Posts Tagged ‘Bodybuilding News’

Arnold’s classic chest routine

Four Mr. Universe titles, seven Mr. Olympia titles, Conan, Terminator, Governor…does he really need an introduction? Arnold Schwarzenegger is the most famous bodybuilder of all time, an honor he’ll no doubt still hold a century from now. Partly this is because during his Olympia reign his two best bodyparts were biceps and pecs, and these are the two tank top showboats, the muscles that everyone associates with a bodybuilder’s physique. His chest in particular is widely considered the best ever. So let’s let Arnold describe how he built it with a classic quote and a classic routine from back in the day.


“I always like to start my chest routine with barbell bench presses. I’ll use the pyramid principle, starting with a lighter weight and going to a heavy weight for six reps. After that I’ll do barbell presses on an incline to hit the upper chest. These I like to do for 10 to 15 reps and get a good pump. After that I do dumbbell flyes on a flat bench to really stretch out my pecs and hit the inner part. And finally I’ll end my routine with dips, and I lean into these a lot. This also stretch out my pecs and get a lot of blood in there. Dips also focuses more on my lower pecs.”


Bench Presses 5 10-15
Incline barbell Presses 5 10-15
Dumbbell flyes 5 10-15
Weighted Dips 5 15

Protein,how much?

Most people or “bodybuilders” get the wrong information when it comes to protein intake.

How much is really necessary? Well on an average, you should consume 0.8 kg per kg of bodyweight according to Judith E. Brown,Ph.D and author of “Nutrition Now.” Alot of the time we fail to realize that protein is the most important factor in building muscle. So, does this mean the more the better or bigger? Not necessarily because your body can only digest 40 grams of protein per 3-4 hours for a natural capability.

The best sources of protein in today’s world are: chicken, red meat, tilapia, tuna fish, and certain types of seafood. If your having trouble getting in those extra grams of protein per day than another option would be to use protein shakes. One of the best protein drinks that I have used is pretty new called “Carnivor” by : biomeds, taste isn’t all that great but it’s fairly convenient and comes in shots.

So I would say the bottom line here is; if your trying to add extra slabs of muscle, or simply trying to lose or gain weight, make sure your protein is at the proper amount!

BY: Kane Congdon, Master’s Degree in Human Genetics/Nutrition

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