Streamline your muscle-building process with Arnold Schwarzenegger's endorsed strength training methodology
Arnold Schwarzenegger, the former Mr. Olympia, has shared a workout that leverages the principle of mechanical drop sets to build strength efficiently. His team has released a workout drawing on this unique approach, which involves regressing the exercise selection instead of changing weights when reaching failure.
The mechanical drop-set workout consists of three blocks targeting lower-body, upper-body, and then lower-body again. Each block in Arnold's workout involves three back-to-back variations of an exercise targeting a specific movement pattern.
Lower-Body Block
The first drop set in the lower-body block consists of dumbbell front foot elevated lunge, dumbbell reverse lunge, and dumbbell goblet squat. With mechanical drop sets, you can keep working when you hit failure by performing sets of easier variations. Repeat each drop set once or twice more before moving onto the next block.
Upper-Body Push Block
The second drop set in the upper-body push block includes decline push-up, regular push-up, and incline push-up. Rest as little as possible (or not at all) between exercises in a set, but rest two to three minutes after each drop set. The fourth drop set in this block consists of renegade row, bent-over row, and single-arm row.
Upper-Body Pull Block (Optional)
An optional upper-body pulling-focused block has been included to balance the push-heavy nature of the session. This block is not part of the original three-block routine but can be added for a more comprehensive workout.
Glutes and Core Block
The third drop set in the glutes and core block consists of dumbbell single-leg hip thrust, single-leg hip thrust, and hip thrust.
Recovery and Safety
It's beneficial to stay hydrated and consume nutrient-rich foods to aid in recovery and muscle growth. Mild to moderate delayed-onset muscle soreness (DOMS) is expected to occur over the next 48 hours due to the volume of work involved. To aid recovery, it's advisable to avoid repeating the same exercises for 48 hours post-session.
Remember to rest adequately between drop sets to perform to your full potential. Resting 2-3 minutes after each drop set and repeating it once or twice more is recommended, followed by a 60-90 second rest before moving onto the next block.
It's worth noting that if decline push-ups are too advanced, three variations of push-ups with good form can be chosen instead. In a classical drop set, multiple pairs of weights are typically required, but with mechanical drop sets, you only need to adjust the exercise selection.
There are no search results indicating the exact date when Arnold Schwarzenegger first published the Mechanical Drop-set workout. However, his advocacy for this approach underscores its effectiveness in building strength efficiently.
In conclusion, Arnold Schwarzenegger's mechanical drop-set workout offers a unique approach to strength training, providing a challenging yet manageable workout routine for those seeking to build strength efficiently.
