For many years, Arnold Schwarzenegger has been thought-about by many to be bodybuilding’s biggest champion and most intense athlete. His coaching applications are analyzed, studied, and in some instances, criticized even immediately – over 4 a long time since he final held up the Sandow Trophy in 1980. Nevertheless, when was the final time somebody really tried to coach just like the Austrian Oak? I don’t imply doing one exercise that was shared in a difficulty of FLEX or Muscle & Health. I imply, each set, each rep, in as comparable of a vogue because the seven-time Mr. Olympia himself for an prolonged time frame. In comes the Arnold Problem.

That’s what I’m going to do.

For 4 weeks, I’m going to do the notorious “double-split” superset and triset program that Arnold shared in one of many bibles of lifting, “The New Encyclopedia of Fashionable Bodybuilding.” Logistically, and equipment-wise, there might be just a few tweaks and options, which might be defined as we go alongside. However the integrity of the Arnold Problem and energy it takes to finish these two-hour, twice a day marathon exercises might be revered.

How Did We Get Right here?

For these of you that don’t know me—and that very properly could also be a whole lot of you—I’ve been writing within the health trade for properly over a decade. I began coaching in 1999 as a scrawny teenager in West Virginia. Like many individuals who comply with bodybuilding, I noticed Pumping Iron and skim quite a few problems with magazines that featured Schwarzenegger. I had his “New Encyclopedia,” and I actually learn and studied that ebook for thus lengthy that I wore the binding out. Critically.

Many previous problems with FLEX and Muscle & Health featured samples of his exercises from his days because the No. 1 bodybuilder on the planet, and I’d often take them on for myself simply to see if I might do it. Generally I survived, many others I noticed the depth and quantity had been an excessive amount of for me at that stage.

I adopted bodybuilding, however I used to be properly conscious that the IFBB Professional League wasn’t in my future as an athlete. So, I primarily centered on getting greater and stronger. Ten years after I began coaching, I started writing blogs for motivation, and after submitting an article to a well-liked web site, I bought my break signed as a author.

It could have been one small article, however to me, I used to be now a part of the bodybuilding trade.

Since I grew to become a author, my private transformation has been coated on just a few platforms, and I’ve been capable of share my very own information with readers all over the world. I’ve additionally executed numerous articles about Arnold’s coaching. I might scale them down for a newbie to attempt or put my very own twist on them. The primary difficulty of a significant print journal that my work was ever featured in really had him on the duvet. That was 2010, and I nonetheless have my copy to at the present time.

I’m additionally a four-hour drive from Columbus, Ohio, the place the Arnold Sports activities Pageant is held yearly. I’ve coated the Arnold Basic, Arnold Strongman Basic, participated within the Pump & Run 3 times, and even get to attend the Worldwide Sports activities Corridor of Fame ceremony. I’ve met and shook fingers with Arnold just a few instances. In 2022, I even bought the photograph you see beneath, and I used to be honored to cowl that yr’s World’s Strongest Firefighter competitors. He shared that article on his social media platforms, which I really feel honored for.

From Masking Arnold—Now Arnold’s Watching Me

Quick ahead to how this all got here to be. Arnold and his crew publish a publication that I subscribe to, and it is best to as properly. He additionally shared a complimentary e-book which featured one in every of his Golden Period chest and again superset exercises. I then determined I needed to attempt it. So, I emailed my editor at M&F to see if there can be curiosity in a write-up about this as a result of let’s be actual. The 17-year-old me that learn the journal can be thrilled to be featured on their platform. My editor, Jeff Tomko, recommended I really attempt it each week for a month. I agreed and was all set on beginning this sequence of exercises.

I’ve met a few members of Arnold’s crew a yr in the past by way of different tales and they’re good guys. I do some information tales as properly, and if something Arnold associated comes up, they’ll both confirm or make clear the information so I’ve the very best info potential to share with readers. I reached out to them to allow them to know this was taking place and to get any recommendation they might have.

A type of gents solely requested for one favor: “Please don’t die.”

I promised to do my finest to outlive. The day that I did the primary exercise, they requested for updates all through. I’m sending them pics and video clips, which I’m certain they discovered hysterical. Two hours later, I used to be executed, and so they praised me for surviving. They then most likely thought I used to be loopy for really going by way of with it. Then, one thing unimaginable occurred.

I posted a type of movies on my Instagram and Twitter accounts. They had been then shared on Arnold’s social media. For perspective, the video that bought essentially the most attentions alone platforms was round 9,000 whole. As soon as it was shared on Arnold’s platforms, it bought 230,000 views on Instagram and 125,000 extra on Twitter. I assumed that was very cool, but it surely additionally bought our wheels turning. What if I did the entire program for a month?

My intentions had been to search out variations of a full-body coaching program that Schwarzenegger both created or did, and do these exercises as soon as per week for a month. As daunting because the Arnold Problem seems to be, I assumed I might do it. Every exercise as soon as per week for 4 weeks? Yeah, I can deal with that, as long as the ache afterwards didn’t maintain me bedridden.

I texted Jeff and he referred to as me. We focus on it and assume this may be nice to do. I inform the 2 gents that I’ve beforehand been sharing this odyssey with, and moreover giving me encouragement, in addition they despatched me one further message.

“Arnold mentioned to remind you that there was at all times two hours within the morning and two hours within the night.”

No Turning Again

I had solely meant to do the exercises as soon as per week. The instances that he referred to are his well-known “double cut up” routine that he would use to arrange for the Mr. Olympia. That wasn’t my unique intent. I informed them I hadn’t taken it that far. My spouse bought wind of this textual content alternate and mentioned the phrases that sealed my destiny.

“You’ve educated exhausting earlier than, you recognize the exercises, I feel you are able to do it.”

I then knowledgeable her of what this entailed. Two- hour exercises, twice a day, six days per week. I must do chest and again s within the morning, legs within the night. On the following day, it might be shoulders within the morning, arms, and abs within the night. I might then repeat that 3 times in per week. Sunday can be my solely off day. She nonetheless thought I might do it.

“4 weeks? You bought that.”

After my tires bought pumped up a bit, I agreed to at the least give this the very best go I can. To be clear and clear, my understanding is that Arnold is conscious {that a} author he’s talked to earlier than is making an attempt this. I don’t assume he is aware of it’s me particularly but, however he might turn into extra conscious of me by the top of this. That might be superior so long as it’s as a result of I completed it. However for now, my focus is just on the exercises.

The subsequent 4 weeks of my life are going to be intense, and to make the stress much more important, we’re going to recap these 4 weeks on this sequence. I’ll break down the exercises, comparisons in weight I exploit to point out the toll of the exercises, and I’m going to watch my progress and stats alongside the best way. On the finish, you will note the adjustments for your self. Arnold used these exercises to maximise his physique for competitors. I’m going to attempt to drop pounds and see how exhausting I can push myself. I probably gained’t get stronger, and measurement isn’t my prize.

On a private degree, I wanted to do the Arnold Problem to get myself again on observe and push myself to new ranges of non-public health success, and that is as massive because it will get for me. For full readability, some might imagine that that is dwell and obtainable to learn as a result of the exercises are executed and we’re simply going to launch them one by one. No, by the point you learn this, I might be solely in week two. There’s nothing assured. Something might occur, however what I see taking place is me getting the job executed and hopefully inspiring some folks to push themselves to attain their very own type of greatness. Time will inform, however I’m going to provide it my all, and I hope you’ll be part of me on this journey by studying the articles, following me on Instagram @rocklockridge, and be at liberty to supply encouragement. I’ll probably want it.