Arnold Schwarzenegger Workout Tips (5 THINGS I LEARNED!)

Arnold Schwarzenegger Workout Tips (5 THINGS I LEARNED!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.COM. Very few people are recognizable by their
first names only, but if I say the name Arnold, you and I pretty much know exactly who I’m
talking about. Arnold Schwarzenegger. I got a gift for Christmas
the other day, and I didn’t recognize it at first, but I should have just by how heavy
this thing was. I didn’t recognize it because of the black
and gray cover, but this is a reprint, an update of the modern Encyclopedia of Bodybuilding. Arnold Schwarzenegger’s ‘Bible of Bodybuilding,’
pretty much. A 796-page book that I actually already own 2 copies of. Now I own the one that you guys probably many
of you watch and would relate to, that yellowish color, right. You could probably see it. I
have 2 copies already on my shelves. One that my brother had and one that I had
that when my brother moved I took it from him. So I have 3 copies now officially of this
book, but it brought to mind, sort of brought me back to my day of, why I was so inspired
by him in the first place. Arnold was the action hero of the day along
with Sylvester Stallone, both of which inspired me to take what was a hobby at that time into
a lifelong passion and now a career. And I wanted to sort of pay homage to him
in the form of a video where I showcase 5 of the things I specifically learned from
Arnold that I now apply even in our ATHLEANX Training. 3 THINGS I DIDN’T LEARN That being said, I think it’s fair to start
off with the fact that Arnold and I obviously don’t agree on everything. During his pursuit of his Mr. Olympia titles,
it’s been well documented that he himself has admitted he used anabolic steroids in
that pursuit. Now, it was a time when people didn’t know
as much about the dangers of anabolic steroids as they do now. So I think having channels
like this, we can actually educate you towards what those are and steer you down
alternative paths that will allow you to still make impressive gains and really change your
physique but to do so in a much healthier way. Secondly, there are obviously exercises in
this bodybuilding bible encyclopedia that I don’t necessarily think are the best exercises
you can do. I’ve gone on record and made videos about
5 of the worst exercises I think you can do, which I’ll link for you up here, that yeah
they appear in that encyclopedia. Does that mean that they’re bad exercises,
or that they’re not effective exercises? No. But guys, my responsibility as a professional
athlete and strength coach and physical therapist is to choose exercises based on a risk/reward
ratio that help you to get the results. We can’t compromise the results they’ll get you, but we have to make sure that we get them
by staying safe and healthy at the same time because the athletes’ careers depend upon
those decisions. And again, lots of you guys out there have
experienced injuries from those same 5 exercises that I show you in that video. And Arnold himself with his very favorite
Fly’s exercise did an interview in 1977 where he talked about tearing his pec twice while
doing Fly’s. So, we have to take all that in consideration
and finally, his training workouts were legendary, 2 hours, 3 hours, 4 hours at a time. He could
go and do that a day and then come back the next day and come back
the next day. But again, you’ve got to look back at the first point when training with
anabolic steroid usage, you’re going to be able to do some crazy and
amazing things like that because your recovery is going to be greatly enhanced. But that’s not what we’re doing here, guys.
We’ve got to make sure that if we’re going to train, we’re going to train with intensity,
and we’re going to get the job done quickly. With that being said, there’s 5 things that
Arnold and I do agree on, and it starts right there with his training intensity. TRAINING INTENSITY Very few people train with the intensity of
Arnold Schwarzenegger. All you have to do is look at just a few of his training footage
or clips or still photos, and I guarantee you that every single one
of them and if he is mid-set, has got him gritting his teeth because this guy pushed
it every single time. Matter of fact, it was legendary, his back
