Arnold Schwarzenegger<\/a> is a retired professional bodybuilder, actor, politician, environmental activist, and businessman. He is one of the most crucial figures in the history of competitive bodybuilding and is best known for winning the prestigious Mr. Olympia title seven times. While Arnold has been successful in different walks of life, we\u2019ll primarily explore his bodybuilding life in this article, which is his complete profile, biography, workout routine, diet, and statistics.<\/span><\/p>\n Arnold Schwarzenegger (The Austrian Oak)<\/strong><\/p>\n Arnold Alois Schwarzenegger was born on July 30, 1947, in Thal Styria, Austria. He was the second child of Gustav and Aurelia Schwarzenegger. Gustav was a local police official who also served in World War 2.<\/span><\/p>\n Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n As a child, Arnold struggled with learning disabilities and was later diagnosed with dyslexia. His father was also an athlete and encouraged both of his sons to pursue sports. At 13, Arnold was exposed to weight training by his football coach and chose to make it a priority over football.<\/span><\/p>\n He was influenced by European bodybuilding stars like Reg Park, who played a pivotal role in his choosing bodybuilding as a career. Former Mr. Austria Kurt Marnul mentored Schwarzenegger and trained him to become an elite professional bodybuilder.<\/span><\/p>\n After turning 18, Arnold completed the mandatory 1-year military service and focused on bodybuilding in the years that followed.<\/span><\/p>\n Arnold Schwarzenegger started dominating local bodybuilding competitions in the 1960s and his big break came in the form of 1966 NABBA Mr. Universe. The then 19-year-old lacked the necessary muscle definition and lost to Chester Yorton<\/a>. Charles Bennett, who was one of the judges, saw massive potential in the young Austrian bodybuilder and offered to coach him. Schwarzenegger moved to London and under Bennett\u2019s guidance, took his career to the next level.<\/span><\/p>\n The efforts yielded the desired results as Arnold Schwarzenegger won the 1967 edition of the NABBA Mr. Universe competition, becoming the youngest competitor to achieve the feat.<\/span><\/p>\n His time with Bennett and his family served him well as Arnold was able to improve his grip on the English language. Decades later, it helped him explore career opportunities in acting and politics.<\/span><\/p>\n In 1969, Schwarzenegger moved to the U.S.A. and trained at the Gold\u2019s Gym in Venice Beach, California \u2013 where he trains to this day. His Mr. Olympia debut came the same year and he finished second behind the formidable Sergio Oliva<\/a>.<\/span><\/p>\n The move to the US proved fruitful for his bodybuilding career as Arnold went on to win the prestigious Mr. Olympia title in all seven of his subsequent appearances \u2013 from 1970 to 1975 and in 1980.<\/span><\/p>\n Arnold Schwarzenegger is one of the few bodybuilders who enjoyed huge success in the film industry after wrapping up with bodybuilding career. Although he gained popularity initially with documentaries like Pumping Iron, the Austrian-American became one of the biggest action stars in the 1980s and 1990s.<\/span><\/p>\n He is best known for starring in movies like The Terminator, Predator, and Commando, which became global blockbusters. In recent years, Arnold has appeared in several cameos and was also seen in the The Expendables franchise alongside his peers like Sylvester Stallone and Dolph Lundgren, to name a few.<\/span><\/p>\n Arnold Schwarzenegger became a naturalized US citizen in 1983 and has been registered as a member of the Republican party. He classifies himself as \u2018fiscally conservative and socially liberal\u2019. The legendary bodybuilder served as the chairman of the President\u2019s Council on Physical Fitness and Sports from 1990 to 1993.<\/span><\/p>\n The 75-year-old had openly expressed the desire to run for the office of the Governor of California and announced his candidacy for the 2003 recall elections and won by securing 48.6 percent of the votes. He came back to the office by winning the 2006 elections and served as the Governor of California with 56.8 percent of the votes.<\/span><\/p>\n Arnold Schwarzenegger\u2019s training routine, workout methods, and principles have been documented in several articles and documentaries. He sheds more light on them through his newsletter. Here is a summary of how he built and maintained the massive physique that set the standard for competitive bodybuilders of the later generations.<\/span><\/p>\n When you follow the same training routine for prolonged periods, the body adapts to the specific sequence of exercises and the resistance profiles. According to Arnold, shocking the body with routine modifications to the training routine is of utmost importance to make sustainable gains.<\/span><\/p>\n \u201cIf the body knows I\u2019m going to start with 135 pounds and then I go to 225 pounds and then do 275, I\u2019m going to go and start now with 315 (to shock the body) and I\u2019m gonna do 20 reps with 315 pounds and then I\u2019m going to tell the guys to pull off the plates and then have 225 left, then 135\u2026 and let\u2019s see if the muscles are used to that!