In a brand-new Athlean-X video, Jeff Cavaliere, a top coach, listed the basic exercise methods that Schwarzenegger called "the six golden methods", which he thought helped him build and maintain the increase of muscle mass.
Barbell bench press
One of Arnold's common methods to exercise chest muscles is barbell bench press, which is used to increase grip strength. "Arnold feels that when he opens his arms, he can reduce the contribution of triceps brachii and maximize the development of his chest," Cavari explained.
However, he added that this special technique may bring pain, discomfort and even injury to people with shoulder problems. He suggested using a slightly narrower grip to obtain a larger and more "natural" range of motion. "If you want to increase your overall strength, a slightly narrower grip will actually help you," he said.
Posterior neck pressure
This different jacking force makes the shoulder in an artificial position, which Kavalir thinks is not ideal, but he admits that Arnold's technology has certain effectiveness. He said, "His elbows are forward and his hands are backward, so even if he presses the barbell behind his head, his shoulders are on the right plane." "If you are flexible enough to do this, you may finish this exercise, but few people have the ability to do it."
Kavalir suggested putting the barbell in front of your body, which is safer and simpler, or doing standing dumbbell pressing to achieve the same scapular movement.
pull-up
Although Arnold only does weight-bearing pull-ups, the Cavaliers believe there is a chance to gain weight.
He said: "I think this kind of exercise is one of the best ways to keep healthy when you add a little extra load and increase the weight of your waist." "Treat it like other strength exercises, and the harvest is waiting for you."
Barbell bending
"If you want to find as much mass as possible, barbell curling provides you with the best choice," Cavaliere said. "You can bear this weight, lift it, and provide this slow eccentricity in the falling process." He also suggested trying a strict curling action, which will put more pressure on the biceps when standing with your back against the wall, instead of cheating with momentum.
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sit-up
Although sit-ups are not closely related to Schwarzenegger, he is actually a big fan of this weight loss movement. Although this is a very simple sport, Kavalir stressed that the correct technique is very important to avoid spinal problems. "Every time you repeat, pull your spine back to the ground; Don't step back, "he said.
Barbell squat
Cavari said: "Squats can increase the size of legs, and Arnold achieved it through squats."
However, if you can't do squats because of knee problems, there is another exercise that can help you achieve the same effect: barbell lunge. "No matter how you feel now, there are always some things that can keep you exercising your legs."