“I try to stay away from meat and away from animal products because I had the misconception that that was the only way to get big and strong, so now I'm stepping back from that and I feel a lot better. Now I eat more oatmeal and greens and vegetables and healthy foods.”
These are the shocking words spoken by Arnold during his interview with a men's magazine. Obviously things have changed; he no longer consumes excessive amounts of protein; these days he's focused on a plant-based diet filled with greens and fruits.
Here's what Arnold Schwarzenegger does to stay fit and healthy at 72.
45 minute bike ride
At the age of 72, Arnold pays great attention to cardio training. His daily routine includes a 45-minute bike ride. It's a routine that Arnold follows both before and after his gym sessions - he always rides his bike to the gym early in the morning.
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Iron Cuts™
A unique 3-in-1 thermogenic fat burner. Designed specifically for men, Iron Cuts™ is able to maintain a high metabolic rate with a very low rate of catabolic reactions. Due to which you will lose excess fat and build lean muscle mass in the shortest possible time. Iron Cuts™ also fights cortisol, which is responsible for the buildup of hard fat in the belly area.
Fruits
“Therefore, the main thing is not to rely on supplements or replace food with them. Natural foods, lots of greens, lots of fruits and lots of really good proteins.”
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Much of Arnold's diet includes a fair amount of fruit, something fans have also noticed in Arnie's stories about intermittent fasting.
The Terminator turned out to be a vegetarian: what does Arnold Schwarzenegger eat?
35 years after the release of the first Terminator, which became a cult classic, loyal fans waited for the release of the fifth part of the action movie (the second, entitled Terminator: Judgment Day, was seen in 1991, the third, Terminator 3: Rise of the Machines, in 2003, and the fourth “Terminator: Genisys” in 2015). Iron Arnie, who is already 72 years old, has done quite a lot of mischief during this time: he started an affair with a servant, divorced the beautiful Maria Shriver and became the 38th governor of California. But he is still in excellent shape: the reason is systematic exercise and... proper nutrition.
Arnold Schwarzenegger with his wife Maria Shriver, 1991
It is known that in his youth Arnold Schwarzenegger was not too picky about food, which did not prevent him from becoming the youngest winner in the history of the Mr. Universe bodybuilding competition in 1967. For his incredible appetite and ability to sweep away everything in his path, his friends called him a “garbage chute,” but he just laughed: once before his first Mr. Olympia competition in New York in 1970, he and a friend ate a huge cherry pie and then boasted , that this is what helped him win. Then he took first place for six years in a row and received the status of “Mr. Olympia”! Arnie later admitted: “I didn’t always take care of my health. When you're young, you get away with a lot."
California Governor Arnold Schwarzenegger
Before the premiere of the film “Terminator: Dark Fate,” the actor allowed journalists from the American publication Men's Health into his office and demonstrated the contents of the refrigerator. Now he has no time for daring feasts - he needs to take care of his health, especially since he has already undergone several heart surgeries. The Terminator has almost completely given up meat and animal proteins; he is now on a vegetarian diet: lettuce, strawberries, grapes, blueberries, bananas, watermelon, pineapple and some vegetables were found on the shelves in the refrigerator.
In front of astonished journalists, Arnold prepared one of his favorite protein drinks, which he eats throughout the day: a smoothie made from almond milk, cherry juice, banana and a raw egg. True, sometimes he adds schnapps or tequila to the mixture for taste. He also admitted that he now atones for the gastronomic sins of his youth with the help of oatmeal, vegetables, herbs, and tries to stay away from meat and any animal proteins. And he can’t stand cow’s milk at all, always replacing it with almond milk. But still, Arnie is a 99% vegetarian - his favorite dish, which he expertly cooks, is steak!
Different muscle groups on different days
Full body workouts seem to be a trend these days, especially among celebrities. Arnold sticks to his old approach, hitting different muscle groups on different days.
Usually this is the chest, shoulders and arms, back and legs - all on different days. This gives the body enough time to rest.
