Arnold Schwarzenegger
Breast-Arnold model number and quality!
When tested kachkovaya brethren going in a circle and starts talking about Arnold.commemorate the first thing his chest.Main hitch is that the volume of the thoracic, after all, "tied" to the total weight of the body.In other words, what you are, the greater your breast.Now if Arnold weighed in at 130 kg.wonder if there is nothing like as.but his competitive weight in the best years of barely 105 pounds!
So it turns out that breast Arnold is really incomprehensible sensation.As such, he was able "to do"? Sam Arnold denies.that he had some secrets or personal recipes breast pump.No, just a relentless, hard work, he says.However, I personally have ever seen Arnold training.I took notes and now I see.that he had his own special technique.Necessary to begin with that.that it was "merged" together the two approaches: high volume training with a relatively light weight and heavy base repeats.
On the exercise had 5-6 sets.It all started with almost "pampinga" in the 15 repetitions.and then the weight grew.and final set was a "brutal" force-style (4 repeats).Total sets turned out a lot, up to 30.But most surprising is.that such training, Arnold managed to scroll up to 3 times per week without any signs kakmh overtraining!
Once I got into conversation with Arnold and that's what I heard: "Overtraining is a mental fatigue.It is taken from the heavy monotonous work that you're doing mechanically.If you're happy to go to the gym.psyche "charged".You are full enthusiasm and nervous energy.overtraining will never happen! "The basis of nursing training at Arnold has always been a bench.
His best result in this exercise – 245 kg.At 8 reps he pressed 200 kg.at 25 -155 kg.a 110-pound barbell, Arnold easily squeezed 60 times! As for Arnold presses had their own theory.He believed that the maximum mass of a pure power gives work to the number of repeats is less than 5.Basic bench Arnold dopolnyali 4 more traffic.And each with its own goals.
Inclined bench-top for infants.breeding – for internal and external areas.pushups with weight – for the bottom.and Pullover – again for the top.Arnold believed.that all parts of the breast should be pumped separately.and, again, only heavy basic movements in the "brutal" force-style.This rule and determined the selection exercise.Nobody ever saw Arnold doing crossovers.But the execution of pullovers or dilutions collected around the crowd like Arnold dikovanny trick.
Now, about the – the most important.Power style, as is known, quickly "clog" the muscle, and it ceases to grow.Arnold thought of a unique technique, which allowed him to practice a style of power for years.It turns out that out of the impasse is fundamentally changing the nature of the nervous innervation.
In fact it is very easy.Only need to rotate in heavy presses and dumbbell bar! In either case, remains a classic bench press strength curve.but the "act" on the pectoral dumbbell and barbell quite differently.Arnold himself has been a schedule today, he presses the bar, next time – dumbbells.In addition, a safety net in Arnold presses rods periodically change the width of the grip.
And another secret.Every time after a series of sets Arnold presses performed linkage set for the back.Presses shortened pectoral, and due to this reduction occurs shoulders stoop-formed.This effect is easily neytrolizovat regimes, if there is traction to run back.Arnold keenly listened to her.
If the total power load on the body became unbearable, he moved to a special training scheme thoracic.The first training was in his chest "light", the second – and third moderate – severe.Due to this timetable it fits into the same frequency of nursing training in any.very heavy.program the total mass of muscle pump.And finally one more recipe from Arnold Schwarzenegger pumping.
The main mistake.which usually do.Arnold explains,.- Is a weak mental concentration on the work of the muscles.The concentration must be absolute! Personally, I completely "disconnected", performing an exercise.The most important thing in the pump – to feel the muscle work.If you do not feel the muscle, it does not grow!COMPLEX
Exercise sets are duplicates
Bench press 6 x15, 10,8,6,6,4
Inclined bench press 5 x 10, 8,6,6,4
Dilution with dumbbells 5 x10, 8,8,8,6
Dips 5 x 15, 10,8,8,8
Pullover 3 x15
Arnold Schwarzenegger Video
