The vast majority of people of all ages and social levels are aware of such a wonderful actor as Arnold Schwarzenegger. However, not everyone understands that before becoming a famous actor and politician, he traveled a long way in bodybuilding, discovering his own principles and methods. Only a person who is far from sports can doubt his sports achievements. We all remember harmoniously developed muscles of huge sizes. Of course, genetics played a role here, but Arnie, like all other athletes, more than once fell into a state of stagnation – a muscle plateau. That is what prompted him to create his own methods for mass acquisition, now it is known as the Arnold superset.
Immediately make a reservation, it is suitable for ordinary inhabitants of gyms, such as we, its main task – to gain muscle mass in the chest and back. The training does not require you to take steroid courses or other incommensurable victims. The only thing you need is willpower. Quite often, athletes simply stop growing muscles. All this pushes them to search for various methods. We can confidently tell you that the Arnold superset will certainly take you out of this state. Its essence comes down to a crazy idea – to train the chest and back together. Antagonist muscle workouts are called supersets, and Arnie’s mentor Joe Weider invented this method, but he insisted on using superseries only for small muscle groups. His student went further, and ventured to apply the method to the biggest muscles: chest and back. The result as they say – on the face.
The basic principle
Externally, the training is very similar to the superset, but there is no pumping here. Forget the rush. Rest between sets for one and a half to two minutes in order to fully restore the level of KF and ATP. The exercise scheme looks pretty trite: chest-back-chest-back. The whole training is built on only four exercises that should be changed from training to training. However, preference is still given to basic movements.
Separately, we should talk about the manner of execution. In each exercise, you should first of all conduct a warm-up (1-2 sets). Next, hang a weight on the barbell with which you can perform 10 repetitions. Do with it only 6 repetitions. This is a kind of strength workout, it will prepare the muscles for subsequent extreme work. Next, the first working set is connected to the game, in it you are required to perform 10 repetitions. After resting for three minutes, a record approach awaits you, in which you need to get a feeling of power failure, i.e. the number of repetitions here does not matter, but you must exceed the line of eight.
The following two sets represent a completely different pace, namely, pamping. Here your main goal is changing dramatically, now you are required to squeeze out 12-15 repetitions of yourself. Of course, the working weight at supreme 500 male enhancement the same time slightly decreases, but do not overdo it. Exercise should be given with great difficulty. After a short rest of not more than five minutes, go to exercise on the opposite muscle group.
Advantages of the Arnold technique
The positive effect of this technique is due to the fact that you use both fast and slow fibers. In addition, you include in the work of some of the biggest muscles of a person, of course, it causes a huge surge in various hormones, such as testosterone and growth hormone. The beauty of the Arnold Superset is in the presence of opposing muscles. Fatigue from heavy chest presses does not affect the performance of the next exercise for the muscles of the back. While you train your back – your chest is resting, and vice versa. As a result, your muscles do not overflow with excess lactic acid, and as a result they do not overwhelm and do not get tired ahead of time. In general, it is difficult to describe the effectiveness of the method in one paragraph, it must be felt personally.
Practice and tips
There are a number of the most preferred exercises. We will not disappoint you with a description of the technique of their implementation, we will tell only about some tricks.
1. Press on an inclined bench (30-45 °)
Arnold Schwarzenegger considers this exercise to be the best for targeted growth of the upper region of the pectoral muscles. Well, we completely agree with him. Unfortunately, many athletes simply do not know about certain aspects of performance.
Never lower the barbell into contact with the clavicles or the top of the chest. The lower point of the trajectory is the position at which your elbows become parallel to the floor. Contrary to the opinion of amateurs, lowering the projectile below does not stretch the pectoral muscles at all, which cannot be said of the shoulder joints. If you do the exercise in this manner regularly, then injury is just around the corner. The chest here works strictly in a reduced amplitude. Do not lower the bar too low, and try to squeeze it into straight arms. A small angle in the elbow joints during the entire exercise is an indicator of the correct technique.
2. The upper block (wide grip)
Many athletes in the starting position fully straighten their arms, so that the back muscles get a static load, similar to stretching. Of course, the method is quite effective, but not with a large working weight, which is practiced during this program. The fact is that the anatomical structure of the back muscles will not allow the initial phase of the movement to be performed purely due to the elbows thrust. That is why you have to pull the handle jerk effort, and the benefits of this, alas, no. In addition, it is quite traumatic.
It is recommended to keep a small angle in the elbow joint during the whole exercise. This will allow you to perform the movement solely due to the efforts of the back muscles.
3. Thrust rod to the belt, in the slope
The eternal problem of this thrust is an unstable position. As soon as the athlete picks up a really heavy barbell, he immediately loses all the concentration that goes into the struggle with balance. On the one hand, this is good, since it makes various stabilizers work, but this makes it difficult to perform the exercise technically correctly. But there is a solution!
Set a horizontal bench in front of you. Begin to perform a belt pull. After each replay, put the neck on the head of the bench, but do not relax the grip and do not let go of the bar itself. After a second pause, start a new replay. An important condition is controlled negative phase. Do not throw the barbell on the bench, slowly return it down.
This method of execution will allow working with submaximal weights, without prejudice to the technique of implementation. It should be noted that the bench should not be used in pamping sets, because explosive speed is important there. And the working weights there are not so huge to lose balance.