Arnold Schwarzenegger I literally wrote a book about strength and muscle building. Modern Bodybuilding Encyclopedia– And in our daily newsletter, we regularly share insights on how to stay motivated and stay focused so you can get the most out of your training.
In recent editions, men’s health cover star provided readers with strategies to put together workouts that can easily fit into their busy schedules, can be done in the gym or at home depending on their needs, and can even be increased in intensity to improve.
Forget about endlessly churning out reps or spending hours lifting and lowering weights. Schwarzenegger explains that he only needs five exercises to train effectively. catch? Individual exercises should correspond to specific types of movements such as squats, pushes, pulls, hinges and carries.
Simply select an exercise in each category and you can choose your own exercises based on your personal preferences and required difficulty level. for example:
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Squats: bodyweight squat, leg press, goblet squat, back leg split squat.
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Pulls: TRX rows, seated machine rows, dumbbell single-arm rows, headstand (bodyweight) rows, pull-ups.
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Hinge: Hip Thrust/Hip Raise, Straight Leg Deadlift, Band Good Morning, Kettlebell Swing.
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Push: Incline push-up, machine chest press, standing band chest press, dumbbell chest press.
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Carry: farmer carry, suitcase carry.
“If you’re short on time, superset the first four movements into two pairs and run them back-to-back, with as few breaks between sets as possible,” says Schwarzenegger. “After doing the first pair, rest for two minutes and repeat his first two exercises. Follow this pattern until all sets are completed, then move on to the next pair of exercises.”
As an example that can be completed at home without gym equipment, Schwarzenegger does a superset of bodyweight squats and bodyweight inverted rows, followed by a superset of hip raises and incline pushups, then loads up. We propose to end with the movement of carrying with a backpack.
“You can run this plan three to four times a week,” he says. “Start with just 2-3 sets of 10-12 reps each. Rest for 2 minutes after completing a set or superset. Add 1-2 more sets as your confidence and conditioning builds. Really Pace. If you want to raise your fitness, combine these: all five exercises in one giant circuit.”
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