Just as Arnold transformed from a skinny Austrian teen into Mr. Olympia through relentless arm training, you’ve arrived at the perfect moment to revolutionize your biceps and triceps development.
You’ll discover the exact methods that built the most famous arms in bodybuilding history – from his signature twisting dumbbell curls to his punishing triceps supersets.
Whether you’re a beginner or advanced lifter, these proven techniques will help you forge your pair of legendary guns.
Understanding the Arnold Schwarzenegger Arm Workout
Before delving into the specifics of Arnold’s arm exercise routine, it is essential to have a solid understanding of the fundamental principles that underpin his strategic approach to building massive arms.
Schwarzenegger’s arm exercise is famous for its high volume and high intensity. It is designed to target the brachial and three-headed muscles from various angles.
In this method, the emphasis is placed on achieving peak contraction with each repetition, chiseling in all of the cuts, and increasing the size of the abdominal muscles.
This is the training regimen that ‘The Oak’ used in his prime.
While Arnold’s arm training regimen helped build his legendary 22-inch biceps, it’s crucial to understand that his routines were uniquely suited to his genetics and recovery abilities.
His intense workouts and approach to training included a volume that’s excessive for most people.
When it comes to effective arm workouts and mass-building exercises, you should modify Arnold’s hypertrophy training principles to match your fitness level.
If you’re a beginner or intermediate lifter, stick to 2-3 sets per isolation exercise instead of following his whole routine.
Advanced bodybuilders should limit themselves to three sets of their pre-contest workout.
You can still benefit from his biceps training tips by adapting the workouts to your personal capabilities and recovery needs, ensuring sustainable progress without risking overtraining or injury.
ARNOLD’S OFF-SEASON ROUTINE
During his off-season bulking phase, Arnold dedicated an astounding two hours to each arm workout, splitting the sessions between triceps, biceps, and forearms.
His intense training approach focused on maximum growth through strategic exercise combinations targeting both mass and definition.
To build his legendary biceps peak, follow his proven formula: start with heavy mass-building movements like the barbell curl, then move to isolation work.
Arnold’s methodology required 3-4 days of rest between arm workouts to guarantee complete muscle hypertrophy.
You’ll perform 5-8 sets of mass-building exercises for 8-12 reps, followed by isolation movements at 5 sets of 10 reps.
The key is maintaining strict form while progressively increasing weight, just as Arnold did to develop his iconic arms.
Arnold’s OFF-SEASON Exercise:
1. Cheating Barbell Curl
Perform 5-8 sets with reps of 8-12.
2. Incline Dumbbell Curl
Perform 5-8 sets with reps of 8-12.
3. One-Arm Concentration Curl
Perform 5 sets with 10 reps.
4. Standing Alternate Dumbbell Curl
Perform 5 sets with 10 reps.
ARNOLD’S PRE-CONTEST ROUTINE
As competition season approached, Arnold’s arm training transformed into an intense, sculpting-focused routine that would help define his legendary physique.
His pre-contest arm workout shifted to superset fashion, reducing rest periods while maximizing muscle definition and vascularity.
You’ll notice Arnold’s exercise intensities increased dramatically. He hit arms three times weekly within his six-day double split routine.
Between sets of bodybuilding exercises, he struck poses in front of the mirror, holding each flex for up to three minutes to build posing endurance. This unique approach to arm workouts combines aesthetic refinement with functional strength.
The routine features five supersets targeting biceps and triceps, with each exercise performed for 4 sets of 8-12 reps.
To achieve your fitness goals, follow the prescribed order, maintaining minimal rest between supersets.
The Anatomy of Arnold Schwarzenegger’s Arm Workout
An Arnold arm workout typically includes multiple exercises that target the biceps and the triceps. These exercises are usually performed in super-sets or alternating sets to maximize muscle engagement and muscle efficiency.
A number of exercises, including the Arnold press, the French press, and concentration curls, are consistent components of his routine.
Each is designed to target particular muscle groups and stimulate maximum growth.
Mastering the Biceps: Curling Your Way to Bodybuilding Success
Dumbbell curls are among the most effective exercises for training the brachii, and there aren’t many exercises that can compare to them.
Alois advocated for a full range of motion to fully engage the brachial muscle. They emphasized the peak contraction at the top of each repetition.
Alois ensured that the brachii muscle was developed entirely by incorporating variations such as hammer curls and incline dumbbell curls into his workout routine.
Triceps Transformation: Sculpting Your Arms Like Arnold
The triceps, which are comprised of three heads, are necessary for achieving well-rounded arm development. Arnold’s arm exercise routine includes skull crushers, triceps pushdowns, and dips.
Each of these exercises targets a different part of the three-headed muscle. By varying his range of motion and grip with each repetition, Alois maximized muscle activation and stimulated growth across all three heads of the triceps.
Dumbbell Domination: Essential Equipment for Arm Growth
When it comes to arm exercise, Alois relies heavily on dumbbells because they provide him with a level of versatility and freedom of movement that is unmatched by any other piece of equipment.
Dumbbell curls, triceps kickbacks, and wrist curls are examples of exercises that allow for greater isolation and targeting of specific muscle groups, which ultimately results in more significant gains in strength and size.
