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12.02.2013

Arnold schwarzenegger muscle workout, i want to lose weight fast - .

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The second cornerstone of this program is that you apply simple progressive resistance based on increasing the squat poundage every workout, if possible.
A high-volume workout typically involves focusing on just one or two major bodyparts a session and performing multiple exercises (hitting the bodypart from different angles or with a unique type of stress) for multiple sets. Arnold supersetted his chest and back exercises, which is a great technique for increasing work density (the number of sets performed in a given time period).
Other champions of the time, like Serge Nubret, Johnny Fuller and Steve Michalik were known for even longer workouts.
High-volume training has fallen out of favor in recent years, but can be used to improve muscle size for short periods. Traditional HIT workouts are done full-body, two or three times weekly, with just eight to twelve exercises (usually for just one set of each). While a number of research studies have shown that there are greater muscle growth and strength improvements from multi-set workouts over one-set HIT protocols, a small pocket of HIT-enthusiasts endure.


Although Mentzer became more extreme in his later years (a shift that, in my opinion, damaged public acceptance of HIT), the workouts he recommended during his competitive period were more applicable to most trainers.
The workouts focused on just a few basic, compound movements, with rigorous squats being the core. This means that once you feel that you can no longer do another rep, which will occur due more to oxygen debt than muscular fatigue, you stand with the bar still resting across your traps and take four to five slow, deep breaths before continuing to knock out a couple more VERY difficult reps.
The longer workouts require that you split bodyparts up and train them over three to five training sessions. His training consisted of splitting his body into three parts, and he training each part twice weekly, with workouts lasting around two hours. Those that use the high-volume system display a great deal of what is often referred to as muscle maturity. Olympia winners, Larry Scott, Sergio Oliva, Arnold and Franco were all very high-volume trainers.


A proper high-volume workout also incorporates short rest periods (otherwise you are just hanging around the gym because you have nothing better to do). This is a side benefit and refers to the full development of the muscles fibers as well as the sarcoplasmic components of the muscles.
He also made liberal use of set-extending techniques, particularly forced reps and burns, working a muscle until he could no longer make it contract.



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