Week Certainly one of The Arnold Problem

In case you missed the introductory article for this collection, I’m one of many writers for Muscle & Health, and with Week 1 of “The Arnold Problem” accomplished, right here’s whats been taking place.

This problem requires me to coach for one month in a really related style as seven-time Mr. Olympia Arnold Schwarzenegger did throughout his reign because the No. 1 bodybuilder on the planet.

For these of you who don’t observe bodybuilding, that calls for 2, two-hour exercises a day, six days every week that can embody each main muscle group being skilled 3 times in that week. Sure, that’s quite a lot of quantity with not a lot time for restoration. Marathons could also be run in much less time than it takes to finish a lower-body exercise.

As of the day I write this, I’m in the course of the second week, and the primary 9 days of coaching have all had their share of distinctive challenges and highlights. And sure, the DOMS (Delayed Onset Muscle Soreness) has been intense.

The excellent news for me, although, is that I’m seeing outcomes already. After one week and coaching your complete physique 3 times in these two-hour exercises, I’ve already dropped eight kilos on the size, and there are particular lifts wherein I’m getting stronger. One instance is on the incline bench press. The primary time I did this exercise, I barely lifted 225 kilos for my ultimate set. Now I’m ending with 235. I may flat press 125s for reps, even after a number of units. As of now, that’s gonna be dumbbell max, contemplating 125 is the heaviest set I’ve in the meanwhile. I ponder what a pair of 150s would really feel like towards the top of this program.

Earlier than starting this, I hadn’t been squatting an entire lot in latest months. I prepare legs, however turned my focus extra on goblet squats, leg presses, even some entice bar work. So, it took me a while to get reacquainted with getting again below a bar. By the third time I skilled legs, I felt way more snug squatting once more—even with the extreme agony my felt afterward. I nonetheless have to get stronger with that carry, however I’m fairly assured that’s coming.

Changes Made After Week 1 of The Arnold Problem

Whereas I’ve been capable of make the time to take these exercises on with out chopping corners, there are elements that I have to work with and round with a view to make them occur. As a result of I’m coaching at residence, I don’t have gadgets corresponding to a full cable station, hack squat machine, or any of the isolateral machines that you simply discover in lots of gyms. So, I’m doing dumbbell work or utilizing heavier bands each time doable. So long as it’s a comparable problem, I’m going with it.

Additionally, like a lot of you, I’ve a household. My spouse and youngest son are being supportive for this enterprise, however I nonetheless need and must be the perfect husband and pa I’ve to be. Some days are harder than others, however once I ask them if I’m ignoring them or not doing sufficient, they’ve continued supporting me.

Then, there’s my nine-to-five job. Truly I’m blessed to be working from residence, however I do have commitments that must be saved, which implies the work days begin sooner than regular and will go on until late at night time. However the work will get achieved. So, to make up for the 4 hours of coaching, I’ve been getting up early to care for these commitments. Some days, I am going to mattress somewhat later as properly. The upside to that’s I can take an influence nap right here and there when wanted with out having to fret about being reported to human assets. And I’ve wanted the fast down time on a couple of event.

Final however not least is in the course of the coaching itself. When Arnold was coaching for his world championships, he was doing so alongside fellow bodybuilding legends corresponding to Franco Columbu, Frank Zane, Ed Corney, and others who graced the burden room on the authentic Gold’s Health club in Venice, California. It was additionally summer season.

Conditioning for the Chilly Climate

Proper now, as my canine continues barking on the passing automobiles, I’m coaching in a barn with the excessive temperature hovering round 35 levels. That’s been in regards to the common recently in your typical West Virginia winter. It’s powerful at occasions to finish supersets when all you wish to do is layer up in as many hoodies, hats, and gloves as doable.

Due to the chilly circumstances, generally it’s powerful to get myself up for each exercise as a result of I don’t have that voice to push me or that associate to encourage me to get these final two or three reps that Arnold preached is what makes a champion. Luckily, just a few mates have put up with quite a few texts in between units and been pushing me on as a result of they wish to see this completed now that I’m this far into it. That’s vital if you’re in the course of your second spherical doing over 30 units of thighs.

Talking of that, I’ve sometimes been coaching with extra of a excessive depth coaching fashion, so on the excessive finish, I could also be doing somewhat over 30 true work units every week. I additionally am sometimes achieved after an hour on the most. There are over 30 particular person units on calves alone in a single exercise on this program. So, you possibly can think about the quantity of labor I’m doing with the opposite physique components. The amount was fairly a shock to me after Week 1 of the Arnold Problem.

On the subject of the calf coaching particularly, I don’t have essentially the most optimum tools for it so I made essentially the most out of my barbells and dumbbells. Additionally, after doing a number of supersets for quads and hamstrings, it may be fairly simple to skip calves coaching—or at the very least just a few units—and name it a day. Making an attempt to focus on turning my toes the proper approach and getting high quality contractions could be a psychological problem—particularly once I can stroll about 200 toes away and seize dinner at any time.

Nonetheless, the entire goal of that is to do this system as near precise as doable. So, when that third set of the fourth train is completed, chopping units out or shifting on to the following motion isn’t an possibility—particularly now that there are individuals all over the world which might be intrigued by this. I can’t communicate on this if I don’t do it correctly. So, I execute and persuade myself that the trouble shall be value it. And naturally, I actually do have that religion, or I wouldn’t have began this to start with.

One Week Down, Three to Go

This can be a rosy image that could be getting painted, however I needs to be clear about this. The exercises are intense, difficult, time-consuming, and my percussive gun has been working quite a lot of additional time to assist me get well. I additionally know this isn’t going to be the smoothest street, both. There could also be a severe chilly entrance in my space that restricts me from coaching, one thing life associated might occur that forces me to make changes, and I do know that there shall be days that the weights really feel heavier than others.

However now that I’m on this street, I’m ending the journey, and I hope you’ll be a part of me by following alongside on my Instagram @rocklockridge, the place I’ll share occasional pics, movies, and commentary.