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Iron CRE3™
A patented formula of a new type of creatine - creatine nitrate . Compared to regular creatine, creatine nitrate is ten times stronger. The improvements affected the transformation of the creatine molecule by attaching nitric oxide molecules to it. A stack of nitric oxide and creatine will simply rip your muscles apart with incredible pumping, muscle inflation, and vascularity creation. The nitrogen molecule widens the lumen of blood vessels, allowing the creatine behind it to be better absorbed into cells, making Iron CRE3™ an incredibly powerful supplement.
Iron Whey™
MusclePharm whey protein concentrate is a quality product obtained through microfiltration. It is impossible to build muscle from nothing, only by consuming protein will you build high-quality muscles, and the nutrition line from Arnold Schwarzenegger will help you with this, in particular Iron Whey™ whey protein concentrate.
As we can see, the MusclePharm did their best to create an excellent line of products for Arnold Schwarzenegner . We sincerely hope that Arnold would not allow his name to be discredited by signing a low-quality product, because whoever, but the great Arnie knows a lot about sports nutrition.
General recommendations
1. Choose the best exercises for growth
Duba always strived to train not only until he worked up a sweat, but also smartly. “If you want to become big, you must first become strong,” he wrote. - “Beginners and bodybuilders with an intermediate level of training should worry not so much about relief, but about muscle growth.”
With that said, instead of single-joint movements (isolation exercises), opt for multi-joint movements. The bench press, squat, deadlift, overhead press, bent-over row, and barbell clean are examples of excellent compound movements that require the coordinated work of multiple muscle groups. These exercises should form the foundation of your training plan.
Although compound movements are more difficult to master than their single-joint counterparts, they offer the added benefit of being able to train with very heavy weights to overload the target muscle group. Arnold believed that performing these exercises and testing your strength with heavy weights was the key to gaining mass and increasing strength.
Use heavy weights for low rep sets
Choosing the right load for Arnold was as important as choosing the right exercise. After all, 8 squats with 365 pounds stimulates muscle growth much more effectively than a set of 40 reps with 95 pounds.
“Start with a few warm-up sets (not to muscle failure) and gradually increase the weight set by set, decreasing the number of repetitions and approaching failure,” Arnold wrote. “Usually someone stands next to me and just helps me a little so that I can get past a sticking point or lift a cheat weight (when I’ve already reached muscle failure).”
Arnold wasn't just thinking about feeling the weight; he wanted to make sure the load caused muscle failure within the intended rep range: “I made a point of doing at least six reps on most exercises,” Fr. Make sure to select the correct weight for failure in this range.
Don't stay in your comfort zone
Few people know that Arnold received an economics degree, but even without his degree, he was able to understand that the law of diminishing returns can be applied to training.
If you don't update your training program for too long, its value will steadily decline. At this point, the bodybuilder finds himself on a training plateau.
“Within the basic scheme, I constantly changed the exercises,” Arnold wrote. “I liked to shock the muscles without allowing them to get used to the same program.”
When it came to planning his training sessions, Arnold did his homework conscientiously. Finding that the exercise did not give the desired result, he changed it to another.
Never be afraid to experiment with new exercises or alternative training techniques. Arnold was constantly looking for new ways to become bigger and better and implemented them when old methods became obsolete.
Get past your point of failure with high-intensity training techniques
In his book, Arnold talks about the importance of various high-intensity training techniques for tightening up a lagging body part. Arnold recalls all the intensity boosters, the best of which he discovered through trial and error.
Don't be afraid to incorporate techniques like forced reps, drop sets, negatives, partial reps, rest-pause, or other ideas you may have read into your workouts. Evaluate your feelings after implementing each technique and remember that you do not need to work beyond muscle failure in each approach; save this for the 1-2 heaviest sets of each exercise.
Beware of Overtraining
It's tempting to take the "all means good" approach when trying to tighten up a stubborn muscle group, but Arnold warned that this strategy can be counterproductive. “Sometimes when a muscle group lags behind, it’s because you’ve overtrained it, so hard, so often, and so intensely that the muscle hasn’t had a chance to rest, recover, and start growing,” he wrote.
“The simple solution is to give the muscles time to rest and recover, and then adjust your training schedule to avoid overtraining (the same body part) in the future. Remember, when it comes to strength training for bodybuilders, too much can be just as bad as too little.
