This really freaks out the muscle fibers and gives you an incredible pump.Ģ8 METHODThis method is crazy and it will humble the weights you’re using very fast. ¼ REP METHODYou do a full-range rep on a particular movement and then either go ¼ back down or let the weight down (or up, depending on the movement) before finishing another partial rep. This can be applied to any exercise and your muscles will be screaming after this. dumbbells for 5 curls, put them down and immediately grab the 70s for 8, then 60 lbs for 12 and on down the line until you get to the end. I would pick an exercise and shock it by running the rack, which can make for a brutal extended workset.

RUNNING-THE-RACKTraining right in front of the dumbbell rack was a favorite of mine. Then with no rest keep repeating, reducing your weight, until you’re down to the bar, repping that for 20 reps. STRIPPING METHOD/SHOCKING PRINCIPLEAfter a warm-up, perform the exercise with weight you can get for 5 reps than immediately take some weight off and get another 5-8 reps. This was a very effective way to vary things for me, and it’s a total shocker to the muscle. The only rest you get is when you’re unloading the weights. This is brutal because you take no rest in between sets. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. After you perform that 1 rep, take just enough weight off to perform 2 reps. It kept things fresh, gave me a great pump, kept me motivated and intense in the gym, and yielded some news gains as well.ġ-10 METHODAfter a warm-up set or two, find a weight you’re only able to get for one rep. The key to utilizing these methods is subbing them in at the proper time.I had a similar set up and split for years, but when I needed a boost or when I needed to jump-start some muscle growth, I would sub in one or two of these methods. I also added some new twists to help shock your body even more and open yourself up to more growth. LET’S MAKE THIS SCULPTURE THE BEST IT CAN BE AND LET’S GET TO WORK.ĪRNOLD’S METHODSI used and added a number of different methods to this template of workouts. The choice is yours and the sky is the limit. You’re building an intricate sculpture, and it’s going to be evident each day what you’re doing. Remember, you get what you put into your body so make it count as well, whether you’re in the gym or at the dinner table. This type of training really clicked for me and I think it will do the same for you. The volume, short amount of rest and huge number of Super-Sets and tri-sets make it really happen when it comes to the workouts. This combination could really take your body to a level you didn’t think was possible. In fact, I’m confident the results could be unreal for you. Throw in your meal and supplementation plan, and the results are going to get even better.

However, by splitting it up into training each body part twice per week you’re really allowing yourself a chance to enjoy maximal gains. I realize it’s hard for a lot of people to have time to do this and recovery could also be an issue. When I was in my prime, I could train all day at a high level and at a great pace, and I liked to hit each muscle group three times per week. TRAINING SPLITS BY ARNOLDThe training splits that I used were tremendous and helped me achieve a championship physique for more than a decade. TRAINING FOR MAXIMUM MUSCULARITY#1 Higher Volume Training#2 Increased Training Pace#3 Additional Training Principals & Methods#4 Sharpen Mental Focus#5 Discipline on Diet & Supplementation#6 Post Workout – Run 1-2 miles as fast as possible 3-5 times per week This program details an ideal way to lower your body fat sufficiently, giving you the opportunity to show off your muscles and work in the gym in the way you’ve always wanted. There cannot be any weak links and it must be evident that you have spent ample time working hard in the weight room and spent just as much time making the right decisions when it comes to diet and supplementation. Total muscularity is a result of training each muscle so thoroughly that every plane, contour and aspect is brought out and fully revealed. It must be evident that the muscle is prominent and that it is lean. On that note, each individual muscle group should show clear distinction as well. Of course that will mean different things to different people, but at its roots a quality physique has to show definition and separation between every major muscle group. THE BLUEPRINT TO CUTSA quality physique must show clear separation between muscle groups.

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