and forth that he would have with his training partners to push for just a single additional
repetition. Now why did he do that? Because he knew that
you don’t just show up to the gym hoping to get results. You have to force change. You
have to force results. And I’ve got to tell you guys, if you show
up to the gym thinking that you’re going to get results just because you get there, that’s
the wrong mindset. And it’s certainly not what Arnold would condone
and it’s certainly not what we condone here at ATHLEANX. I tell you all the time. If you’re going to be there, put the effort
in to get the change that you need to get out of your workouts. And I’ll tell you, anybody can show up to
the gym if they got a few bucks worth of gas and have a gym membership. But that doesn’t mean that everybody looks
like Arnold Schwarzenegger. If you bring the intensity that you need to your workouts,
you will start to change your body. I guarantee you. And if you have to look to somebody for inspiration,
see if you can dig up some old clips of this guy training, and that should be more than
enough incentive to change how hard you’re training. THE ONE DAY CURE The second thing related to the first one
which was Intensity, is a technique that Arnold used that was certainly intense, The One Day
Cure. He would head up into the mountains with his
buddies, take along one piece of equipment, select one exercise, and do that thing over
and over and over again. And that would be his entire workout. Why
do I believe in this? I believe that you can absolutely do that. You can take a single
exercise and make it into a workout. How do you do it? With intensity. Again, maybe
you’ve got to adjust those hours that Arnold had because we don’t train under the same
influence he did. However, however, if you have the intent and
the intensity in your workout, then you can take an exercise and make it into a workout. So much so, in one of our entire phases of
NXT, we have our Slash and Burn training. We devote a single exercise as the only exercise
to that workout. You can get the results, guys. You can always get results if you choose an
exercise, concentrate on getting that movement from point A to point B using the muscles
that you’re supposed to be using in the movement. Don’t just try to move a bar or try to get
from point A to point B thinking that that’s the goal. It’s only the goal if you get there
using the muscles that you were intending to use in the first place. Arnold knew this. He practiced this. He lived
this, and we do, too. SHOCK THE MUSCLES Number 3, showcasing the actual Yin and Yang
of Arnold Schwarzenegger and just how complete he was when he approached his training was
the fact that he also believed in shocking the muscle and not doing the same
thing over and over again, and applying a variety of high intensity techniques from
Running the Rack to Drop Sets to Negative Only Sets to Forced Reps, so many different techniques.
Why? Because he truly realized that in order to change your body, you have to challenge
yourself atall aspects. And you have to do so in a way that your body
is not comfortable.Guys, if there’s one thing you learn from this principle is that your
workouts should never feel comfortable, if you want to at least garner a change from
them. If you want to garner a change, you have to challenge yourself. Your workouts
should be very inefficient. I know there’s certain training methodologists
today who believe that the goal is to become very efficient in what you do, but not if
you’re looking to force size gains, not if you’re looking to become a bigger,
better version of yourself, a stronger version of yourself. You have to realize that all
these methods and techniques make your muscles uncomfortable and unaware
of what’s coming next, and even as a trainer to athletes, we can’t predict everything that’s
going to happen on the field. The moment you think that you’re going to
train somebody specifically for what’s going to happen on the field is the moment you become
a bad trainer. Because when they get out on the field, something
unpredictable happens always, and if they’re not training in the weight room to handle
and be prepared for that unpredictability, then they’re going to be doing themselves
