Arnold Schwarzenegger is known for his unparalleled achievements and dedication to bodybuilding, and he has inspired many with his commitment to physical wellness. Recently in his daily newsletter,” Arnold’s Pump Club,” he shared his insights on getting ripped without challenging your workout routine. By following the 1-2-3 method, you can sculpt your body into shape.

Modern exercise science offers numerous training methods and techniques, but sometimes old-school approaches are widely effective. Arnie himself relied on basic principles like this to sculpt his impressive physique. Now he’s sharing this workout with everyone to help others in their fitness journey.

Arnie’s old-school approach to maximizing gains

Arnie’s workout takes us back to the basics, offering a simple yet effective approach that has proven itself over time. The first step is all about choosing four key movements: push (like chest or overhead presses), pull( such as rows or pull-ups), squats (including variations like a barbell or single-leg squats), and hinge (like deadlifts, swings, or hip thrusts). These movements are the foundation of a solid workout routine for hitting different muscles.

Step two of the plan is to select two exercises for one session and two different exercises for the next, ensuring variety and balanced muscle engagement. You could pair a chest press with a row for an upper-body workout or combine a pullup with a barbell squat for a lower-body workout, but ensure that you do not repeat the exercises. After creating this routine, you’ll have to alternate between Workout A and Workout B, with rest days in between.

Moving on to step three, you have to focus on finding the right weight for each exercise. Try to choose a weight that you can lift comfortably for five reps. Whether you’re using barbells, dumbbells, kettlebells, bands, or a weighted backpack, The main goal is to maintain proper form while performing each exercise. 

Step four is about doing sets and reps in a structured way. Start with one rep of the first exercise, then rest. Next, do two reps, then rest again, and keep going until you reach three reps, making a total of six reps in each set. Follow this method three more times before moving on to the next exercise. Rest in between sets to make sure you’re fresh for each rep. For the next exercise, repeat this same method. This routine is simple yet intense and meant to last for six to eight weeks. This method focuses on building strength without spending too much time in the gym. Arnie looked at the gym as his lab from the start and always tried new approaches, just like in the Arnold Press he developed in the 1970s.

Gym as a laboratory for Schwarzenegger

In the 1970s, athletes like the Terminator explored new training methods. Arnie shared his experimental approach to workouts, comparing the gym to his lab. He discussed his habit of trying various movements and hand placements, often doing lots of sets to see how sore he felt afterward. This approach led to the discovery of the Arnold Press, a variation of the dumbbell press that targets the front and side deltoids more. Despite initial skepticism, the Arnold Press became popular.

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People shared different opinions on the Arnold Press. Some thought it was great for the shoulder, while others found it hard or not as good as the usual exercise. But Arni’s approach to trying new methods shows his adapting nature with time, which changed the fitness world. 

Schwarzenegger’s commitment to fitness and innovative approach inspires people to pursue their goals in the right direction. Viewing the gym as a place for experiments, he encourages trying new methods for optimal results.

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