Core tip: Today, you will use the training method of one set of maximum weight at a time to see if your previous weight has improved your strength limit.
"Heavy leg training made the relaxed atmosphere of the Gold Gym serious." Publisher Dick Tyler recorded it in his book "The West Coast Bodybuilding Scene".
"I saw Arnold, his arms and chest were stained with sweat. Dave Draper had a lot of dumbbells hanging on the pole. He went up to the rack to do squats, and Arnold leaned over to help him, counting the reps. ."
"When Dave's legs are about to explode to the limit, you need more strength support. You will hear Arnold saying Dave on the side that you can do it. When Dave finishes a set, Arnold will say the next one Let’s start the group!”
"Then it was time for Arnold to do supersets with no rest between sets, and Dave was helping Arnold like Arnold was helping him. I heard a lot of dumbbells and the occasional pep talk."
You have to be as serious as they are and lead your partners to make progress together. Let’s start working!
Day 27: waist, legs, abdomen exercise (pyramid rule training method)< /p>
Arnold's leg training for maximum effect:
First of all, you need to know the maximum weight you can do for each movement in a single rep. On the training day, you should choose one of the movements to do the pyramid rule training method, and do the maximum number of sets of 20, 15, 10, 8, 5, 3, 1, and 1 times respectively.
Waist and legs:
Front squat: 5 groups, 8-12 times each, rest for 45 seconds.
Bent-leg deadlift：(in 3 stages)
Phase 1: 3 sets of 10, 6, and 4 times, resting for 45 seconds.
Phase 2: 3 groups, 5, 5, 5 times each, rest for 45 seconds.
Phase 3: 3 sets of 12, 10, and 8 times, resting for 45 seconds.
Bow down: 5 groups, 8-12 times each, rest for 45 seconds. (Only done once a week)
Barbell lunge:5 groups, 8-12 times each, rest for 45 seconds.
Super group (A+B):
A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds. (I have chosen to use barbell front squats to do the pyramid rule many times before. This time I can change it to using leg flexion and extension to do the pyramid rule)
B Seated Leg Curl: 5 groups, 8-12 times each, rest for 45 seconds.
Calf
Super group (A+B):
Standing calf raise: 5 groups, 8-12 times each, rest for 45 seconds.
Seated calf raise:5 groups, 8-12 times each, rest for 45 seconds.
Abdomen:
< strong style="padding: 0px; margin: 0px; font-family: Tahoma, Geneva, sans-serif; font-size: 14px;">Rope rollAbdominal: 4 groups, 25 times each, rest for 45 seconds.