a disservice. So, if anything, make sure that you’re employing a lot of different techniques. We apply hundreds of techniques throughout
all of our ATHLEANX Training Programs that keep you guessing, that keep your muscles
on their toes so that they’re never used to what you’re doing but
as a matter of fact, they are forcing themselves to change to adapt to what you’re doing. 21’s Number 4, and one of those specific techniques
that I didn’t mention last time is 21’s. Now we know he’s famous for doing and applying
his 21’s to Curls. And what the 21’s are if you’re not familiar,
he would start in the lower range or the lower half of the range of motion on a Curl. He’d perform 7 reps down from the low point
to the halfway point. From the halfway point he would then perform 7 reps from here and
up, obviously having to stop at the hardest range
of motion and then come back up, 7 reps that way. But before he put the bar down, he’d
have to then go and do full reps for 7 more. So you get 7, 7, and 7, there’s his 21. One
of the best techniques that I use, again, from the time I was a small guy, a small kid,
trying to become Arnold Schwarzenegger til now. And not only that, but we employ that technique
with lots more than just Curls. Matter of fact, in ATHLEANX, we apply it ab exercises. There’s lots of ways that you can take ab
exercises, divide the range of motion up into that lower half, top half, and of course the
full range, and get tremendous results from it. DETERMINATION And last but not least, one thing we can all
learn from Arnold Schwarzenegger is the fact that when it comes to training, he never made
excuses and he never let anybody stand in the way between
him and his goals. He had a determination unlike any other. You look at it. This is
a guy who came to this country not speaking English, who went on to become the governor of California.
This is someone who proclaimed to us all that he was going to be the next big action star,
got laughed at, and then became the next big action star So,
you think about it, are there people who have told you you can’t do something? Maybe now, beginning of January you’ve set
a resolution and people say, ‘Hey, you’re not gonna stick to it.’ Or they try to drag
you down because it makes them feel better about themselves that they’ve already given up.
Don’t let it happen. If anything, let Arnold inspire you to do something different this
year. Set a goal and stick to it. Don’t make excuses.
I know them all. I, I, guys. I’ve used them all. I’ve used them all myself. Didn’t have
enough training equipment at home to work out. Didn’t have a gym membership or couldn’t get
to the gym. I, uh, I wasn’t strong enough. I couldn’t do a certain exercise. You work within your limitations, and then
you figure out a way to get it done. We all might have some limitations. We all might have some inconveniences, but
there’s always a way to get it done, and Arnold Schwarzenegger always found a way to get it
done. And as I’ve said, if there’s negative people
that try to deter you from your own determination to reaching your goals, then you’ve got to
figure out a way to get around them, too, because nothing can stop you from achieving
what you want to achieve if you set your mind to it, and that is one big thing that I learned
from Arnold Schwarzenegger for sure. Guys, if you found this video helpful, if
you like Arnold Schwarzenegger, obviously as much as I do, if you grew up, whether or
not you even own the book ok because I know a lot of you guys out there
do, the fact is, you can learn something from anybody. You can be inspired by anybody. You
don’t have to agree with everything they say, but you could be inspired by somebody to do
things and change the way that you do things and I certainly was here, leave your comments
below. Let me know what inspires you. and lastly,
if you’re looking for a training program that not only reflects the influences I had in
my development and my career, but has now taken it to the next level, put
the science back in strength, then guys, that’s the ATHLEANX Training System. You can find it over at ATHLEANX.COM. In the
meantime, if you found this video helpful, leave a thumb’s up. And tell us whatever else it is that you want
to see, and I’ll be sure to make that video in the coming weeks. See you soon guys.

