The Rock vs Arnold vs Rich Piana - Armed and Dangerous Arms

ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

Can you handle the Rich Piana 8 hour extreme arm challenge? Now on the blog: http://t.co/J8kwiYUx0O #beastmode pic.twitter.com/IE41bZGkUo
— BB Warehouse (@bodybuildingw) October 9, 2014

Arnold Schwarzenegger Iron Series: Iron Pump

EXPERIENCE THE ULTIMATE MUSCLE BUILDING PUMP*

When MusclePharm's world-renowned scientists teamed up with legendary fitness icon Arnold Schwarzenegger, they looked at how to bring a superior muscle building product to market. Arnold famously described the pump as "the greatest feeling you can get in the gym" – a sure signal that the body is growing, fast. And let's be honest, no feeling is greater than muscle pumps that last all day. Nothing is more motivating than looking in the gym mirrors and seeing veins you never knew you had. Iron Pump™ was formulated to be the perfect muscle building and pump pre-workout product precisely engineered to deliver massive pumps, muscle fullness, vascularity, explosive energy and enhanced size.*

Iron Pump utilizes "Super Nitric Oxide" ION-3 Nitrate Technology to open up blood pathways into the muscles, improving the effectiveness of the ordinary molecule. As the world's first molecularly-modified arginine, L-Arginine Nitrate is a fusion of l-arginine and nitric acid that increases blood flow to enhance distribution of nutrients. (In general, nitrates open up blood vessels to help promote nutrient delivery and amplify athletic performance, supporting improved strength, recovery and muscle mass.*) Arginine creates nitric oxide to support vascularity and strength while supporting healthy growth hormone levels. Highly-absorbable nitrate, a derivative of nitric acid, enlarges muscles' blood pathways, activates smooth muscle tissue and enlarges arteries, veins and capillaries.* This maximizes blood flow to areas like your biceps, triceps and quads.*

Iron Pump™ leaves you primed, ready to attack your workout and experience mind blowing-pumps, vascularity and explosive energy.*

© 2013 MUSCLEPHARM Corp.

Get the Arnold Series first at Tigerfitness.com!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Nutrition Facts Blue Razz Serving Size 6 g Servings Per Container 60
Amount Per Serving
	Serving	% DV
Calories	5	-
Total Carbohydrate	1 g	< 1%
Vitamin B6 (as Pyridoxine Hydrochloride)	15 mg	750%
Vitamin C (as Ascorbic Acid)	250 mg	417%
Niacin (as Niacinamide)	25 mg	125%
Vitamin B12 (as Methylcobalamin)	25 mcg	417%
Calcium (as Calcium Silicate)	19 mg	2%
Nitric Oxide Blend	2075 mg	-
Energy & CNS Blend	2051 mg	-
Proprietary Blends
Nitric Oxide Blend L-Arginine Nitrate, L-Glycine, Agmatine Sulfate, Beet Root (Beta Vulgaris) Extract High In Nitrates, L-Ornithine HCL, Hawthorn Berry (Crataegus pinnatifida) Powder.
Energy & CNS Blend Choline Bitartrate, L-Tyrosine, Caffeine Anhydrous, Vinpocetine.
*percent Daily Values are based on a 2,000 calorie diet.
Ingredients: Natural & Artificial Flavors, Sucralose, Glycine, Citric Acid, Calcium Silicate, Natural Blue Color (Fruit Juice Concentrate, Gum Arabic, Citric Acid, Tricalcium Phosphate), Acesulfame Potassium
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Nutrition Facts are a simulation of the product's "Nutrition Label". For the actual Nutrition Label please refer to the product packaging.

Nutrition Facts Fruit Punch Serving Size 6 g Servings Per Container 60 Amount Per Serving Serving % DV Calories 5 - Total Carbohydrate 1 g < 1% Vitamin B6 (as Pyridoxine Hydrochloride) 15 mg 750% Vitamin C (as Ascorbic Acid) 250 mg 417% Niacin (as Niacinamide) 60 mg 300% Vitamin B12 (as Methylcobalamin) 25 mcg 417% Calcium (as Calcium Silicate) 24 mg 2% Nitric Oxide Blend 2075 mg - Energy & CNS Blend 2051 mg - Proprietary Blends Nitric Oxide Blend L-Arginine Nitrate, L-Glycine, Agmatine Sulfate, Beet Root (Beta Vulgaris) Extract High In Nitrates, L-Ornithine HCL, Hawthorn Berry (Crataegus pinnatifida) Powder. Energy & CNS Blend Choline Bitartrate, L-Tyrosine, Caffeine Anhydrous, Vinpocetine. *percent Daily Values are based on a 2,000 calorie diet. Ingredients: Glycine, Natural & Artificial Flavors, Sucralose, Calcium Silicate, Red Beet Juice Powder (for color). *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Nutrition Facts are a simulation of the product's "Nutrition Label". For the actual Nutrition Label please refer to the product packaging.

