and assume this may be nice to do. I inform the 2 gents that I’ve beforehand been sharing this odyssey with, and moreover giving me encouragement, additionally they despatched me one additional message.
“Arnold stated to remind you that there was at all times two hours within the morning and two hours within the night.”
No Turning Again
I had solely supposed to do the exercises as soon as every week. The occasions that he referred to are his well-known “double cut up” routine that he would use to organize for the Mr. Olympia. That wasn’t my authentic intent. I instructed them I hadn’t taken it that far. My spouse acquired wind of this textual content alternate and stated the phrases that sealed my destiny.
“You’ve skilled exhausting earlier than, you realize the exercises, I believe you are able to do it.”
I then knowledgeable her of what this entailed. Two- hour exercises, twice a day, six days every week. I must do chest and again s within the morning, legs within the night. On the subsequent day, it will be shoulders within the morning, arms, and abs within the night. I’d then repeat that 3 times in every week. Sunday can be my solely off day. She nonetheless thought I might do it.
“4 weeks? You bought that.”
After my tires acquired pumped up a bit, I agreed to no less than give this the very best go I can. To be clear and clear, my understanding is that Arnold is conscious {that a} author he’s talked to earlier than is attempting this. I don’t assume he is aware of it’s me particularly but, however he could turn into extra conscious of me by the top of this. That will be superior so long as it’s as a result of I completed it. However for now, my focus is simply on the exercises.
The subsequent 4 weeks of my life are going to be intense, and to make the strain much more important, we’re going to recap these 4 weeks on this collection. I’ll break down the exercises, comparisons in weight I exploit to point out the toll of the exercises, and I’m going to watch my progress and stats alongside the way in which. On the finish, you will note the adjustments for your self. Arnold used these exercises to maximise his physique for competitors. I’m going to attempt to drop extra pounds and see how exhausting I can push myself. I doubtless gained’t get stronger, and measurement isn’t my prize.
On a private degree, I wanted to do the Arnold Problem to get myself again on observe and push myself to new ranges of non-public health success, and that is as large because it will get for me. For full readability, some might imagine that that is reside and accessible to learn as a result of the exercises are accomplished and we’re simply going to launch them separately. No, by the point you learn this, I will probably be solely in week two. There may be nothing assured. Something might occur, however what I see taking place is me getting the job accomplished and hopefully inspiring some folks to push themselves to attain their very own type of greatness. Time will inform, however I’m going to provide it my all, and I hope you’ll be part of me on this journey by studying the articles, following me on Instagram @rocklockridge, and be happy to supply encouragement. I’ll doubtless want it.
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