67-year-old Arnold Schwarzenegger (baptized as Arnold Alois Schwarzenegger) is well known for his multifaceted life: An Austrian-born American actor, Arnold Schwarzenegger is also a model, philanthropist, producer, investor, director, activist, businessman, politician, and yes, he is also a former professional bodybuilder.
Arnold Schwarzenegger: early life and multifaceted career
Born in Thal, Austria, Arnold Schwarzenegger was born on July 30, 1947 to parents Gustav and Aurelia Schwarzenegger. Growing up in a highly Roman Catholic family, he was accused of attending mass every Sunday and was not spared every time he or his older brother Meinhard did something wrong or disobeyed his parents. Gustav has a strong preference for his older brother, whom he described as “strong and cheeky” (Gustav was the local police chief), which was a creation of the unfounded suspicion that Arnold Schwarzenegger was not his biological son. However, he was very close to his mother and even maintained contact until his death in 1998. In 1965, he too served in the Austrian army, serving the year of compulsory service required for all 18-year-old Austrian men. He went AWOL in basic training so he could join (and eventually win) the Junior Mr. Europe contest. He spent a week in a military prison afterwards. He won the amateur Mr. Universe title in 1967, the professional title the following year. He won his first Mr. Olympia title in 1970 at the age of 23, making him the youngest person to hold the title to this day.
Arnold Schwarzenegger: Bodybuilding Workouts
Picking up his first barbell in 1960, Arnold Schwarzenegger was involved in various sports heavily influenced by his father. Choosing bodybuilding over soccer as a career at the age of 14, he officially began weight training at the age of 15. Winning the highly coveted Mr. Universe title at the tender age of 20, he also won the Mr. Olympia title an astounding seven times! A leading name in the world of bodybuilding, he is also the author of numerous books and articles on the sport, and has even sparked controversy in his political career as Governor of the 38th state of California when, shortly after his election, he was appointed CEO of two publishing magazines, Muscle & Fitness and Flex. The two magazines, agreeing to donate $250,000 per year to the governor’s various fitness initiatives and included a contract that gave him at least $1 million a year, has been criticized by many as a major conflict of interest, since the same office is responsible for decisions on the regulation of dietary supplements.
Arnold Schwarzenegger: training
Beginning his weight training at the age of 15, Arnold has been, and still is, considered one of the most important figures in bodybuilding history, and his legacy is commemorated in what is called the annual Arnold Classic bodybuilding competition. He then progressed, with the help and guidance of his good friend Joe Weider and his team of dedicated bodybuilders, to create The Arnold Schwarzenegger Workout Routines, which consisted of a very strict regimen of exercises targeting various parts of his body, some of which include:
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Seated Barbell Press: This exercise is done for 30 to 45 repetitions.
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Barbell curl: This exercise is performed for 30 to 45 repetitions.
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Single Leg Calf Raises – This exercise is done for 30 to 45 repetitions
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T-bar rows, squats: This exercise is done for 30 to 45 repetitions
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Seated Cable Rows – this exercise is done for 30 – 45 repetitions
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Barbell French Press: This exercise is performed for 30 to 45 repetitions.
This routine focuses on parts of the body such as the chest, arms, and legs. In a very strict regime, 30 repetitions are considered as the warm-up phase. However, it is not recommended to do all of these exercises the way they are presented here. The best thing would be to ask your personal trainer for information, so that he or she can guide you to modify these routines to better follow your state of health and achieve your goal.
In addition to this very rigorous program designed to build muscle, here are some helpful eating tips as well:
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Eat 5 – 6 smaller meals a day
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Eat carbohydrate-rich foods for 30 minutes after training.
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Rest at least 3 days a week and make sure you sleep more than 8 hours a day.
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Eat no more than 3 eggs a day, and if possible, substitute chicken and fish for beef and pork.
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It is recommended to eat 30 to 50 grams of protein with each meal every 3 hours or take supplements such as protein shakes to get the necessary amount of protein.
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It is recommended to take between 60 – 100 grams of carbohydrates per day.
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People who are bodybuilders do not need to avoid unsaturated fats because they are helpful in increasing hormone levels. However, they are advised to avoid sugar as it contains empty calories.
As a general rule, people who want to start their bodybuilding regimen are advised to first be seen by their doctor. This is to avoid unpleasant side effects such as injury.
Arnold Schwarzenegger: Supplements
Regarding your bodybuilding routine, he has some advice for people who have difficulty gaining weight: he recommends eating at least 5-6 smaller meals a day, sleeping 8 hours or more a day, eating carbohydrates for half an hour after working out, resting at least 3 days a week, using protein shakes and supplements to meet your daily protein requirement, eating no more than 3 eggs a day, and yes, replace chicken and fish with pork and beef! Arnold Schwarzenegger has admitted to using performance-enhancing drugs known as anabolic steroids while they were still legal, writing as far back as 1977 that they were useful in maintaining muscle size in preparation for a contest while on a strict diet. Because of this, he has been the subject of some controversy, when Dr. Willi Heepe, a German doctor who, after publicly predicting his early death due to his steroid use and subsequent heart problems in 1999, was sued by him for libel. He collected a massive US$10,000 libel victory against the doctor in a German court for making such claims without having personally examined Arnold Schwarzenegger. He, also in 1999, also sued and settled with an American tabloid, The Globe, which has made similar predictions about his health.
To date, a line of dietary supplements called the Arnold Schwarzenegger Supplements series, from the American pharmaceutical company MusclePharm, is one of the most trusted by both athletes and bodybuilders.