Arnold Schwarzenegger Blueprint Trainer Day 30
Arnold's biceps peaks filled the seats, but they had a stellar three-headed supporting cast. Here's how he built arms that looked great even from the cheap seats!
You've had some tough arm days up until now, but overload techniques like the 1-10 system have been reserved for your biceps rather than your triceps. This might surprise you, given that Arnold believed that big, defined triceps were crucial to building arms that looked big from any angle, flexed or relaxed. "When somebody says, 'Wow, look at the size of that guy's arms!' you can be sure it's the triceps that are creating the effect," he wrote in "The Encyclopedia." However, he also believed that in most cases, the triceps benefited most of all from the fundamentals.
"In most cases, muscle mass and strength are enhanced by employing a cheating technique, but you don't need to cheat in order to put extra stress on the triceps," he wrote. "With all the effort you expend doing power training with bench presses, dumbbell presses, and shoulder presses, you are already putting an enormous strain on the triceps area."
You've been following chest days back-to-back with narrow-grip bench presses for four weeks now, so you know what that "enormous strain" is all about. Trust Arnold's winning recipe!