Core Tip: Do a heavy leg workout on Saturday, then reward yourself with a hearty casual meal. Heavy weights and plenty of supplements allowed the young Arnold to win his first title, Mr. Universe.
Arnold began to explore the path of Reg Park, the idol of his youth, and later won the title of world champion. "Some bodybuilders are in good physical condition, but they are still not good enough. They need the education of a bodybuilder." Arnold said, "The reason is that they lack basic training and muscle development does not mean that you keep loading weights, squatting and squatting again. , Deadlift and deadlift. What I did is just the beginning of bodybuilding."
Today, you will experience Arnold style strength training for the first time. Different from the previous leg training method, if you go deeper, this day will be the turning point on the right road for you!
Day 6: waist, legs, abs
Arnold Maximum Effect Leg Training:
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:< /span>
Front squat: 5 groups, 8-12 times each, rest for 45 seconds. (It is recommended to choose barbell front squat to do the pyramid rule)
Stiff-leg deadlift: (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.
Barbell lunge: 5 sets of 8-12 reps each, resting for 45 seconds.
Super group (A+B):
A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
B seated leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
ShinSuper group:
Standing calf raise: 5 groups, 8-12 reps per set, rest 45 seconds.
Sitting calf raise: 5 groups, each group 8- 12 times, rest for 45 seconds.
Abdomen:
Rope roll Abdominal : 4 groups, 25 times each, rest for 45 seconds.
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