100 Replies to “Arnold Schwarzenegger Workout Tips (5 THINGS I LEARNED!)”

  1. 5 things i learnt from Arnold: 1. Put the cookie daun!! 2. shock the muscle 3. opflstrudel von da mama 4. bang the hauskeepa 5. smoke cigars everyday

  2. Dear Mr. Cavalier, thank you for your valuable contribution to training information. What sets you apart from other fitness videos is your depth of knowledge and integrity. Remember though, that intensity has to be developed. Arnold himself said in his book 'Education of a Bodybuilder' that one has to slowly develop intensity otherwise you will outrun your endurance and burnout. Most people don't realize that Arnold started on a three days per week Reg Park style program, and over the course of several years, added training days until he eventually ended up training 6 days per week. He added that rank beginners should start with a 3 month break-in program consisting of pushups, pullups, dips, weightless squats….ect. Internet is full of people claiming to have tried his 6 day a week program from the get-go and had poor results and then blamed genetics and drugs. Again thank you for your generosity and expertise. God bless!!!

  3. Let the truth be known you can train harder like Arnold or smarter like Jeff and everything can work. Even Grammarly knows who Arnold is.

  4. I've always been inspired by Arnold Schwarzenegger. Every time someone laughs at that. Ridiculing him or anyone that says something good about him. He just proves them critics wrong or owns up to his mistakes!. He admitted to steroid use, he owned up to his affairs. However as soon as noticed his friends were dying at a young age, not making it past 40, by using steroids. He stopped. He didn't cheat to get where he is today!. He had a brain too and had many business opportunity's to fall back on!.
    One of the best things about Arnold is he's mind set. Not just his determination, how he can laugh at himself!. He laughs at the impressions, he laughs at how ironically he wasn't a good soldier!. He drove a tank into his army barrack's!. So even the best can make mistakes, own up to them and achieve anything!.

    Jeff you are inspiring too!. You helped me and I can see the results in Jessy is awesome!. Give this guy a chance! It all makes sense and you do see results fast! Without paying for anything! Just a gym membership!. So thanks Jeff!
    I've passed the message on everyday I'm at the gym to any hard gainers like me, that seems to be unsure what to do in the gym!. It's about dam time there is a Jeff out there to show us!
    Because wanting to improve your body and not getting anywhere can be disheartening. This guy will help ppl to bulk up or lose weight or both. If your like me, a skinny fat guy that needs to cut down on his chocolate's! 🙊🙄.
    Once again, thank you Jeff!!

  5. Nice vids, I do like the series mate.  Most of my friends laugh at me – no worries there – but I'm the old fat guy who goes along to the gym every week, runs (slowly) / walks / swims every day in between gym sessions.  At nearly 70, it takes me  a full week to recover!  But I just plod on, & thanks to Arnie, in my retirement I have made (for me) astonishing progress, from nothing, to max or near max on all the weights machines, still progressing thanks to techniques like 21s, and esp. draw-downs (correct term?). The smartphone twiddling kids sneer or laugh at me, till they see the weights I am shifting, and they are never seen again.   I'm posting this to let people know that it is not about your ego, but about quiet perseverance & determination.  I enjoy my sessions, have a chat & a laugh with others, look forward to the pain & buzz afterwards, and wanna make sure I can stop them closing my coffin lid too early.

  6. I learned from Arnold that the greatest things in life are:
    1. Cush your enemies.
    2. See them driven before you.
    3. Hear the lamentation of their women.
    Truly an inspiration for my workouts.

  7. I'm very interested in the one day cure. The idea of focusing on intensity over variety makes sense to me. Picking the best exercise for one muscle and doing that with intensity and just doing that one exercise.

  8. Arnie is a fantastic example of determination. I bought that book, read it, then started to improve myself every single day. Thank you Arnold. Absolutely uber!

  9. I like Arnold but his also had many operations and suffered a lot due to overtraining, chemicals, heavy weight , not resting enough, over extended etc etc .. perhaps. .. my point is we should never follow someone's formula, we should know the basics and adjust accordingly. Lucky for Arnold he had the money for medical expenses. I train for health not for wealth and fame so smarter and less risk is the idea.

  10. hadn't watch this video before but I've watch a great deal of the work out ones. I could barely lift ten pounds when i first started watching you videos. I was very skinny. So I wanted to thank you for putting out the videos you have because you inspired me to do better at the gym. I'm now at a weight I'm comfortable with and your videos help me push myself harder at the gym so thank you.

  11. getting there is a good step do not deminish it but as sly said keep moving forward that is how winning is done.

  12. SUPER SET QUESTION?
    Did Arnold super set every work out? due to him being in favor for them?
    Or
    Did Arnold super set on different days?

  13. I live in a rig the only way I can really make decent money that I got dumbbells and some kettlebells and a jump rope and I do what I can to stay in shape I may not be in the best shape could be and not where I want to be but I'm in a lot better shape than a lot of the other drivers any ideas what I could do in limited confined space and limited equipment that would be great

  14. what i value most from ahnoold schwarzhisname was the importance of the free hand movements to lay a foundation.

  15. What I learned from Arnold…

    Crush your enemies, see them driven before you, and hear the lamentation of their women!

  16. Your dead right in you're video and revealed great principles about Arnold's workouts… including ignore the naysayers when they told him he can't do that and made fun of him..we can apply these things for ourselves as well their not only for just one person…thanks

  17. Loved Arnold's bicep cover photo on his, 'Education of a Bodybuilder.' The bicep was so peaked it seem to create it's own weather pattern…:)

  18. “Tell me who is your daddy, and what does he do?”
    Jeff, Jeff Cavaliere is my daddy and he puts the science back into lifting.

