Arnold Schwarzenegger Workout and Diet
Bodybuilder/Actor/Politician
Born: 1947
Born in Austria, Arnold Schwarzenegger is a multi-talented self-made man who moved from bodybuilding to acting to filmmaking to business and then to politics, holding the position of governor of California from 2003-2011. He won the Mr. Olympia contest 7 times, the Mr. Universe 4 times and was the youngest to claim it at age 20. He has a Golden Globe Award and a star on the Hollywood Walk of Fame and has 17 million followers on Instagram. He is an activist for several charities including the Special Olympics, and the After-School All-Stars. Schwarzenegger owns a film production company called Oak Productions. He is also the founder of the Schwarzenegger Institute for State and Global Policy. He is 6 feet 2 inches tall and weighs 235 lbs.
Known For:
Arnold Schwarzenegger’s Diet
Summary
When he was training, Schwarzenegger ate 5-6 meals per day, and although supplements weren’t nearly as sophisticated back in the 1970s, he took a few. He consumed about 4,000 calories and 250 grams of protein each day. He would eat carbs within a 1/2 hour after finishing a workout and drink protein shakes when he wanted to bulk up.
Estimated Macros
- Medium Carbs 40%
- Medium Fat 40%
- High Protien 80%
Diet Details
Fuel Up
Schwarzenegger’s breakfast might consist of 3-4 eggs, 2 slices of bacon, 1-2 slices of Ezekiel break with cashew or almond butter and a multivitamin.
Pre- & Post-Workout
Before a workout, Schwarzenegger would take a creatine-free supplement with agmatine. After his workout, he’d take a creatine powder to aid in recovery, BCAA nitrates, and complex carbs dissolved in whole milk for some healthy fats.
Eat Your Meat
Schwarzenegger often enjoys 12oz. of grilled meat or fish with vegetables or a salad, nuts and olive oil for dinner.
What to Eat
Meat
Fish
Eggs
Nuts/nut Butters
Vegetables
Avocados
Sweet Potatoes
Olive Oil
Whole Milk
Cottage Cheese
Oatmeal
Brown Rice
What to Avoid
Sugar
Junk Food
Refined Foods
Processed Foods
Soft Drinks
Hydrogenated Fats
Artificial Ingredients
Schwarzenegger on Health
‘Time and health are two precious assets that we don’t recognize and appreciate until they have been depleted.’
Schwarzenegger on Limits
‘The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it[…]’
Schwarzenegger on His Diet
‘I eat the same things I did 50 years ago and it works.’
Arnold Schwarzenegger’s Workout Routine
Weekly Routine
Maximum Intensity
Schwarzenegger used high frequency, high volume techniques to develop his imposing musculature. He would go all-out on every set, and not try to save energy for the next one.
Train for the Gain
Schwarzenegger worked out every day except Sunday and focused on the most important body parts twice per week.
It’s Shocking
Schwarzenegger used the ‘shocking principle’ which means not doing the same number of reps or sets week after week. This ‘surprised’ his muscles and made them even bigger and stronger.
Exercise Style
An Arnold Schwarzenegger Routine
At his peak, he could lift:
Deadlift: 710 lbs.
Squat: 545 lbs.
Clean & Jerk: 298 lbs.
Bench press: 500 lbs.
Snatch: 243 lbs.
Clean & press: 264 lbs.
Monday & Thursday
Chest, Abs & Back
Do 5 sets x 30,12,10, 8, 6 reps. 45 second rest between sets of the following:
Flat barbell bench press
Barbell incline bench press
Dumbbell fly
Dumbbell pull-over
Bent-over barbell row
Bent-over 2 dumbbell row
Wide grip chin-up: 4 sets x repeat to failure. 45 second rest between sets.
Hanging leg raise: 5 sets x 25 reps. 45 second rest between sets.
Tuesday & Friday
Shoulders, Biceps & Triceps, Abs
Do 5 sets x 30,12,10, 8, 6 reps. 45 second rest between sets of the following:
Standing dumbbell press
Front dumbbell raise
Lateral raise
Upright row
Barbell curl
Incline dumbbell curl
Upright row
Close-grip barbell bench press
Barbell skullcrushers
Dumbbell 1-arm triceps extension
Wrist curls
Reverse wrist curls
Decline sit-up: 25 reps. 45 second rest between sets.
