How to Benefit from Bodybuilding Sport

The legend of Arnold is not every legend. Some of them are body and blood, but they were not born like that,

Some myths walk between us.

  They are made of legends of iron, sweat, mind, muscles, blood, vision, and victory.

  So they are legends and heroes, grow, they have won, and conquered circumstances and possibilities

There is a legend behind every legacy. There is a scheme behind every legend.

I'm Arnold Schwarzenegger.

This is my plan.

- Arnold Schwarzenegger,67, six feet two hundred and 40 pounds, Mr. Olympia for the past five years.
- All Mr. Universes from the last five years or so
Come and meet in one contest and discover that, who is the best of all the universes me.

So they created the Mr. Olympia contest, which is then the top competition, and who wins this is the best bodybuilder.
- And you are the best bodybuilder.
- Right, yes.
- I think everyone knows
When we get into training
You won't go and become a hero from day today.
But the question is, how can I speed up the process? And then the important thing is, have you trained the right way, which is to train the basics,
If squatting, if the two arm curl, if the bending on rowing, if it is clean and press, bench press, incline press, dumbbell press, all those basic exercises, that's what you need to do, especially the last three months before the competition.
You have to shock muscles, muscle shock, and muscle shock with different kinds of training principles.
Expose your weaknesses. You are going and hit those markers, then you move the bar up.
And you feel that with hard work, you can achieve goals, and you can become successful.



- [Arnold] The important thing for people to realize is that not everyone
He wants to be a hero; not everyone has the desire to stand on the stage,
To stay there on stage and win Mr. Universe, or Mr. America or the best man in the world
And Mr. Olympia and all those kinds of titles.
No, but they can apply the same principles. One thing I can tell you.
The big mistakes are, not covering those basic exercises.
Because today's men go to the gym, 
I no longer see children learning.
Cleaning and squeezing it or to grab the two-arm, and all the kinds of exercises, which are very important to create traps, and to create the lower back.

 1 I think I always did the three chest exercises today.
The first year when I started training
And the last 10 when I train, is a bench press, tilting press at different levels, so start low, medium, and high, then fly.
I mean, the fly was an exercise that gave me full pectoral muscle growth, because I went all the way; I hit the ground almost and I was a big believer, expanding the chest as much as possible and giving this stretch,
To remember with muscles the important thing is always to get stretched and get flex.
And so, for me, to go all the way dumbbell shaft as far as you can to get this stretch, and then come and then get it touching the dumbbell and then flex like you do more muscle on top, then out again, those are the type of exercises that were for me, You cannot replace it with any device.
This was one of the main things, of course, to create a large volume of chest muscles.
Which sometimes the body will hit a wall; what this means is that the body says,
I know all your movements.
"I know you'll first start with the bench press,
“Then I know you will walk to the“ chin bar and do the chin-ups, ”and then you know you will come back.” To the bench press and then you “go to the chin bar and go back to the bench press.
“I know this routine.” I know exactly everything you do “and I'm ready for it.” So you have to go and use the principle of body shock.
 If this chest knows I will start with 135 and then go to 225
And do 275, I'll go and start now with 315, and I'll do 20 reps with 315.
Then I'll go and I have guys pulling off the plates and then 225 left, then I'll do 10 other reps.
And then I'll ask them to take off another 45-pound plate, then I have 135 left, then I'll go do 10 other reps. Or maybe if you can do 15 or 20 reps, let's see if the pectoral muscles are used for that.
Then always you will find that your chest muscles vibrate after that, you do not know what to do because of it Chen
He is tortured in pain because you now shocked the muscles.

 2  bows rowing with iron and rowing T bar.

I mean, what kind of rowing exercise uses thickness, those are exercises
I always counted on them, again, from beginning to end.
There are a lot of bodybuilders who have some kind of imperfection when it comes
Lower back and to separate the lower back, you only get stiff legs from deadlift
It is deadly regular, it is bending over rowing and all things without supporting your chest.
You have to let your body free you do bending on rowing. And all things without supporting your chest.
You'll let your body free, and let your lower back hold you back so we did off the balance on the bench up to 315 pounds curve on rowing,
Because this is what gave you this strength in the back and gave you the thickness of the back, to remember when training the back
You need width and you need thickness, but you need thickness at the bottom of the back,
You need thickness at the top of the back, outer back, and back in the middle,
So you have to train and find exercises for all these different things.
I was even doing reps with 275 in the iron curl. Many times we will start with the weight, with heavyweight, and do only one rep. Then ask them to pull the panels and do the curl, but just enough to do now two reps. Then pull off the plates and do three reps, then Pull out more paintings and do four reps afterward.
Thus I will rise,
Without ever putting tape, to let the biceps know, you don't know what will come, "You won't get used to" my training method.
"I will work with all sorts" of tricks up my sleeve. "I mean, it was necessary to do an iron curl to create a bicep thickness, to do a dumbbell curl on the sloping bench,
And do a curl concentration.

