For many years, Arnold Schwarzenegger has been thought-about by many to be bodybuilding’s best champion and most intense athlete. His coaching applications are analyzed, studied, and in some circumstances, criticized even at this time – over 4 many years since he final held up the Sandow Trophy in 1980. Nonetheless, when was the final time somebody really tried to coach just like the Austrian Oak? I don’t imply doing one exercise that was shared in a problem of FLEX or Muscle & Health. I imply, each set, each rep, in as related of a style because the seven-time Mr. Olympia himself for an prolonged time frame. In comes the Arnold Problem.
That’s what I’m going to do.
For 4 weeks, I’m going to do the notorious “double-split” superset and triset program that Arnold shared in one of many bibles of lifting, “The New Encyclopedia of Fashionable Bodybuilding.” Logistically, and equipment-wise, there will likely be just a few tweaks and options, which will likely be defined as we go alongside. However the integrity of the Arnold Problem and energy it takes to finish these two-hour, twice a day marathon exercises will likely be revered.
How Did We Get Right here?
For these of you that don’t know me—and that very properly could also be a number of you—I’ve been writing within the health trade for properly over a decade. I began coaching in 1999 as a scrawny teenager in West Virginia. Like many individuals who comply with bodybuilding, I noticed Pumping Iron and skim quite a few problems with magazines that featured Schwarzenegger. I had his “New Encyclopedia,” and I actually learn and studied that e-book for therefore lengthy that I wore the binding out. Critically.
Many previous problems with FLEX and Muscle & Health featured samples of his exercises from his days because the No. 1 bodybuilder on the planet, and I’d usually take them on for myself simply to see if I may do it. Typically I survived, many others I noticed the depth and quantity had been an excessive amount of for me at that stage.
I adopted bodybuilding, however I used to be properly conscious that the IFBB Professional League wasn’t in my future as an athlete. So, I primarily targeted on getting greater and stronger. Ten years after I began coaching, I started writing blogs for motivation, and after submitting an article to a well-liked web site, I bought my break signed as a author.
It could have been one small article, however to me, I used to be now a part of the bodybuilding trade.
Since I grew to become a author, my private transformation has been lined on just a few platforms, and I’ve been in a position to share my very own information with readers world wide. I’ve additionally performed numerous articles about Arnold’s coaching. I might scale them down for a newbie to attempt or put my very own twist on them. The primary challenge of a serious print journal that my work was ever featured in really had him on the quilt. That was 2010, and I nonetheless have my copy to today.
I’m additionally a four-hour drive from Columbus, Ohio, the place the Arnold Sports activities Pageant is held yearly. I’ve lined the Arnold Traditional, Arnold Strongman Traditional, participated within the Pump & Run 3 times, and even get to attend the Worldwide Sports activities Corridor of Fame ceremony. I’ve met and shook palms with Arnold just a few occasions. In 2022, I even bought the photograph you see under, and I used to be honored to cowl that yr’s World’s Strongest Firefighter competitors. He shared that article on his social media platforms, which I really feel honored for.
From Overlaying Arnold—Now Arnold’s Watching Me
Quick ahead to how this all got here to be. Arnold and his workforce publish a e-newsletter that I subscribe to, and you must as properly. He additionally shared a complimentary e-book which featured considered one of his Golden Period chest and again superset exercises. I then determined I wished to attempt it. So, I emailed my editor at M&F to see if there can be curiosity in a write-up about this as a result of let’s be actual. The 17-year-old me that learn the journal can be thrilled to be featured on their platform. My editor, Jeff Tomko, urged I really attempt it each week for a month. I agreed and was all set on beginning this collection of exercises.
I’ve met a few members of Arnold’s workforce a yr in the past by means of different tales and they’re good guys. I do some information tales as properly, and if something Arnold associated comes up, they will both confirm or make clear the information so I’ve the most effective data attainable to share with readers. I reached out to them to allow them to know this was occurring and to get any recommendation they might have.
A type of gents solely requested for one favor: “Please don’t die.”
I promised to do my greatest to outlive. The day that I did the primary exercise, they requested for updates all through. I’m sending them pics and video clips, which I’m certain they discovered hysterical. Two hours later, I used to be performed, and so they praised me for surviving. They then most likely thought I used to be loopy for really going by means of with it. Then, one thing unbelievable occurred.
I posted a kind of movies on my Instagram and Twitter accounts. They had been then shared on Arnold’s social media. For perspective, the video that bought essentially the most attentions alone platforms was round 9,000 whole. As soon as it was shared on Arnold’s platforms, it bought 230,000 views on Instagram and 125,000 extra on Twitter. I believed that was very cool, however it additionally bought our wheels turning. What if I did the entire program for a month?
My intentions had been to search out variations of a full-body coaching program that Schwarzenegger both created or did, and do these exercises as soon as per week for a month. As daunting because the Arnold Problem seems to be, I believed I may do it. Every exercise as soon as per week for 4 weeks? Yeah, I can deal with that, as long as the ache afterwards didn’t preserve me bedridden.
I texted Jeff and he known as me. We talk about it and suppose this might be nice to do. I inform the 2 gents that I’ve beforehand been sharing this odyssey with, and in addition to giving me encouragement, in addition they despatched me one further message.
“Arnold mentioned to remind you that there was all the time two hours within the morning and two hours within the night.”
No Turning Again
I had solely meant to do the exercises as soon as per week. The occasions that he referred to are his well-known “double cut up” routine that he would use to organize for the Mr. Olympia. That wasn’t my unique intent. I informed them I hadn’t taken it that far. My spouse bought wind of this textual content trade and mentioned the phrases that sealed my destiny.
“You’ve educated laborious earlier than, you understand the exercises, I believe you are able to do it.”
I then knowledgeable her of what this entailed. Two- hour exercises, twice a day, six days per week. I must do chest and again s within the morning, legs within the night. On the subsequent day, it might be shoulders within the morning, arms, and abs within the night. I might then repeat that 3 times in per week. Sunday can be my solely off day. She nonetheless thought I may do it.
“4 weeks? You bought that.”
After my tires bought pumped up a bit, I agreed to a minimum of give this the most effective go I can. To be clear and clear, my understanding is that Arnold is conscious {that a} author he’s talked to earlier than is attempting this. I don’t suppose he is aware of it’s me particularly but, however he could grow to be extra conscious of me by the top of this. That will be superior so long as it’s as a result of I completed it. However for now, my focus is just on the exercises.
The subsequent 4 weeks of my life are going to be intense, and to make the strain much more vital, we’re going to recap these 4 weeks on this collection. I’ll break down the exercises, comparisons in weight I take advantage of to point out the toll of the exercises, and I’m going to observe my progress and stats alongside the best way. On the finish, you will note the adjustments for your self. Arnold used these exercises to maximise his physique for competitors. I’m going to attempt to drop some weight and see how laborious I can push myself. I seemingly gained’t get stronger, and measurement isn’t my prize.
On a private degree, I wanted to do the Arnold Problem to get myself again on observe and push myself to new ranges of non-public health success, and that is as huge because it will get for me. For full readability, some might imagine that that is stay and out there to learn as a result of the exercises are performed and we’re simply going to launch them one after the other. No, by the point you learn this, I will likely be solely in week two. There’s nothing assured. Something may occur, however what I see occurring is me getting the job performed and hopefully inspiring some folks to push themselves to attain their very own type of greatness. Time will inform, however I’m going to present it my all, and I hope you’ll be a part of me on this journey by studying the articles, following me on Instagram @rocklockridge, and be at liberty to supply encouragement. I’ll seemingly want it.