Clean & press: 5 sets x 5 reps. 45 second rest between sets.
Wednesday & Saturday
Legs
Do 5 sets x 8-12 reps. 45 second rest between sets.
Barbell squat
Stiff-legged barbell deadlift
Barbell lunge
Leg extension
Seated leg curl
Standing calf raise
Seated calf raise
Good Morning: do once per week
4 sets of kneeling cable crunch 25 reps. 45 second rest between sets.
Sunday: Recover
Schwarzenegger on Bodybuilding
‘Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet and mental approach.’
Schwarzenegger on Fitness for Kids
‘You can’t tell a kid that it’s time to exercise; that’s a turn-off…you have to say, Let’s go to the park and have some fun.’
Schwarzenegger on Building Muscle
‘The last 3 or 4 reps are what makes the muscles grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain, no matter what happens.’
Arnold Schwarzenegger’s Supplements
Multivitamin
To fill in any gaps in nutrition, a multivitamin is always a safe bet.
Creatine powder
For increased strength and improved recovery, Schwarzenegger would take a creatine powder after his workout.
5-HTP
For improving the sleep cycle and maximizing muscle growth, Schwarzenegger would take 5-HTP before bed.
Plant Protein
Made from pea and pumpkin, this protein supplement offers all the essential amino acids in a vegan-friendly form.
Agmatine
Schwarzenegger would take a creatine-free supplement of agmatine before working out.
Weight gain powder
Schwarzenegger would take a weight gain powder with BCAAs a couple of times a day when he needed to bulk up.
Energy
The Energy supplement fights fatigue and improves mental focus.
Whey Protein
This whey protein supplement offers a mix of fast- and slow-digesting proteins to support muscle gain, weight loss, and overall health.
Arnold Schwarzenegger’s Lifestyle
Early Start
Schwarzenegger started training when he was just a young teen after his soccer coach took him to a gym after practice one day. He became so determined, he would break into gyms when they were closed on the weekend.
Jack-Of-All-Trades
Besides being Mr. Universe, the Terminator and the Governator, Schwarzenegger had successful businesses in brick-laying, selling gym-equipment and supplements when he first moved to the US.
On His Own Dime
When Schwarzenegger was Governor of California, he refused to draw a salary and travelled at his own expense.
Behold, the Chicken Man
When Schwarzenegger was first training, he noticed his upper body was developing well but his legs were still skinny. To motive himself, he slit his pants up to the thigh. People laughed at his chicken legs, which motivated him to work harder.
At His Own Risk
Because of his unusual build, Schwarzenegger performed many of his own stunts, and was severely injured in ‘Conan the Barbarian’ when the dogs who were chasing him caused him to fall on some rocks.
Schwarzenegger on Life
‘For me, life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.’
Schwarzenegger on His Many Talents
‘I didn’t leave bodybuilding until I felt that I had gone as far as I could go. It will be the same with my film career. When I feel the time is right, I will then consider public service. I feel that the highest honor comes from serving people and your country.’
Schwarzenegger on Strength
‘Strength does not come from winning. Your struggles develop your strengths.’
Schwarzenegger on Being Unique
‘The worst thing I can be is the same as everybody else. I hate that.’
Recommended Charities
Dimensional Fund Advisors
Special Olympics
After-School All-Stars
Habitat for Humanity
Barbara Davis Center for Childhood Diabetes
References
http://www.borntoworkout.com/arnold-schwarzenegger-bodybuilding-workout-routine-diet-plan/
https://broscience.co/arnold-schwarzenegger-diet-workout-plan/
http://www.directlyfitness.com/store/top-10-motivational-quotes-arnold-schwarzenegger/
http://www.10-facts-about.com/index.php/id/549?p=Arnold-Schwarzenegger&id=549
https://www.kickassfacts.com/25-kickass-arnold-schwarzenegger-facts/