  19. Sometimes I alternate gyms so my muscles don't know where I'm going or wants coming to them. Muscle memory is real though and it's not easy to trick them consistently.

  20. Jeff might just be the coolest person out there today. This guy is no bs all truth. What a beast. Keep doing you Jeff!

  21. Hi Jeff!!! You have the best content ever but I want to ask if your workouts that you discuss also applies to women?

  22. I call that the basics of bodybuilding. I believe the #1 motivation for men and women is VANITY. I do believe in Vanity, but the key is not to let it consume you. We all want to look our best, but our looks are only superficial and mostly temporary. Look your best at all ages, but do not fight to age. Thanks Jeff!

  23. I've been going to the gym for hours every day but I can only attribute my recoveries to cannabis and lots of sleep.

  24. Arnold Schwarzenegger is my hero …. the perfect man….perfect age for everything. From zero to greek god …..and he was only 20 then…..perfection. Michaelangelo couldn't have done it better and Stan Lee imagined him as Conan in the comic books.
    Perfection in physical prowess and looks in 1974. The benchmark of the bodybuilding sport.
    Went on to become a world icon . Fantastic is the only word for Arnold Schwarzenegger……
    ..but sometimes these days he talks like he's eating too much soya and political correctness is stopping him from being rightly sarcastic and instead has made him wrongly polite. Fuck man….what happened to Arnold Schwarzenegger the cool immense dude who must have easily eaten 3 entire herds of cows in his testosterone filled life. Soya is the problem. Sad that the most macho has become a crossed kneed sitter. We are done. Our icons have deserted us. We are doomed to political correctness and vegan diets. Arnold Schwarzenegger was our last hope but he's now sitting cross kneed like a fucking sissy. WTF !!!
    Arnold Schwarzenegger
    has become
    Arnold Soyanegger.
    Arnold Soyanegger…..
    Deadly…sold out sellout .
    Arnold Soyanegger.

  25. three things I learned from Arnold:
    Crush your enemies!
    See them driven before you!
    And hear the lamentation of their women!

  26. My body says I can only push 5 reps, my head says I can push 10 reps but my determination says I can push 15, then something deep within says One More.
    I think it may be that I'm superstitious and would always work to an even number.

  27. Hi Jeff, love the videos and want to get started on your program soon (currently in pre-prep for that! 🙂 ). Question: I saw Jason Statham recently do a 66 press-up a day challenge. He did them in sets of 22, with massive speed and explosiveness, also springing his hands off the ground with each one. What are the benefits, if any, of doing them like that, compared to what I normally do which is an explosive (as possible) push up with a slower, longer time under tension return down to restart? Thanks. I don't even know if I'm posting this anywhere you'll see it, but maybe someone has an idea on that. Cheers, Andy

  28. Love this video. We all can say who we think was the most intense bodybuilder. I do not deny that Arnold was intense in his workouts, but Dorian Yates is the most intense bodybuilder known. Hands down. Thank you for the great information that you always put out.

  29. 5 Things I’ve learned from Arnold:
    -✋🏻 “Talk to the hand”
    – PUT THAT 🍪 DOWN….NOW
    – I’ll be back
    – one ugly m******
    – get to the choppa

  30. 1.) Arnold says that he used to let the dumbells go down all the way to the floor when doing fly's. That is a huge no-no and so its no surprise that he tore his pec twice. A lot of old school bodybuilders do things wrong.
    2.) Arnold doesn't actually practice everything he preaches.
    3.) Arnold could work out for 5 hours a day and recover for the next day because he was on steroids.

  31. 1. Trust Yourself
    2. Break Some Rules
    3. Don't Be Afraid To Fail
    4. Ignore The Naysayers
    5. Work Like Hell
    6. Give Something Back

Leave a Reply

Your email address will not be published. Required fields are marked *