Tag: circuit workout
Arnold Schwarzenegger Shares ‘Get a Grip’ Strength Test & Circuit Workout for Improved Longevity
At 75 years old, longevity has become vitally important for bodybuilding legend Arnold Schwarzenegger. In a recent Daily Pump Newsletter entry, Schwarzenegger discussed the importance of grip strength with age and revealed a circuit workout he designed to increase the likelihood of living longer.
Navigating a wildly successful bodybuilding career, Arnold Schwarzenegger proved himself throughout the 1970s and 80s with exceptional balance and muscle proportions. En route to earning a total of seven Mr. Olympias, Schwarzenegger faced off against mainstays such as Frank Zane, Franco Columbo, and Sergio Oliva.
In retirement, Schwarzenegger still has a vested interest in the sport’s evolution. He co-founded the Arnold Sports Festival with the late Jim Lorimer, which serves as the second biggest show in bodybuilding behind Mr. Olympia. In March, Samson Dauda laid claim to the event’s 35th title.
In addition to hosting bodybuilding competitions, Schwarzenegger remains busy with acting obligations and workout demonstrations. Given his status as one of the greatest bodybuilders of all time, athletes and fans take notice when Arnold is training. He recently tackled a circuit workout and stressed a lesson to his followers: “Don’t think, just do.”
Arnold Schwarzenegger Reveals Grip Strength Test for Living Longer
In his latest offering, Schwarzenegger underlined a two-step grip strength test created for boosting longevity.
Get A Grip
There are many ways to test how well you’re aging. But one test, in particular, is worth taking because it provides a clear path for improvement.
Research suggests that grip strength is one of the best predictors of longevity.
One study even claims that grip strength is better at predicting premature death than blood pressure. The reason could be that a lack of strength indicates accelerated DNA aging, which is linked to disease and disability.
Is your grip strong enough? According to Dr. Andy Galpin, there are two ways to test your grip.
Test #1: The hand-grip dynamometer
You want a minimum grip strength of 40 kilograms (about 88 pounds). But, ideally, you’ll be able to hit 60 kilograms (152 pounds). You’ll also want to make sure your hands are similarly strong. Dr. Galpin suggests no more than a 10 percent difference between your hands.
Test #2: The dead hang
Grab a pullup bar by wrapping both of your hands completely around the bar and gripping tightly. Your goal is a minimum of a 30-second hang. Ideally, you’ll be able to hold yourself for 60 seconds.
Considering that grip strength is associated with longevity, Schwarzenegger offered a workout that capitalizes on that fact.
Workout of the Week: The Longevity Workout
Schwarzenegger said the first circuit is a combination of farmer’s walks and pushups. For the second demonstration, the bodybuilding icon practiced farmer’s walks and squats.
“You just found out that grip strength is associated with longevity. Previously, we shared that pushups are also associated with fighting off premature death. This workout includes the exercises you need to become stronger and increase the likelihood that you can live longer.
The workout consists of 2 circuits, each consisting of 2 exercises. The first circuit is a combination of farmer’s walks and pushups. And the second circuit is more farmer’s walks and squats. If you’re keeping score at home, the farmer’s walks will help improve your grip.
Pick up the weights, and walk 20 to 30 steps with a weight that’s heavy. Set the weight down, and then do your pushups.
If you don’t have weights, you can fill two backpacks or totes with books, hold one in each hand, and perform the carries. All you need to do is make sure the bags are heavy and hard to grip.
Circuit 1: 3-4 rounds
Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.
1A. Farmer’s Walk: 20 to 30 steps
1B. Pushups: 10 to 30 reps (your strength will determine how many reps you perform
After you complete all the rounds of the first circuit, then move to the next circuit.
Circuit 2: 3-4 rounds
Follow the same approach as the last circuit. Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.
2A. Farmer’s walk: 20 to 30 steps
2B: Bodyweight squats: 10 to 30 reps (You can also add weight if you want; your strength will determine how many reps you perform)”
During Schwarzenegger’s Mr. Olympia tenure, fans have long wondered about his potential steroid cycles. Those burning questions were finally answered recently when the bodybuilder took to a Men’s Health interview. According to ‘The Austrian Oak,’ he used a two-compound protocol of Dianabol and testosterone to sustain himself when he was at the height of his career.
Whether the topic is sleep, alcohol consumption, or weight loss, Schwarzenegger has the answer. Similar to Joey Swoll, Schwarzenegger says he’s on a mission to make fitness a priority worldwide for everyone regardless of body type.