Nutrition Facts Raspberry Lemonade Serving Size 6 g Servings Per Container 30 Amount Per Serving Serving % DV Calories 0% Total Carbohydrate 1 g < 1% Vitamin B6 (as Pyridoxine Hydrochloride) 15 mg 750% Vitamin C (as Ascorbic Acid) 250 mg 417% Niacin (as Niacinamide) 60 mg 300% Vitamin B12 (as Methylcobalamin) 25 mcg 417% Calcium (as Calcium Silicate) 18 mg 2% Nitric Oxide Blend 2075 mg - Energy & CNS Blend 2051 mg - Proprietary Blends Nitric Oxide Blend L-Arginine Nitrate, L-Glycine, Agmatine Sulfate, Beet Root (Beta Vulgaris) Extract High In Nitrates, L-Ornithine HCL, Hawthorn Berry (Crataegus pinnatifida) Powder. Energy & CNS Blend Choline Bitartrate, L-Tyrosine, Caffeine Anhydrous, Vinpocetine. *percent Daily Values are based on a 2,000 calorie diet. Ingredients: Glycine, Natural & Artificial Flavors, Calcium Silicate, Sucralose. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Nutrition Facts are a simulation of the product's "Nutrition Label". For the actual Nutrition Label please refer to the product packaging.

Nutrition Facts Watermelon Serving Size 6 g Servings Per Container 60 Amount Per Serving Serving % DV Calories 5 - Total Carbohydrate 1 g < 1% Vitamin B6 (as Pyridoxine Hydrochloride) 15 mg 750% Vitamin C (as Ascorbic Acid) 250 mg 417% Niacin (as Niacinamide) 25 mg 125% Vitamin B12 (as Methylcobalamin) 25 mcg 417% Calcium (as Calcium Silicate) 71 mg 7% Nitric Oxide Blend 2075 mg - Energy & CNS Blend 2051 mg - Proprietary Blends Nitric Oxide Blend L-Arginine Nitrate, L-Glycine, Agmatine Sulfate, Beet Root (Beta Vulgaris) Extract High In Nitrates, L-Ornithine HCL, Hawthorn Berry (Crataegus pinnatifida) Powder. Energy & CNS Blend Choline Bitartrate, L-Tyrosine, Caffeine Anhydrous, Vinpocetine. *percent Daily Values are based on a 2,000 calorie diet. Ingredients: Natural & Artificial Flavors, Calcium Silicate, Glycine, Sucralose, Acesulfame Potassium. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. †Nutrition Facts are a simulation of the product's "Nutrition Label". For the actual Nutrition Label please refer to the product packaging.

Directions

As a dietary supplement, mix one serving (1 scoop) with approximately 8-10 oz of water 30 minutes prior to training.

Warnings

Allergen Warning: This product was produced in a facility that may also process ingredients containing milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans. This product is only intended for use by healthy adults over 18 years of age. Consult your physician before using this product if you are taking any prescription or over the counter medications or supplements. Do not use this product if you are pregnant, expect to become pregnant or are nursing. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, seizure disorder, psychiatric disease, diabetes, difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. Keep out of reach of children.

Big Horseshoe Triceps Arnold Schwarzenegger Style

TRICEPS

EXERCISE                                  SETS        REPS

Close-Grip Bench Press          4-5            6-8

Cable Pressdown                     4-5            8-10

Overhead Dumbbell Extension   4-5            10-12

Dumbbell Kickback                        4-5            12-15

Source:

The Complete Arnold. Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p

EXERCISE           SETS     REPS

Close-grip

  Bench Press      5-6      6-8

Cable

  Pressdown        5-6      6-8

Lying EZ-bar

  French Press     5-6      6-8

Dumbbell

  Kickback          5       6-8

Source Citation (MLA 7^th Edition)

Wuebben, Joe. "Bodies of work: four Mr. Olympia champions--the most exclusive group of bodybuilders in the world--share the workouts that helped them reached immortality." Joe Weider's Muscle & Fitness Oct. 2012: 120+.