Biceps
10. Gain mass by standing up.
Arnold loved standing barbell lifts because they developed powerful biceps. When choosing his core mass-building movements, Arnold favored exercises that allowed him to lift heavy weights, work through a full range of motion, and finish with 6-8 heavy reps. This is how he turned his biceps into mountains, and it's a great starting point for your workouts too.
Don't Stop at Muscle Failure
In curling biceps, Arnold constantly reached muscle failure, but he did not stop there. Once dead center, he used a little momentum to continue his approach. These cheat curls allowed him to complete an extra set or two and helped stimulate more muscle growth.
12. Perform dumbbell lifts with a supinated grip.
Arnold wrote that he always included at least one dumbbell exercise in his workout. By supinating the hand (rotating it upward during flexion), he felt he improved the "peak" effect because when the hand remained in a neutral position, the shoulder muscles were involved in the movement. Arnold performed dumbbell curls with a supinated grip simultaneously and alternately raising his arms. The latter option allows you to better concentrate on each movement and gives your muscles a rest between repetitions.
Use high-repetition sets on certain exercises
Not every biceps exercise was performed 6-8 times. Arnold singled out certain exercises, he called them "relief movements", and did 8-12 repetitions with a relatively light weight. Here he focused on squeezing and contracting the muscle and holding the peak contraction for some time. Concentration curls, isolation curls, and alternating dumbbell curls were his favorite exercises.
Healthy supplements and sports nutrition
If you are on a diet to gain weight, then consuming dietary supplements (dietary supplements) can help you achieve results as quickly as possible. However, it is not recommended to replace full meals with them. Overall, supplements will allow you to increase your caloric intake as needed and regulate your progress.
Protein
A synthesized protein that often does not contain other macronutrients. It will allow you to increase the amount of protein you consume without gaining fat.
There are three types of protein supplements:
- Milk serum;
- Egg white;
- Soy protein, which will be useful for people with high levels of “bad” cholesterol.
In order for most of the protein to be processed into building material for muscles, it must be consumed along with carbohydrates or during a full meal.
Note! Some protein dietary supplements already contain carbohydrates, so carefully read the composition on the package to adjust the calorie content of your diet.
Gainer
Carbohydrate supplements that are indispensable after long and grueling workouts. They are recommended to be consumed within 20 minutes after exercise to replenish glycogen stores. Otherwise, the body will begin to compensate for the lack of energy with amino acids contained in the muscles.
The supplement will also be useful if, after strength training, you begin to do cardiological exercise. It will charge you with energy and give you strength.
Creatine
A supplement that increases the effectiveness of power loads and endurance of an athlete. A bodybuilder needs about 5 g of creatine per day. This amount is contained in 1 kg of beef and about 3.4 g in 1 kg of chicken or rabbit meat. Fish and eggs are also sources of this substance, but consuming them in such quantities will lead to the formation of unnecessary fat.
A creatine supplement will allow you to reduce the amount of meat you consume, without harm to the body and with benefits for your figure.
Creatine is especially useful for vegans and vegetarians, since they have a severe lack of this substance in the body due to abstinence from meat products.
Multivitamins
For high-quality muscle building, a bodybuilder needs vitamins, especially group B. They are involved in the breakdown of glucose and the production of protein, which contributes to intensive muscle growth.
Don’t forget about fat-soluble “A”, “E”, “K” and “D”, as well as vitamin “C” and “PP” (nicotinic acid), which are involved in redox processes. This entire complex can be found in special multivitamin supplements. However, you should not abuse them, since the body receives some of the microelements from food. Before using them, it is better to consult a trainer.
Pre-workout complex
Arnold Schwarzenegger developed a special pre-workout complex “Iron Pump”, which has several advantages:
- Increases the body's endurance;
- Improves blood circulation in muscles;
- Promotes fat burning;
- Improves muscle tissue growth.
The powder contains mainly natural ingredients. It should be consumed 30 minutes before training, diluting one serving in water. The complex is only suitable for those who work out in the gym. Both beginners and professionals can use it.
For support, recovery and sleep
The special complex “Iron Dream” will allow you to restore strength after a hard workout and promote sound, healthy sleep. It also increases testosterone production, which has a beneficial effect on muscle growth.