RELATED: Arnold Schwarzenegger Shares 4 Ways to Strengthen Your Routine
Health and longevity are paramount for Schwarzenegger, who has made it clear that anti-aging is one of his top priorities. Given his health and vibrancy at 75, perhaps bodybuilding is the closest outlet athletes have to the fountain of youth.
Published: 29 May, 2023 | 3:10 PM EDT
Arnold Schwarzenegger Shares Intense Circuit Workouts & Reveals Training Secrets: ‘Don’t Think Just Do’
Bodybuilding legend Arnold Schwarzenegger moved on from professional competition decades ago but hasn’t lost his passion for fitness. In a recent Men’s Health interview, Schwarzenegger shared intense arm and shoulder circuit workouts and revealed his training secrets.
Arnold Schwarzenegger is easily the most popular bodybuilder of all time. He first gained attention for his impressive muscle mass, shape, and symmetry in the late 1960s and early 70s. In eight total appearances at the Mr. Olympia competition, Schwarzenegger won seven titles and was defeated only in his debut. The Arnold Classic contest, widely regarded as the second most prestigious show next to Mr. Olympia, was named after him to celebrate his contributions to the sport.
Schwarzenegger offered a checklist for a healthy diet and some effective ways to optimize recovery earlier this year. He argued against experimenting with different diets in favor of following general guidelines to keep nutrition sources clean.
The 75-year-old encouraged his followers to achieve at least a total of 30 minutes of exercise daily three months ago. He laid out a three-step plan for designing a custom routine to ensure daily activity for half an hour, even if it’s divided into multiple sessions.
Arnold Schwarzenegger advocated for using bodyweight exercises as well. He provided a quick five-minute workout with no equipment to start the day or recommended a warm-up before training. Then, he followed up with his stance on balancing sleep while losing weight. Schwarzenegger explained that people sleeping less than five hours daily were more likely to be overweight.
Schwarzenegger has no plans to slow down or step away from working anytime soon as he targets living forever. He opened up about struggling to accept his physique with age considering he used to boast one of the best physiques ever in his heyday. He also teamed up with comedians Bert Kreischer and Fortune Feimster for a challenging upper-body workout last week. He mentored the pair through exercises while giving his take on drinking alcohol.
Arnold Schwarzenegger shares intense circuit workouts
In a recent YouTube video, Arnold Schwarzenegger shared two intense circuit workouts targeting arms and shoulders. He was working out at the popular Gold’s Gym in Venice Beach, California.
Arm Circuit
“This is what I do every morning, I come in here and do 25 to 30 sets in a half an hour,” said Schwarzenegger. “In the old days we did like 30 sets for shoulders now I do 15 sets.”
1A Machine Preacher Curl: 1 set of 30 reps, then 4 sets of 10-12 reps
1B Machine Dip: 1 set of 30 reps, then 4 sets of 10-12 reps
Shoulder Circuit
2A Overhead Press: 5 sets of 10-12 reps
2B Machine Lateral Raise: 5 sets of 10-12 reps
2C Machine Rear Delt Fly: 5 sets of 10-12 reps
Arnold likes ending each set with a 5-second iso-hold squeeze.
Schwarzenegger reveals training secrets
‘The Austrian Oak’ revealed his secret for training consistently. He believes in maintaining a routine by working out first thing in the morning and not giving your mind the opportunity to opt out of the exercise.
“The only reason why someone doesn’t want to go to the gym when they get up is because they were thinking. That’s the biggest mistake you can make.”
“When you train it is not just that your body gets pumped up and gets stimulated with blood but it’s also your mind and you have a much more positive kind of outlook on the day and on life when you’ve had a pump behind you.”
“I was in good shape [back in the 80s], I worked out two hours a day. Cause after having had several heart surgeries and then having had surgeries on my shoulders and knees and all those kind of things, it’s important to kind of protect my body and do therapy training at the same time. So I just do it faster, lighter, but correct exercises and I try to stay young.”
“If you want to go to the gym every day and do your bike ride, training every day, then you roll out of bed and you don’t think. Most important thing is don’t think just do.”
Arnold Schwarzenegger listed four ways to build a strong routine that fits into busy schedules. He highlighted the process of developing habits in a straightforward manner by rewarding the correct behaviors.
He opened up on the PED (performance-enhancing drugs) protocols that he utilized during his days of competing on stage. He also voiced his disapproval of the direction in which bodybuilding appears to be headed due to drug overuse.
Schwarzenegger’s latest offerings will help many improve their training consistency and level up their fitness with the circuit workouts.
You can watch the full video below:
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Published: 25 May, 2023 | 10:38 AM EDT