![]() One of the benefits of the Arnold split is that you often train antagonistic, or opposing, muscle groups within the same workout.įor example, you’ll do two workouts per week that target the chest and back. Training antagonistic muscle groups helps reduce fatigue within a single workout. ![]() Need a workout program? Get 3 free workouts on Fitbod right now.ģ Pros of the Arnold Split 1. It also requires you to stay on top of your nutrition and recovery, and it’s not an ideal program for people with inconsistent training schedules. The Arnold split is an advanced routine that should only be done by lifters who have been training for at least two years. Volume is high, with three to four sets for most exercises, and anywhere from 6-25 reps in a set. The typical muscle group breakdown of the Arnold split is chest and back, shoulders and arms, and legs. With the Arnold split, you work out six days per week and train each muscle group twice per week. It’s a high-volume, high-frequency routine that’s not for the faint of heart but can deliver big results if you stick with it. The Arnold split is a workout split that Arnold followed whenever he was preparing for a bodybuilding contest. I’ll also discuss various ways to program the Arnold split and provide a sample Arnold split workout at the end. ![]() In this article, I’ll provide a brief overview of the Arnold split, discuss its pros and cons, and talk about who should and shouldn’t do the Arnold split. Because of its high amount of volume, it’s only for advanced lifters. It’s a muscle-building program that’s designed to help you increase muscle mass and improve your physique. What is the Arnold split? The Arnold split is a six-day workout split in which you train the chest and back, shoulders and arms, and legs twice per week. It’s one of the reasons why the Arnold split, which helped him win seven Mr. He’s one of the most successful bodybuilders of all time, and lots of bodybuilders today look up to him. You won't look as snobbish having 2/3 machines.It’s impossible to think of bodybuilding without thinking of Arnold Schwarzenegger. This being said if you have a partner alternating with you. To have control over the pull up bar and bench press is ridiculous. At home now, I can't even imagine being able to do supersets without looking like a dick. I did this over the summer at my school gym, when no one is around. The other 2 were fast paced to get in the cardiovascular zone. 2 days intermediate level to stay in the fat burning zone. So clearly it was much less than what he wanted.Ĭardio is important to also making this program work. I did all my calorie and macro's for my body type. Not that I can't do them, but that late in a workout I couldn't perform. For dips i just did them on boxes in the beginning. Subbed out for wide grip lat and close grip lat until I could do it. ![]() I could not at first come anywhere near the pull ups or dips amount noted in the plan. There are a couple things with it I did have to change. I have completed it and have to say with great success.
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