\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Schwarzenegger suggests perfecting the basic movements like squats, bench presses, two am curls, bent over rows, clean and presses, etc. to build a solid foundation for growth. The 7-time Mr. Olympia believes doing these exercises, especially during the last three months of competition prep, helps shock the muscles to enable growth.<\/span><\/p>\n This is also one of Arnold\u2019s major complaints against the modern bodybuilding scene.<\/span><\/p>\n \u201cToday when I go to the gym, I don\u2019t see anyone\u2026 The kids learn about the clean and press or do the two-arm snatch\u2026 I don\u2019t see them do any of these exercises that are so important to create the traps and the lower back.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Training methods, exercise sequences, or scientific principles can help you become a complete bodybuilder or a fit person unless you bring the weak areas to par with the stronger ones.<\/span><\/p>\n \u201cYou\u2019re going to hit those marks, then you move the bar higher and you feel that with hard work, you can achieve the goals and you can become successful.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Arnold believes that bodybuilding principles and techniques can be applied to your training irrespective of your profession. Only some people want to be the Mr. Olympia or a competitive bodybuilder. Whether for general fitness or any other purpose than competition, bodybuilding principles when applied consciously, can help you achieve your goals.<\/span><\/p>\n All the training principles mentioned above would not yield the desired results when combined if you don\u2019t train hard enough. Arnold believes that most people make the mistake of preserving their strength for the next set and don\u2019t push hard enough in every set.<\/span><\/p>\n According to him, training to failure in each set is the key to making faster and more sustainable growth.<\/span><\/p>\n \u201cEach set ought to be going all out.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Regarding the chest, Arnold leans heavily toward three exercises for development \u2013 Bench press, incline presses at different angles, and dumbbell chest flyes.<\/span><\/p>\n \u201cTo me, flyes was the exercise that gave me the full pectoral muscle development because I went all the way out, almost hitting the ground.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Getting a good stretch and flexion in the muscles is the key to muscular development. Arnold feels that no machine can replace the amount of stretch and flexion you get through exercises like dumbbell chest flyes.<\/span><\/p>\n It is essential to incorporate vertical and horizontal pulling movements to build a wide and thick back. Bent over barbell rows and T-bar rows are Arnold Schwarzenegger\u2019s go-to rowing exercises.<\/span><\/p>\n The 75-year-old feels that a lot of bodybuilders have underdeveloped lower backs. According to him, exercises like stiff-leg deadlifts and bent-over rows are crucial to bring up this part.<\/span><\/p>\n \u201cWhen you train the back, you need the width and you need the thickness, but you need the thickness in different parts of the back [lower, center, upper, and peripheral] so you need to find the exercises for all those different things.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Arnold worked the biceps with different variations of biceps curls. He would use the \u2018shock principle\u2019 to stimulate the biceps with different weights on the barbell curls without putting the barbell down.<\/span><\/p>\n Apart from barbell curls, the Terminator star used Incline dumbbell curls to add size to the arms and concentration curls to give thickness to the outside of the bicep \u2013 which helped tremendously with back poses.<\/span><\/p>\n For the triceps, the close-grip bench press was the preferred exercise in the early years of training. However, Schwarzenegger incorporated triceps pushdowns and overhead dumbbell triceps extensions in the training routine as he progressed.<\/span><\/p>\n Although some may feel that Arnold Press would be the primary shoulder movement in the legendary bodybuilder\u2019s routine due to its name, that\u2019s not quite the case. Arnold built his shoulders with basic and effective exercises like barbells and dumbbell shoulder presses. He also used the behind-the-neck variations of these exercises to a great extent.<\/span><\/p>\n For lateral and posterior deltoid development, Schwarzenegger relied on dumbbell lateral raises and incline lateral raises. He credits the technique of doing incline lateral raises to Vince Gironda\u2019s gym.<\/span><\/p>\n \u201cWe, many times, went to the gym just one time in a week where we went to 110-pound dumbbells and did six reps\u2026 We picked up 100, 90, and went all the way down to 40 pounds and barely could do six reps with the 40s. But I can tell you I did not know where to put my arm because my deltoids were screaming! It was in pain because I shocked the muscle!