Praetorian
09-05-2012, 04:59 PM
Arnold didn't believe that bodybuilders should train like powerlifters. Rather, he felt that bodybuilders needed to master many different techniques. One essential technique for physique mastery was, in his opinion, maximal strength training. Arnold stated that "the basis of bodybuilding is developing muscle mass by lifting heavy weights."
Some interesting information...
P
Here's how Arnold went about it. Most of the time, he stuck to high volume training sessions consisting of moderate to higher rep ranges with lighter loads. He trained this way around four days per week. But approximately two days per week he'd pick a "power move" for a particular muscle and test his strength.
For example, if he wanted to test his quad strength, he'd choose the squat, and if he wanted to test his pec strength, he'd choose the bench press. This way he never strayed too far from progressive overload and setting personal records.
Many of Arnold's fans don't know this, but he won two weightlifting contests in 1964 and 1965, as well as two powerlifting contests in 1966 and 1968. His best lifts include a 264 pound clean and press, a 243 pound snatch, a 298 pound clean and jerk, a 470 pound squat, a 440 pound bench press, and a 680 pound deadlift. Impressive for a bodybuilder who didn't specialize in these lifts!
Studies seem to indicate that moderate and low rep training is superior to high rep training when it comes to muscle hypertrophy. Though recent research exists showing that lighter weights performed to failure can potentially build as much muscle as heavier weights (at least in those who are untrained), anecdotal evidence suggests that bodybuilders who push their strength levels on the big lifts tend to exhibit more muscularity than "pretty boys" who just pump away with light loads on single-joint and bodyweight exercises.
This isn't to say that lighter weights aren't useful; instead, the best results are usually seen when heavy, low to moderate rep compound training is combined with lighter, moderate to high rep targeted training.
Some interesting information...
P
Here's how Arnold went about it. Most of the time, he stuck to high volume training sessions consisting of moderate to higher rep ranges with lighter loads. He trained this way around four days per week. But approximately two days per week he'd pick a "power move" for a particular muscle and test his strength.
For example, if he wanted to test his quad strength, he'd choose the squat, and if he wanted to test his pec strength, he'd choose the bench press. This way he never strayed too far from progressive overload and setting personal records.
Many of Arnold's fans don't know this, but he won two weightlifting contests in 1964 and 1965, as well as two powerlifting contests in 1966 and 1968. His best lifts include a 264 pound clean and press, a 243 pound snatch, a 298 pound clean and jerk, a 470 pound squat, a 440 pound bench press, and a 680 pound deadlift. Impressive for a bodybuilder who didn't specialize in these lifts!
Studies seem to indicate that moderate and low rep training is superior to high rep training when it comes to muscle hypertrophy. Though recent research exists showing that lighter weights performed to failure can potentially build as much muscle as heavier weights (at least in those who are untrained), anecdotal evidence suggests that bodybuilders who push their strength levels on the big lifts tend to exhibit more muscularity than "pretty boys" who just pump away with light loads on single-joint and bodyweight exercises.
This isn't to say that lighter weights aren't useful; instead, the best results are usually seen when heavy, low to moderate rep compound training is combined with lighter, moderate to high rep targeted training.