Arnold Schwarzenegger is a household name and an icon in the world of bodybuilding and fitness. His incredible physique and determination have inspired millions of people around the world to get into shape and push their limits. In the 1980s, Arnold was at the peak of his career, winning multiple Mr. Olympia titles and starring in blockbuster movies like “The Terminator.” Behind the scenes, Arnold followed a strict workout and diet regimen that played a crucial role in achieving his legendary physique. In this article, we will delve into Arnold Schwarzenegger’s workout and diet secrets from the 80s and how you can incorporate them into your own fitness routine.
Workout Routine
Arnold Schwarzenegger’s workout routine in the 80s was intense and focused on building muscle mass and strength. He followed a split routine, working out different muscle groups on different days of the week. Arnold worked out six days a week, with Sundays being his rest day. He would often go for long walks or hikes on his rest day to stay active.
Here is a breakdown of Arnold’s workout split:
Day 1: Chest and Back
– Bench Press: 4 sets of 8-12 reps
– Bent-over Rows: 4 sets of 8-12 reps
– Incline Dumbbell Press: 4 sets of 8-12 reps
– Pull-ups: 4 sets to failure
– Pec Deck Flyes: 4 sets of 10-15 reps
– T-bar Rows: 4 sets of 8-12 reps
Day 2: Shoulders and Arms
– Military Press: 4 sets of 8-12 reps
– Barbell Curls: 4 sets of 8-12 reps
– Side Lateral Raises: 4 sets of 10-15 reps
– Hammer Curls: 4 sets of 8-12 reps
– Rear Delt Flyes: 4 sets of 10-15 reps
– Tricep Pushdowns: 4 sets of 8-12 reps
Day 3: Legs
– Squats: 4 sets of 8-12 reps
– Leg Press: 4 sets of 8-12 reps
– Lunges: 4 sets of 10-15 reps
– Leg Curls: 4 sets of 10-15 reps
– Calf Raises: 4 sets of 15-20 reps
Day 4: Rest
Day 5: Repeat Day 1
Day 6: Repeat Day 2
Day 7: Repeat Day 3
Arnold focused on lifting heavy weights with good form and using a variety of exercises to target each muscle group from different angles. He also incorporated drop sets, supersets, and pyramid sets into his routine to shock his muscles and keep them guessing. Arnold’s workouts were grueling and intense, but he always listened to his body and never pushed himself too hard.
Diet Plan
In addition to his rigorous workout routine, Arnold Schwarzenegger followed a strict diet plan to fuel his workouts and help his muscles recover and grow. In the 80s, Arnold focused on eating a high-protein, high-calorie diet to support his intense training regimen. He would eat six meals a day, with a focus on lean proteins, complex carbohydrates, and healthy fats.
Here is a sample of Arnold’s diet plan:
Meal 1: Breakfast
– 8 egg whites
– 2 whole eggs
– Oatmeal with berries
Meal 2: Snack
– Protein shake with almond milk and banana
Meal 3: Lunch
– Grilled chicken breast
– Brown rice
– Broccoli
Meal 4: Snack
– Greek yogurt with almonds
Meal 5: Dinner
– Salmon fillet
– Quinoa
– Asparagus
Meal 6: Snack
– Cottage cheese with pineapple
Arnold made sure to stay hydrated throughout the day by drinking plenty of water. He also avoided processed foods, sugar, and alcohol to keep his body in top shape. Arnold’s diet was tailored to his specific needs as a bodybuilder, but the principles of eating whole, nutrient-dense foods can be applied to anyone looking to improve their fitness and health.
FAQs
Q: Can I follow Arnold Schwarzenegger’s workout and diet plan if I am a beginner?
A: While Arnold’s workout and diet plan may be too advanced for beginners, you can still incorporate some of his principles into your own routine. Start with a basic full-body workout routine and focus on building strength and endurance before moving on to more advanced workouts. Consult with a fitness professional to create a plan that is suitable for your fitness level and goals.
Q: How many times a week should I work out like Arnold Schwarzenegger?
A: Arnold worked out six days a week, with Sundays being his rest day. While this level of commitment may not be practical for everyone, aim to work out at least three to four times a week to see results. Listen to your body and give yourself enough rest and recovery time to prevent burnout and overtraining.
Q: What supplements did Arnold Schwarzenegger take?
A: Arnold Schwarzenegger was known to take a variety of supplements to support his training and recovery, including protein powders, creatine, and multivitamins. However, it is important to remember that supplements are meant to complement a healthy diet and exercise routine, not replace them. Consult with a healthcare professional before taking any supplements to ensure they are safe and suitable for your needs.
In conclusion, Arnold Schwarzenegger’s workout and diet secrets from the 80s are a testament to his dedication and discipline when it comes to achieving his fitness goals. By following a structured workout routine, focusing on lifting heavy weights with good form, and eating a balanced diet, you can make progress towards building a strong and healthy body like Arnold’s. Remember to listen to your body, stay consistent, and have patience as you work towards your fitness goals. With hard work and determination, you can achieve the body of your dreams just like Arnold did.