With 7 times the champion of the world's most prestigious bodybuilding tournament Mr. Olympia, the following of Arnold Schwarzenegger is exactly what he did to win those seven championships.
In addition to practicing following Arnorld's tips, you also need to have a specific nutrition plan with protein-rich foods that help increase muscle fast and combine with muscle-building supplements such as whey protein, amino acids. BCAA branch chain.
Exercising with higher reps will help develop better muscles
A fairly common rule in the bodybuilders world is that doing heavy weights in small amounts (8 to 12 reps) will help your muscles develop the best size. However, Arnold believes that practicing with a high number of times really produces the best effect.
"I've experienced great results practicing squats, lunges, leg presses and thigh extensions when doing sets of 15 to 20 reps."
However, that doesn't mean you should work out with light weights. I practice with the heaviest weights on the day of leg training even when using high reps.
Thus, we can see that Arnold's method is a combination of lifting heavy weights with many reps.
Going deeper will help the thigh muscles move with maximum range
Your thigh muscles will never develop if you don't force them to move with maximum range.
"You will never get the most out of your thigh muscles by doing only half of the range of the squat," he says. "You should lower your thighs so that your thighs are parallel to the floor or leg press."
In fact, the "Terminator" went even deeper than parallel. He regularly does squats with his buttocks lower than his knees, almost squatting.
Lunges with smith machine will help balance more
Lunges are great thigh coordination exercises. According to Arnord, weight training will often cause you to lose balance and lose effectiveness of exercise.
In addition, heavy weights will also make your arms tired and unable to perform the correct exercises. As a result, your feet won't get enough exercise.
According to him: "Practicing lunges with the Smith machine will help you achieve 2 goals. One is not with the legs on the bar, the other is that you will not have to hold the weight with your hands, but with your back."
Super set is Arnold's favorite method
Supersets are a method of practicing two exercises at the same time without rest, forcing the muscles to work maximally. According to Arnold, this is a great way to build thigh muscles.
However, he warns: "Safety must be a top priority when exercising your legs. Machine exercises are usually quite safe. However, with squats you need to be extra careful. Because your feet will turn back." So very tired when doing the Super set method, you won't want to risk losing your balance with a bar on your back.
In addition to practicing following Arnorld's tips, you also need to have a specific nutrition plan with protein-rich foods that help increase muscle fast and combine with muscle-building supplements such as whey protein, amino acids. BCAA branch chain.
1. Practice with higher reps
Exercising with higher reps will help develop better muscles
A fairly common rule in the bodybuilders world is that doing heavy weights in small amounts (8 to 12 reps) will help your muscles develop the best size. However, Arnold believes that practicing with a high number of times really produces the best effect.
"I've experienced great results practicing squats, lunges, leg presses and thigh extensions when doing sets of 15 to 20 reps."
However, that doesn't mean you should work out with light weights. I practice with the heaviest weights on the day of leg training even when using high reps.
Thus, we can see that Arnold's method is a combination of lifting heavy weights with many reps.
2. Let's go deeper
Going deeper will help the thigh muscles move with maximum range
Your thigh muscles will never develop if you don't force them to move with maximum range.
"You will never get the most out of your thigh muscles by doing only half of the range of the squat," he says. "You should lower your thighs so that your thighs are parallel to the floor or leg press."
In fact, the "Terminator" went even deeper than parallel. He regularly does squats with his buttocks lower than his knees, almost squatting.
3. Practice Lunges with the Smith machine
Lunges with smith machine will help balance more
Lunges are great thigh coordination exercises. According to Arnord, weight training will often cause you to lose balance and lose effectiveness of exercise.
In addition, heavy weights will also make your arms tired and unable to perform the correct exercises. As a result, your feet won't get enough exercise.
According to him: "Practicing lunges with the Smith machine will help you achieve 2 goals. One is not with the legs on the bar, the other is that you will not have to hold the weight with your hands, but with your back."
4. Practice with super set method
Super set is Arnold's favorite method
Supersets are a method of practicing two exercises at the same time without rest, forcing the muscles to work maximally. According to Arnold, this is a great way to build thigh muscles.
However, he warns: "Safety must be a top priority when exercising your legs. Machine exercises are usually quite safe. However, with squats you need to be extra careful. Because your feet will turn back." So very tired when doing the Super set method, you won't want to risk losing your balance with a bar on your back.
Comments
Post a Comment