For many years, Arnold Schwarzenegger has been thought of by many to be bodybuilding’s greatest champion and most intense athlete. His coaching packages are analyzed, studied, and in some instances, criticized even at the moment – over 4 many years since he final held up the Sandow Trophy in 1980. Nevertheless, when was the final time somebody truly tried to coach just like the Austrian Oak? I don’t imply doing one exercise that was shared in a difficulty of FLEX or Muscle & Health. I imply, each set, each rep, in as related of a vogue 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 Modern Bodybuilding.” Logistically, and equipment-wise, there can be a number of tweaks and alternate options, which can 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 can be revered.
How Did We Get Right here?
For these of you that don’t know me—and that very nicely could also be lots of you—I’ve been writing within the health trade 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 browse quite a few problems with magazines that featured Schwarzenegger. I had his “New Encyclopedia,” and I actually learn and studied that e book for thus lengthy that I wore the binding out. Significantly.
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 frequently take them on for myself simply to see if I may do it. Typically I survived, many others I noticed the depth and quantity have 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 centered on getting bigger and stronger. Ten years after I began coaching, I started writing blogs for motivation, and after submitting an article to a well-liked web site, I bought 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 trade.
Since I turned a author, my private transformation has been coated on a number of platforms, and I’ve been in a position to share my very own information with readers all over the world. I’ve additionally performed varied articles about Arnold’s coaching. I might scale them down for a newbie to strive or put my very own twist on them. The primary concern of a significant print journal that my work was ever featured in truly had him on the duvet. That was 2010, and I nonetheless have my copy to this present day.
I’m additionally a four-hour drive from Columbus, Ohio, the place the Arnold Sports activities Pageant is held yearly. I’ve coated the Arnold Traditional, Arnold Strongman Traditional, participated within the Pump & Run thrice, and even get to attend the Worldwide Sports activities Corridor of Fame ceremony. I’ve met and shook palms with Arnold a number of occasions. In 2022, I even bought the photograph you see beneath, and I used to be honored to cowl that 12 months’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 crew publish a e-newsletter that I subscribe to, and you must as nicely. He additionally shared a complimentary e-book which featured considered one of his Golden Era chest and back superset workouts. I then determined I needed 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, advised I truly 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 crew a 12 months in the past via 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 most effective info attainable to share with readers. I reached out to them to allow them to know this was occurring and to get any recommendation they might have.
A type 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 positive they discovered hysterical. Two hours later, I used to be performed, and so they praised me for surviving. They then in all probability thought I used to be loopy for truly going via with it. Then, one thing unimaginable occurred.
I posted a kind of movies on my Instagram and Twitter accounts. They have been then shared on Arnold’s social media. For perspective, the video that bought essentially the most attentions by myself platforms was round 9,000 complete. As soon as it was shared on Arnold’s platforms, it bought 230,000 views on Instagram and 125,000 extra on Twitter. I assumed that was very cool, nevertheless it additionally bought our wheels turning. What if I did the entire program for a month?
My intentions have 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 may 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 suppose this might be nice to do. I inform the 2 gents that I’ve beforehand been sharing this odyssey with, and moreover giving me encouragement, in addition they despatched me one further message.
“Arnold mentioned to remind you that there was all the time 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 break up” routine that he would use to arrange for the Mr. Olympia. That wasn’t my authentic intent. I informed them I hadn’t taken it that far. My spouse bought wind of this textual content change and mentioned the phrases that sealed my destiny.
“You’ve educated onerous earlier than, the exercises, I feel 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 following day, it might be shoulders within the morning, arms, and abs within the night. I might then repeat that thrice in every week. Sunday can be my solely off day. She nonetheless thought I may do it.
“4 weeks? You bought that.”
After my tires bought pumped up a bit, I agreed to not less than give this the most effective 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 making an attempt this. I don’t suppose he is aware of it’s me particularly but, however he might turn out to be extra conscious of me by the tip of this. That may be superior so long as it’s as a result of I completed it. However for now, my focus is barely on the exercises.
The subsequent 4 weeks of my life are going to be intense, and to make the stress much more vital, we’re going to recap these 4 weeks on this collection. I’ll break down the exercises, comparisons in weight I exploit to indicate the toll of the exercises, and I’m going to observe my progress and stats alongside the way in which. On the finish, you will notice the adjustments for your self. Arnold used these workouts to maximise his physique for competitors. I’m going to attempt to drop pounds and see how onerous I can push myself. I possible gained’t get stronger, and dimension isn’t my prize.
On a private degree, I wanted to do the Arnold Problem to get myself again on monitor and push myself to new ranges of non-public health success, and that is as huge because it will get for me. For full readability, some might imagine that that is dwell and out there to learn as a result of the exercises are performed and we’re simply going to launch them separately. No, by the point you learn this, I can be solely in week two. There’s nothing assured. Something may occur, however what I see occurring is me getting the job performed and hopefully inspiring some folks to push themselves to attain their very own type of greatness. Time will inform, however I’m going to offer 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 possible want it.
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