Arnold Schwarzenegger on Diet

 

Eating is at the core of bodybuilding principles. Many have asked Arnold what the best way to gain weight is. His reply is usually proper nutrition along with intensive training. Bulking up is a sure way of gaining mass, but by simply keeping fat content low and recording what you consume in a food log, one can gain, according to him, 12 pounds of pure muscles mass each year until they reach their body-size limit.

Arnold Schwarzenegger Bodybuilding Tips
For those who have a hard time gaining weight, Adnold advises that they should:

Eat 5-6 smaller meals a day

Eat carbs half an hour after exercising

Rest at least 3 days a week

Sleep 8 or more hours a day

Eat 30 to 50 grams of protein with each meal every 3 hours

Not avoid unsaturated fats because they raise hormone levels

Eat between 60 and 100 grams of carbs per day

Eat no more than 3 eggs a day

Substitute beef and pork with chicken and fish

Avoid sugar -- it contains empty calories; eat fruits and vegetables for carbs instead

Use supplements and protein shakes to get the required daily amount of protein

Arnold Schwarzenegger
Bodybuilding History

 

In the last 30 years the body building incredible grown because of the big number of fans and his popularity. Today the sport men have at their disposal all kind of food diets and training techniques which helps to build their bodies.

Even today Arnold Schwarzenegger who built his body in the late '70, has an incredible muscle structure. With his body, he succeeded to win seven Mr. Olympia prizes (1970 – 1975 and 1980).

Bodybuilding Competition History

Year	Competition	Country
1965	Mr. Europe - Junior	(Germany)
1966	Best Built Man of Europe	(Germany)
1966	Mr. Europe	(Germany)
1966	International Powerlifting Championship	(Germany)
1967	NABBA Mr. Universe - Amateur	(England)
1968	NABBA Mr. Universe - Professional	(England)
1968	German Powerlifting Championship	(Germany)
1968	IFBB Mr. International	(Mexico)
1969	IFBB Mr. Universe - Amateur	(USA)
1969	NABBA Mr. Universe - Professional	(England)
1970	NABBA Mr. Universe - Professional	(England)
1970	Mr. World	(USA)
1970	IFBB Mr. Olympia	(USA)
1971	IFBB Mr. Olympia	(France)
1972	IFBB Mr. Olympia	(Germany)
1973	IFBB Mr. Olympia	(USA)
1974	IFBB Mr. Olympia	(USA)
1975	IFBB Mr. Olympia	(South Africa)
1980	IFBB Mr. Olympia	(Australia)

 

Arnold Schwarzenegger Workout Bodybuilding Training Routine

Arnold Schwarzenegger Workout
Bodybuilding Training Routine

Mon, Wed, Fri 

Chest:
Bench press 5 x 6-10
Flat bench flyes 5 x 6-10
Incline bench press 6 x 6-10
Cable crossovers 6 x 10-12
Dips (body weight) 5 x failure
Dumbell pullovers 5 x 10-12.  

Back:
Wide-grip chins (to front) 6 x failure
T-bar rows 5 x 6-10
Seated pulley rows 6 x 6-10
One-arm dumbell rows 5 x 6-10
Straight-leg deadlifts 6 x 15

Legs:
Squats 6 x 8-12
Leg press 6 x 8-12
Leg extensions 6 x 12-15
Leg curls 6 x 10-12
Barbell lunges 5 x 15

Calves:
Standing calf raises 10 x 10
Seated calf raises 8 x 15
Oneplegged calf raises (holding dumbells) 6x12 

Forearms:
Wrist curls (forearms on knees) - 4 sets, 10 reps
Reverse barbell curls - 4 sets, 8 reps
Wright roller machine - to failure

Abs: 
½ hour of a variety of nonspecific abdominal exercises, done virtually nonstop. 

Tues, Thurs, Sat 

Biceps: 
Barbell curls 6 x 6-10
Seated dumbell curls 6 x 6-10
Dumbell concentration curls 6 x 6-10  

Triceps:
Close-grip bench presses 6 x 6-10
Pushdowns 6 x 6-10
French press (barbell) 6 x 6-10
One-arm triceps extensions (dumbell) 6 x 6-10 

Shoulders:
Seated barbell presses 6 x 6-10
Lateral raises (standing) 6 x 6-10
Rear-delt lateral raises 5 x 6-10
Cable lateral raises 5 x 10-12

Calves , Forearms & Abs: 
Same as Monday, Wednesday, Friday workout