EXERCISE                         SETS REPS

Close-Grip Bench Press           4    8-10

Weighted Dip (body upright       3    6-8

Overhead Cable Extension(1)      3    10-12

Reverse-Grip Cable Pressdown(2)  3    12-15

(1) Alternate with one-arm dumbbell overhead extensions every other workout.

(2) Alternate with reverse-grip lying barbell/EZ-bar extensions every other workout

Source

Schwarzenegger, Arnold. “Hard Headed.” Joe Weider's Muscle & Fitness; Apr2008, Vol. 69 Issue 4, p282-282, 1p, 1 Black and White Photograph, 1 Chart

Arnold Schwarzenegger Bench Press Routine

EXERCISE                 SETS      REPS 

Bench Press                5   12, 10, 8, 8, 6

Incline  Dumbbell Press    4              8-10

Dumbbell Flye              4              8-10

Source Citation (MLA 7^th Edition)

Schwarzenegger, Arnold. "Bench basics: if developing big, well-shaped pecs is your goal, proper bench press technique is paramount." Flex Jan. 2014: 22. Academic OneFile. Web. 1 May 2014.

April can't get here fast enough. Are you ready for @Sabotagemovie? pic.twitter.com/fOcr4cfHNz
— Arnold (@Schwarzenegger) December 20, 2013

Body under construction #workoutaddicts pic.twitter.com/eluu6C8msr
— Workout Addicts (@welove_thegym) September 25, 2014

#helpYOUgetGAINS 
Twitter: @helpYOUgetGAINS
Fitocracy: helpYOUgetGAINS

Get your bodybuilding stack at Piping Rock Supplements!

The Old-School Bodybuilder’s Day of Eating

Breakfast          Eggs, Hamburger Patty, Cottage Cheese and Tomato Slices

Snack                 Cottage Cheese or Protein Shake or Tuna

Lunch                 Cheese Omelet, Cottage Cheese and Hamburger Patty

Snack                 Protein Shake or Tuna

Dinner               Meat, Salad with Eggs

Bedtime            Cottage Cheese or Cheese Omelet or Protein Shake

Choose one day per week to eat anything and everything

Moderate .75-1g and low .25-.5g https://t.co/PM5QD4jcS4

— Jim Stoppani (@JimStoppani) June 26, 2016

Starting your day off with a low carb breakfast can program your metabolism to use fat the… https://t.co/3OEID9ad2w pic.twitter.com/42Q5mW7AF0

— Jacob Wilson (@themusclephd) July 24, 2016

Reducing carbs better than restricting calories to lower weight, improve blood sugar in diabetes (thx @tednaiman) https://t.co/Sx5CYMBPOo

— Dr. David Ludwig (@davidludwigmd) July 24, 2016

Motivation from Arnold

pic.twitter.com/7ETEOOOPaE
— Strength BrothersTK (@SBrothersTK) March 7, 2014

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Getting "The Pump" without Spending $50 on the latest Pre-Workout

Arnold and that famous pump quote from Pumping Iron. Arnold was not taking a pre-workout with nitric oxide promoting aminos. The pump came from the diet and the workout. The old school bodybuilders ate low carb most of the week and then did a huge carb day that contributed to the "pump".

Big Pump Stack

Take 1 hour before training

Whey              20 – 40 grams

Table Sugar   1 – 4 tablespoons 
(dextrose or high molecular weight carb are better)

Arnold Schwarzenegger on the pump: "It's as satisfying to me as, uh, coming is, you know? As, ah, having sex with a woman and coming. And so can you believe how much I am in heaven? I am like, uh, getting the feeling of coming in a gym, I'm getting the feeling of coming at home, I'm getting the feeling of coming backstage when I pump up, when I pose in front of 5,000 people, I get the same feeling, so I am coming day and night. I mean, it's terrific. Right? So you know, I am in heaven."

Hear is an example of a pump producing workout written by Mike O'Hearn. The last exercise for each body part is the pump set.

"Every guy loves to train arms, and every guy-at one time or another-has been stymied by the two biggest arm-training pitfalls: 1) using high reps instead of heavy weight, and 2) thinking a good pump equals a good workout.