Supersets and Beyond: Advanced Techniques for Arm Hypertrophy
Arnold incorporated more advanced bodybuilding techniques, such as supersets and drop sets, into his workout routine to push his arms to their absolute limits.
Arnold maximized the intensity of his workouts and achieved greater muscle fatigue by combining exercises with complementary muscle groups, such as biceps and triceps.
This resulted in increased muscle growth and definition, which Arnold achieved.
Arnold’s 22-Inch Arm Exercise: Sets vs. Reps Analysis!
Now, let’s explore Arnold’s top arm exercises in detail. Choose a weight that challenges you, and aim to push your body to its limits with each exercise.
1. Biceps Exercise: Standing Barbell Curl
Perform 5 sets with reps 8-8-6-6-6.
A standing barbell curl serves as the foundation for this exercise routine that targets the biceps. While standing with your feet shoulder-width apart and your arms straight toward the floor, focus on your brachii by only moving your forearms and lifting the bar. Raise your arms so that your palms are facing your chest.
2. Biceps Exercise: Seated Dumbbell Curl
Perform 5 sets with reps of 8.
In the following step, you will be able to perform the seated dumbbell curl. You should keep your elbows straight while you hold a dumbbell in each hand. As you lift the dumbbells, make sure to turn your wrists in the opposite direction. If you do this, your brachii will be more engaged.
3. Biceps Exercise: Restricted Inclined Dumbbell Curl
Perform 5 sets with r10 reps.
An inclined version of the Restricted Dumbbell Curl is available so that you can experience a different perspective. When you are sitting on an inclined bench, bend your elbows ideally and lower your body. Position yourself on a bench with a 45-degree incline, and pay close attention to the movements of your forearms.
4. Triceps Exercise: Restricted Standing French Press
Perform 5 sets with reps of 12.
Moving on to strength training for the three-headed muscle and biceps, the Restricted Standing French Press is a highly effective exercise for the three-headed muscle brachii. After lowering the barbell behind your head, it is raised back up to the ceiling.
5. Triceps Exercise: Lying Triceps Extension using Bar
Perform 5 sets with reps 10-12
To perform the Lying Triceps Extension, position your body so that it rests on a bench. While you are working your three-headed muscle, you can control the movements of the barbell.
6. Forearm Exercise: Wrist Curls
Perform 5 sets until failure.
To conclude the workout, you can do wrist curls, which will help you focus on your forearms. Pay attention to the wrist movements while you are seated on a bench and lean towards the front. During the contraction and curl movements, you must maintain control of the barbell.
Like Arnold: Embracing the Mind-Muscle Connection
One factor contributing to Arnold’s success was his capacity to create a powerful connection between his mind and his muscles while he worked out.
Arnold maximized muscle activation and recruitment by concentrating on the sensation of each repetition and visualizing the muscles at work. This resulted in more significant gains in strength and size.
Post-Workout Recovery: Essential Steps for Arm Growth
When it comes to developing massive arms like Arnold‘s, recovery is just as important as training was earlier in the process.
When it comes to repairing muscle tissue and fostering growth, it is essential to get sufficient rest, consume the appropriate nutrition, and engage in targeted recovery techniques such as foam rolling and stretching.
If you make recovery a top priority, you can ensure that your arms receive the time and resources they require to reach their full potential.
Related: Get inside Arnold’s classic shoulder and biceps training plan.
To Wrap It All Up
You’ve learned Arnold’s proven arm-building methods that helped him develop 22-inch biceps during his prime competitive years. By following these scientifically backed principles and adjusting volume to your experience level, you’ll maximize your arm development potential.
Remember Arnold’s famous quote: “The last three or four reps are what make the muscle grow”? Let that motivate you through every challenging set of this legendary routine.
FAQs
What Workouts Did Arnold Do for Arms?
Arnold’s arm workouts included barbell curls, concentration curls, preacher curls, close-grip bench presses, triceps pushdowns, and overhead triceps extensions. He focused on supersets and high volume to create maximum muscle pump and separation in both biceps and triceps.
What Is Arnold’s 21 Arm Workout?
Arnold’s 21 arm workout is a bicep curl technique involving 3 sets of 7 reps: the first 7 are bottom-half curls, the next 7 are top-half, and the final 7 are full-range reps. This method increases time under tension and enhances peak contraction.
Did Arnold Train 7 Days a Week?
Yes, Arnold often trained 6 to 7 days a week, sometimes doing two sessions per day. His routine used a split system to target different muscle groups while managing recovery through volume cycling and intensity variation.
Does Arnold Still Lift Weights?
Yes, Arnold Schwarzenegger still lifts weights regularly as part of his fitness routine. While he no longer trains like a competitive bodybuilder, he maintains a consistent regimen focused on mobility, light resistance training, and overall health.
How Much Sleep Did Arnold Get?
Arnold Schwarzenegger reportedly slept 6 hours per night during his peak training years. He emphasized productivity and believed in maximizing the remaining 18 hours for training, work, and personal development.
What Is the Arnold 1 10 Method?
The Arnold 1–10 method is a high-intensity training technique where you start with 1 heavy rep, rest briefly, then do 2 reps, and continue increasing by one rep per set up to 10. It combines low and high reps to build strength and endurance in a single workout.