\u201d<\/span><\/i><\/p>\n<\/blockquote>\n According to Schwarzenegger, barbell squats and their variations like front squats, and back squats are the meat and potatoes of building huge legs. Apart from this, isolation and compound movements like leg extensions, stiff-legged deadlifts, and leg curls contributed significantly to the legendary bodybuilder\u2019s lower body development.<\/span><\/p>\n \u201cTo shock the boy and muscles, we would switch from squats to leg press \u2013 We would just load up the leg press machine and do a lot of leg press and stuff like that.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Arnold\u2019s broad shoulders and a well-sculpted narrow mid-section gave him the perfect god-like appearance which became the gold standard of bodybuilding. To achieve flawless abs, the seven-time Mr. Olympia used different variations of leg raises \u2013 straight leg and bent knee.<\/span><\/p>\n \u201cAlso sit-ups, Roman chair sit-ups which gives you the 500 reps which was an absolute necessity that we all believed in, and then crunches.\u201d<\/span><\/i><\/p>\n<\/blockquote>\n Here is an example of Arnold Schwarzenegger\u2019s workout split during the peak of his bodybuilding career:<\/span><\/p>\n Bench Press<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Incline Bench Press<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Dumbbell Pullovers<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Chin-Ups<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Bent Over Rows<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Deadlifts<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Crunches<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Barbell Clean and Press<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Dumbbell Lateral Raises<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Upright Rows<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Military Press<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Standing Barbell Curls<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Seated <\/span>Dumbbell Curls<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Close-Grip Bench Press<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Standing <\/span>Barbell Overhead Triceps Extensions<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Wrist Curls<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Reverse Wrist Curls<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Reverse Crunches<\/span><\/a> \u2013 5 sets of 25 reps<\/span><\/p>\n Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n<\/p><\/div>\n Barbell Squats<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Lunges<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Lying Leg Curls<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Stiff-Leg Deadlifts<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Good Mornings<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n Standing Calf Raises<\/span><\/a> \u2013 3 to 4 sets of 10 reps<\/span><\/p>\n![\"\"](\"https:\/\/fitnessvolt.com\/wp-content\/uploads\/2016\/10\/Arnold-Schwarzenegger-24-218x300.jpg.webp\")
Birthday: July 30, 1947<\/strong>
Birthplace: Thal, Graz, AUSTRIA<\/strong>
Residence: California, USA<\/strong>
Nickname: The Austrian Oak, Schwarzy, Arnie, Arnold Strong, Ah-nuld<\/strong>
Height: 6\u2032 2\u2033 (188 cm)<\/strong>
Off Season Weight: 260 lbs (118 kg)<\/strong>
Competition Weight: 235 lbs (106 kg)<\/strong>
Arms: 22\u2033 (56 cm)<\/strong>
Chest: 57\u2033 (145 cm)<\/strong>
Waist: 34\u2033 (86 cm)<\/strong>
Thighs: 28,5\u2033 (72 cm)<\/strong>
Calves: 20\u2033 (51 cm)<\/strong><\/p>\nArnold Schwarzenegger Biography<\/b><\/h2>\n
Early Life<\/b><\/h3>\n
Get Fitter, Faster<\/em><\/h3>\n
Bodybuilding Career<\/b><\/h3>\n
Acting and Political Career<\/b><\/h3>\n
Competition History<\/b><\/h2>\n
Arnold Schwarzenegger Workout<\/b><\/h2>\n
Training principles<\/b><\/h3>\n
Shocking the body<\/b><\/h4>\n
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Adhering to basics<\/b><\/h4>\n
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Don\u2019t avoid the weak areas<\/b><\/h4>\n
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Bodybuilding principles are for everyone<\/b><\/h4>\n
Train hard<\/b><\/h4>\n
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Go-to Exercises<\/b><\/h3>\n
Chest<\/b><\/h4>\n
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Back<\/b><\/h4>\n
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Arms<\/b><\/h4>\n
Shoulders<\/b><\/h4>\n
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Legs<\/b><\/h4>\n
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Abs<\/b><\/h4>\n
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Workout Split<\/b><\/h3>\n
Monday and Thursday \u2013 Chest and Back<\/b><\/h4>\n
Tuesday and Friday \u2013 Shoulders and Arms<\/b><\/h4>\n
Get Fitter, Faster<\/em><\/h3>\n
Wednesday and Saturday \u2013 Legs and Lower Back<\/b><\/h4>\n