Home Fitness The Closing Outcomes of The Arnold Problem

The Closing Outcomes of The Arnold Problem

The Closing Outcomes of The Arnold Problem


Should you’ve been studying this collection on Muscle & Health or following me on Instagram, then you already know that for 4 weeks, I took on the problem of coaching like the nice Arnold Schwarzenegger by following his legendary “double break up” coaching routine from his days as Mr. Olympia. What began out as a proposal for me to strive one in every of his exercises one time has culminated in me ending what I contemplate one in every of bodybuilding’s biggest coaching challenges.

Earlier than we get into the ultimate outcomes, right here’s a short have a look at what this course of entailed. The competitors program I adopted was in his ebook “The New Encyclopedia of Fashionable Bodybuilding.” Every week of coaching like Arnold would appear like this.

  • Monday – Chest and Again AM – Legs PM
  • Tuesday – Shoulders AM – Arms PM
  • Wednesday – Chest and Again AM – Legs PM
  • Thursday – Shoulders AM – Arms PM
  • Friday – Chest and Again AM – Legs PM
  • Saturday – Shoulders AM – Arms PM

I’d even have to coach calves and abs day by day. No bodypart required lower than 20 work units per exercise. Virtually all of them have been mixed into supersets and trisets. Every exercise lasted shut to 2 hours. In abstract, I’ve carried out 48 exercises that lasted virtually 100 hours in complete for a month. I educated for a complete of 24 hours per week. Sunday was my solely time without work, and I guarantee you that I wanted it.

Apart from the articles I used to be writing, I used to be additionally texting members of Arnold’s group in addition to my editor for M&F to validate that I used to be really doing these exercises. I used my social media to point out the coaching and outcomes as I progressed. I didn’t even shave my beard for a month so individuals watching can see that the earlier than and after pictures weren’t faked.

Roger Lockridge posing like Arnold after completing the Arnold Challenge
Roger Lockridge

The Unhealthy and Ugly Earlier than the Good

Merely going by way of the motions of those exercises wasn’t sufficient. I needed to push myself every time I educated as a result of so long as I used to be doing this, I needed to get as a lot out of it as I may. Due to that, I just about lived with DOMS (Delayed Onset Muscle Soreness). I must take naps in the course of the day to recuperate, and I used varied restoration methods to arrange for the subsequent exercises corresponding to foam rolling, percussive weapons, scorching and cold-water remedy, and many stretching.

This problem took a toll on me mentally as properly. Not solely did I do that program alone, however I did it in the midst of winter in my unheated barn. I already know the query that got here to your thoughts: “How chilly did it get?” The coldest temperature I educated in was 24 levels (thanks, Pacterra Athletics for the gear that saved me slightly hotter throughout this freeze). Stuffy noses and complications have been the norm for fairly a while. The excellent news for me was that I by no means obtained too sick, and I managed to complete each exercise with out reducing something quick.

Not having that individual pushing me on and having to seek out methods to get myself up for the subsequent exercise was the hardest problem of all. As somebody who grew up with childhood home violence and was the sufferer of numerous bullying rising up, I’ve a historical past of despair and dropping my self-confidence. Some days have been more durable than others for apparent causes, however I’m scripting this so, spoiler alert: I discovered a approach and obtained the job finished.

All of that mixed with the household commitments that I used to be decided to not miss, and the a number of miles I must journey with a view to try this, and you may think about how a lot of a grind this was. One instance was after I did the third leg exercise of the week, then needed to drive for over an hour that night. I stayed within the automobile so long as attainable as a result of I needed to verify I may stroll with out an excessive amount of of a limp.

The Good That Made it Value It

Now, right here’s what many individuals studying this can be questioning: how did it go? I set a objective of dropping 20 kilos from begin to end. Sadly, I obtained a chilly on the finish, however I nonetheless managed to drop 16 kilos on the size. I dropped two pants sizes as properly. I additionally obtained stronger. After I first began this system, I may solely incline bench press 225 for six reps. By the tip, I pressed 255 for six, and I obtained 260 for 4 reps after that.

Earlier than beginning this, I hadn’t squatted in six months. I discovered different methods to coach legs as an alternative. On the primary squat exercise, I didn’t go over 185 kilos for 15 reps. By the final leg exercise 4 weeks later, I squatted 225 for 20. I used to be fascinated by Ed Corney in “Pumping Iron” throughout each rep too. That was the primary time I had ever squatted that a lot weight for that many reps. I used to be all the time extra into powerlifting-styled coaching, so something over 5 underneath a bar was cardio.

Arnold would often share my posts on social media, and he acknowledged this collection and program on one in every of his newsletters, which helped add gasoline to the fireplace for the ultimate week. As soon as the final exercise was over, I allowed myself three deal with meals for the remainder of the weekend, however that was it. I’ll want a full week to deload and recuperate, however all in all, I really feel okay bodily and am already planning out my subsequent coaching program,

Mentally, I’m ecstatic as a result of I managed to not solely push myself to an excessive that I by no means beforehand thought was attainable, however I used to be in a position to encourage different individuals alongside the way in which by sharing the journey. My spouse was the one who cemented my destiny to take this on when she instructed me that I may do it. I hope that my four-week odyssey reveals others that they could be able to way over they realized. Limits are self-imposed as a rule, and also you’re able to way over it’s possible you’ll suppose now.

So, You Wish to Prepare Like Arnold?

Arnold and his group are creating an app that may characteristic health packages of all ranges so you’ll be able to obtain your individual private health success. You might additionally get his ebook to seek out completely different routines to problem you want I did once I purchased my first copy a few years in the past, and my second copy this 12 months as a result of I wore the binding of the primary copy out.

If you wish to check your self at the next stage and have the will and time to commit, it’s also possible to use this model of the double break up that has beforehand been shared with M&F. I had a fairly well-equipped residence health club so I didn’t have to fret about working round others or ready on tools. So, should you do that program in a industrial health club, do the perfect you’ll be able to with the environment you’re in.

Regardless of my exercises being primarily a solo act, there was a group behind this problem who helped me all through the month. My private thanks exit to Arnold in addition to two members of his group, Daniel and Noah, who put up with numerous messages and noticed a lot of movies and numbers from me. I additionally wish to thank Jeff Tomko and everybody at M&F for his or her assist all through this course of. And final however not least, my household for his or her understanding and assist all through this journey.

Roger Lockridge peforming a decline bicep curl next to vintage photo of Arnold for week four of the Arnold Challenge



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