3  It is a great rear exercise.

We went several times to the gym in just one day a week
So we went to 110 pounds of dumbbells
And we did dumbbell presses, we did six reps. That's all we can do, six reps.
So we picked up hundreds and we did six other actors.
He put them down and took the 90s and did six other reps. Then he picked up the eighties and we went
Up to the forties and barely six reps could then with the 40s.
But I can tell you that I didn't know where to put my arms because Dalín was screaming.
They were in pain. why?
Because I shocked the muscles.

  4  squat is the most important exercise I think to create thighs, large thighs.

Squats, rear squats, front squats,
Leg extensions, lunges, stiff deadlifts,
Or good morning exercise with stiff legs, a lot of leg cramps.
Then sometimes to shock the body and muscle, we would switch from squats to leg press, so just load up the leg press machine and do a lot of leg press And stuff like that.

There will be regular ab training we did for abs, which is just leg raises.

We did straight legs, leg raises with bending the knees, which was an absolute necessity,
And all I have to do now
My routine is getting demonstrated more perfect down, which is almost impossible to do, you know.
It's already perfect. Oh yeah. It's somehow. Wait when you see it. (Laugh)
I think the important thing is that, you always go in each group and that you don't save yourself
For the next group, because there is another group
A big mistake that a lot of people commit. They say, well I'll do 20 groups,
So I prefer easy on the third and fourth groups, then the fifth group and then the tenth group, because I still have 10 groups to go. But this is the wrong approach.
Every group should have everything in it. I think the most important thing is what you eat
 The right way that you get in the amount of protein your body needs, and there's always,
Of course, discuss how much protein the body needs.
I've always lived out a formula that says for every pound of bodyweight I want to get one gram of protein.
The challenge, of course, is how to get this
250 grams in the body and make the body take it all, I felt so for me it worked better when I ate five meals a day.



Some people can work with three meals. For me, five were the answer.

The reason is that I wasn't an eater. I always felt comfortable with a normal steak. If you give me a 10 oz steak,
Even on my day, I was happy. You have a little vegetable, so you have some sliced ​​tomatoes on it, then some salad, or something like that, I'm fine.
In the morning, if you give me only three
Scrambled eggs with a little bacon or sausage
With some tomato pieces and onions, you are fine with that.
The only thing is that after two hours, after breakfast, I was hungry.
So when I was sitting at Santa Monica City College, or I was at work to do construction work, or wherever I was, I would pull out of my bag a small plastic container with a glass
That I normally use in the tape to mix things in the tape. "
I would shake my protein, just like a bartender doing all the little tricks, then drink it, close it, and put it away.
For me, it was an extra 30 grams of protein, that I needed at the time, then I'll go an hour later to the gym.
After that, we will train for two and a half hours, then go for lunch.
There will be a late lunch, then I'll get the steak again
  Regular then two hours later after that, I would like to get another one of those protein drinks. So I would have twice a day protein drinks to get 250 grams of protein,
Because as I said, it is essential, that you have enough protein so that you can experience muscle growth.
We have to realize that we do this to get all the nutrients, vitamins, minerals, proteins, and all these things
This is what the body needs only with regular meals. That is why we have supplements.
So that's why they are called supplements,
Because we continue,
Because we don't get enough regular meals no matter how healthy and good you eat.
  And now with a combination of diet and from high repetition and more exercises
The more combos, take this block and chisel it, and work out the details
That's why I called the period before the competition the most exciting period,
Because that's where you have to focus, pay close attention to it every day,
Look at yourself in the mirror in an honest way, and expose your weaknesses.
This is what motivates you.
So you have to unfold these weak spots.
But the main thing is to put the track, to do the training every day,
To eat the right way, and you will go and hit those signs.
Then move the high bar.
It's really exciting to do this, and you feel that with hard work,
You can achieve goals and you can become successful. With training principles and nutritional principles,
The type of protein you need, the vitamins you need, the minerals you need, and all the kind of supplements, everything still stays the same.
That's the important thing.
- Bodybuilding was a nice experience for me, and I will continue it for the rest of my life. I just stopped competing.
But I don't stop bodybuilding. It's the greatest sport. is over

Thank you for completing this article.

Watch the video is inspiring

Useful Links

How to Benefit from Bodybuilding Sport

Bodybuilding fitness

Body Building Photos