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The Last Outcomes of The Arnold Problem

When you’ve been studying this sequence on Muscle & Health or following me on Instagram, then you recognize that for 4 weeks, I took on the problem of coaching like the nice Arnold Schwarzenegger by following his legendary “double break up” coaching routine from his days as Mr. Olympia. What began out as a proposal for me to attempt one among his exercises one time has culminated in me ending what I think about one among bodybuilding’s biggest coaching challenges.

Earlier than we get into the ultimate outcomes, right here’s a short take a look at what this course of entailed. The competitors program I adopted was in his e book “The New Encyclopedia of Trendy Bodybuilding.” Every week of coaching like Arnold would appear like this.

  • Monday – Chest and Again AM – Legs PM
  • Tuesday – Shoulders AM – Arms PM
  • Wednesday – Chest and Again AM – Legs PM
  • Thursday – Shoulders AM – Arms PM
  • Friday – Chest and Again AM – Legs PM
  • Saturday – Shoulders AM – Arms PM

I’d even have to coach calves and abs each day. No bodypart required lower than 20 work units per exercise. Virtually all of them have been mixed into supersets and trisets. Every exercise lasted shut to 2 hours. In abstract, I’ve carried out 48 exercises that lasted nearly 100 hours in complete for a month. I skilled for a complete of 24 hours every week. Sunday was my solely day without work, and I guarantee you that I wanted it.

Other than the articles I used to be writing, I used to be additionally texting members of Arnold’s crew in addition to my editor for M&F to validate that I used to be truly doing these exercises. I used my social media to indicate the coaching and outcomes as I progressed. I didn’t even shave my beard for a month so folks watching can see that the earlier than and after photographs weren’t faked.

Roger Lockridge posing like Arnold after completing the Arnold Challenge
Roger Lockridge

The Unhealthy and Ugly Earlier than the Good

Merely going by the motions of those exercises wasn’t sufficient. I needed to push myself every time I skilled as a result of so long as I used to be doing this, I wished to get as a lot out of it as I may. Due to that, I just about lived with DOMS (Delayed Onset Muscle Soreness). I must take naps throughout the day to recuperate, and I used varied restoration methods to arrange for the subsequent exercises akin to foam rolling, percussive weapons, scorching and cold-water remedy, and many stretching.

This problem took a toll on me mentally as nicely. Not solely did I do that program alone, however I did it in the course of winter in my unheated barn. I already know the query that got here to your thoughts: “How chilly did it get?” The coldest temperature I skilled in was 24 levels (thanks, Pacterra Athletics for the gear that stored me a bit hotter throughout this freeze). Stuffy noses and complications have been the norm for fairly a while. The excellent news for me was that I by no means received too sick, and I managed to complete each exercise with out chopping something quick.

Not having that individual pushing me on and having to search out methods to get myself up for the subsequent exercise was the hardest problem of all. As somebody who grew up with childhood home violence and was the sufferer of plenty of bullying rising up, I’ve a historical past of despair and shedding my self-confidence. Some days have been tougher than others for apparent causes, however I’m penning this so, spoiler alert: I discovered a means and received the job finished.

All of that mixed with the household commitments that I used to be decided to not miss, and the a number of miles I must journey as a way to try this, and you’ll think about how a lot of a grind this was. One instance was after I did the third leg exercise of the week, then needed to drive for over an hour that night. I stayed within the automobile so long as potential as a result of I wished to ensure I may stroll with out an excessive amount of of a limp.

The Good That Made it Price It

Now, right here’s what many individuals studying this can be questioning: how did it go? I set a aim of shedding 20 kilos from begin to end. Sadly, I received a chilly on the finish, however I nonetheless managed to drop 16 kilos on the dimensions. I dropped two pants sizes as nicely. I additionally received stronger. After I first began this system, I may solely incline bench press 225 for six reps. By the tip, I pressed 255 for six, and I received 260 for 4 reps after that.

Earlier than beginning this, I hadn’t squatted in six months. I discovered different methods to coach legs as a substitute. On the primary squat exercise, I didn’t go over 185 kilos for 15 reps. By the final leg exercise 4 weeks later, I squatted 225 for 20. I used to be enthusiastic about Ed Corney in “Pumping Iron” throughout each rep too. That was the primary time I had ever squatted that a lot weight for that many reps. I used to be at all times extra into powerlifting-styled coaching, so something over 5 beneath a bar was cardio.

Arnold would sometimes share my posts on social media, and he acknowledged this sequence and program on one among his newsletters, which helped add gasoline to the fireplace for the ultimate week. As soon as the final exercise was over, I allowed myself three deal with meals for the remainder of the weekend, however that was it. I’ll want a full week to deload and recuperate, however all in all, I really feel okay bodily and am already planning out my subsequent coaching program,

Mentally, I’m ecstatic as a result of I managed to not solely push myself to an excessive that I by no means beforehand thought was potential, however I used to be capable of encourage different folks alongside the way in which by sharing the journey. My spouse was the one who cemented my destiny to take this on when she instructed me that I may do it. I hope that my four-week odyssey exhibits others that they could be able to way over they realized. Limits are self-imposed as a rule, and also you’re able to way over you could suppose now.

So, You Need to Practice Like Arnold?

Arnold and his crew are creating an app that may characteristic health packages of all ranges so you possibly can obtain your personal private health success. You would additionally get his e book to search out completely different routines to problem you want I did after I purchased my first copy a few years in the past, and my second copy this yr as a result of I wore the binding of the primary copy out.

If you wish to take a look at your self at a better degree and have the will and time to commit, you can even use this model of the double break up that has beforehand been shared with M&F. I had a reasonably well-equipped dwelling fitness center so I didn’t have to fret about working round others or ready on tools. So, if you happen to do that program in a business fitness center, do the very best you possibly can with the environment you’re in.

Regardless of my exercises being primarily a solo act, there was a crew behind this problem who helped me all through the month. My private thanks exit to Arnold in addition to two members of his crew, Daniel and Noah, who put up with plenty of messages and noticed a number of movies and numbers from me. I additionally wish to thank Jeff Tomko and everybody at M&F for his or her assist all through this course of. And final however not least, my household for his or her understanding and assist all through this journey.

Roger Lockridge peforming a decline bicep curl next to vintage photo of Arnold for week four of the Arnold Challenge



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