Few bodybuilders are made in the mold of Arnold Schwarzenegger anymore. He didn't just train shoulders and arms for 60-plus sets—he did it three times a week with incredible intensity! Arnold wrote that he always included at least one dumbbell movement in his routine. But I firmly believe that muscles, especially the deltoids, also need to be subjected to very heavy weight to grow to their potential—a weight at which you can do only 5-6 reps. Go ahead and do lateral raises in the 8-12 range (even 15-20), but I suggest doing overhead presses in the 5- to 6-rep range at least every other workout. (1997, July 1). Sure, everyone wants to be the next Arnold, but who could conceivably duplicate the mind-numbing training volume and frequency he achieved? All rights reserved. The bodybuilder’s key strategy? This workout emphasizes going heavy on your first two exercises, and it’s ideal for building massive delts. The reason behind this is with rest-pauses, you never have to lighten the load—you start with a heavy weight and stick with it for the whole set. "Therefore, when you're planning your shoulder routine, you have to include the right variety of movements, so that you get full shoulder development.". Where others would call it quits, Arnold took pleasure in his own pain. His focus on introducing variation into his training was instrumental in popularizing the Arnold press. You turn your wrists as you raise the weights, a movement that puts more emphasis on the front delts than the standard overhead dumbbell press does. Sign In. Bringing out the shape and striations of the shoulder muscles is a big part of upper-body training, but first you need to make sure you have sufficient delt muscle mass. Build up your deltoids using bands and time under tension. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Schwarzenegger, A. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Here's a blueprint of how Arnold trained these body parts! Arnold's guns were his calling cards, and his mental visualization of his biceps as mountain peaks reflected his larger-than-life approach. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. In addition to the multijoint presses, he added single-joint moves to better isolate the front, middle and rear delts. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. No bodybuilder was as renowned as Arnold for his huge arms and massive delts. Avoid injury and keep your form in check While "The Oak" took his curls to failure, he didn't stop there. He pushes himself to the limit. 6 Here's a peek at how Arnold's high-volume, high-frequency approach made him the world's greatest bodybuilder. + Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. He still kept the weight in the muscle-building zone, rarely doing fewer than eight reps. In a new Instagram video posted on Nov. 21, Schwarzenegger’s son Joseph Baena shows off his intense shoulder workout—and how he keeps his troublesome delts in line. "It's silly doing a triceps movement and not knowing which part of the triceps you're hitting," he wrote. He favored shrugs for building meaty upper traps, but was keen to back off the weight in favor of being able to fully shrug his shoulders as high as possible. And you've no doubt heard about Arnold's insatiable thirst for a good training pump. Arnold frequently supersetted biceps and triceps movements, which meant that an enormous amount of blood was flooding the muscle. Remember, too, that Arnold trained shoulders with arms three times per week—an impossibly challenging combination of volume and frequency that helped build the biggest delts the world had ever seen at the time. Here the focus was on squeezing and contracting the muscle, and holding the peak contraction for a long count. Arnold's Shoulder Workout Arnold trained shoulders with the same high-volume approach he employed with other body parts, ensuring that each deltoid head was targeted from different angles. His full-throttle approach occasionally meant that he did 50 or more sets in a single workout! This exercise requires a rotational movement throughout the press portion of the lift, which increases shoulder stability and targets the inside shoulder muscles at the bottom of the lift. For upper traps, Arnold included a number of movements, including power pulls, cleans, upright rows, and shrugs. Don't risk doing a workout improperly! Because multijoint presses from the front of the neck recruited the anterior (front) delts to a greater degree than behind-neck presses, he typically included both in his shoulder workout for maximal … more exercises. Arnold Talks Training. Here are some of the basic principles Arnold followed when training shoulders: Arnold went heavy with presses and upright rows, especially early in his workouts when his energy levels were highest. It’s not that every set of presses has to be heavy; if you’re doing, say, 4-5 sets of seated barbell presses, you can do your first set or two for eight reps, but then make your last 2-3 sets heavier.