When I first started out, I was guilty of both. I've since learned that heavy weight is the surest path to muscle growth, and that a pump, in and of itself, is useless without muscle stress."  Mike O'Hearn

Biceps

EXERCISE                 SETS     REPS

STRAIGHT-BAR CURL          4       6
DB ALTERNATING CURL        4       8
PREACHER CURL              4       12

Triceps

EXERCISE                 SETS     REPS

CLOSE-GRIP BENCH PRESS     4       6
TATE PRESS                 4       8
ROPE PUSHDOWN              4       12

O'Hearn, Mike

Source Citation (MLA 7^th Edition)

O'Hearn, Mike. "Armed to the teeth: build massive, powerful pipes with this brief, heavy routine." Joe Weider's Muscle & Fitness Jan. 2014: 44.

Pumping Iron (Movie)

Bodybuilding.com - Make Your Muscles Grow: All About Cell ...

Bicep Pump! Up the ladder down the ladder by @HanyRambod use 3-4 EZ curl bars. Start light progress up n back down. pic.twitter.com/6fX0C5h2Ti

— Evogen Nutrition (@EvogenNutrition) March 21, 2016

Oldschool Bodybuilding: Arnold Schwarzenegger Chest

                                                                                                         Sets               Reps

Bench Press                  5-7  10-12

Incline Bench Press          5    12

Flat-Bench Dumbbell Flye     5    10-15

Weighted Dip                 4-5  12-15

Source:
THE COMPLETE ARNOLD. Joe Weider's Muscle & Fitness; Jul 2007, Vol. 68 Issue 7, p214-226,10p

Arnold's 6 Rules of Success | Break the #Rules Not the #Law | #ArnoldSchwarzenegger

1.  Trust Yourself

2.  Break the Rules, But Not the Law

3.  Don’t be Afraid to Fail

4.  Don’t Listen to Nay Sayers

5.  Work your Butt Off!

6.  Give Back

Source:
Arnold's 6 Rules of Success

The Complete Arnold Schwarzenegger Workout

OAK CHEST

EXERCISE                                       SETS     REPS

Bench Press                                       5-7      10-12

Incline Bench Press                         5        12

Flat-Bench Dumbbell Flye       5        10-15

Weighted Dip                                4-5      12-15

BICEPS

EXERCISE                                      SETS     REPS 

Barbell Curl                                        5       6-8

Incline Dumbbell Curl                 5       8-10

Barbell Preacher Curl                  4       8-10

Concentration Curl                        4       10-12

DELTS

EXERCISE                                        SETS     REPS

Arnold Press                                           5       8-10

 Tri-set:

Overhead Barbell Press                 4       6-8

Upright Row                                          4       8-10

Dumbbell Lateral Raise                 4       10-12

Dumbbell Lateral Raise                  1       50+

("down the rack")

LEGS

QUAD SHOCKER

EXERCISE                              SETS     REPS

 Leg Extension                         5-6      15-20

--superset with--

Barbell Squat                           5-6      15

Leg Press                                         5        15

Hack Squat                                   4        30

("stripping" method)

CALVES

EXERCISE                                     SETS     REPS 

Donkey Calf Raise                      5-6      15-20

Standing Calf Raise                    5-6      10-20

Seated Calf Raise or                   4-5      10-15(1)

Leg Press Calf Raise

 (1) Employing "pumping" reps at the end

of each set

BACK

EXERCISE                                             SETS     REPS

Weighted Wide-Grip Chin      4-6      10-12

Deadlift                                                   4-5      6-10

T-Bar Row                                                 5        10-15

Barbell   Bent-Over Row                5        10-15

TRICEPS

EXERCISE                                                 SETS     REPS 

Close-Grip Bench Press                       4-5      6-8

Cable Pressdown                                       4-5      8-10

Overhead Dumbbell Extension       4-5      10-12

Dumbbell Kickback                                4-5      12-15

Source:

The Complete Arnold. Joe Weider's Muscle & Fitness; Jul2007, Vol. 68 Issue 7, p214-226, 10p

Body under construction #workoutaddicts pic.twitter.com/eluu6C8msr
— Workout Addicts (@welove_thegym) September 25, 2014

IS FASTED CARDIO ACTUALLY AN EFFECTIVE METHOD FOR FAT LOSS?