Arm training for Arnold Schwarzenegger wasn’t simply about hitting the gym and doing a few finishing sets. Not Arnold.
He hit every body part with mind-numbing intensity and developed every muscle group to its maximum. To build the massive upper appendages that allowed him to win seven Olympia titles, Arnold employed every trick in the bodybuilding book.
What follows is a detailed look at what arm-training techniques Arnold employed, as well as two programs, one basic and one advanced, based on the Oak’s methods. Use them to develop your own massive guns, if you’re up to the task!
Arnold’s Arm Training Principles
When aiming to build his arms, Arnold would use his brain and instincts as much as sheer strength. He advised all who aim for similar development to do the same. The following are some of the major principals he applied to arm training.
Aim For Equal Development
Arnold always believed that since the arms can be seen from all poses and from every conceivable angle, they should be trained from all angles.
“You don’t develop championship-winning arms simply by throwing around a heavy barbell doing curls or blasting out some reps for triceps,” he said. Clear visible development between all muscle of the arms with equally full muscle bellies and perfect balance is what Arnold constantly sought.
To achieve balance, proportion, size and shape in the arms, work all arm muscles with equal intensity. Break the individual muscles of the arms down into separate categories. This is where planning your arm training routine is all-important.
Keep Things In Perspective
Although Arnold advocated training biceps, triceps, and forearms with equal intensity, he also liked to draw attention to the fact that the triceps are the larger and more complex muscle group of the upper arm. The biceps have two heads, while the triceps have three.