As a vocal advocate for fitness and wellness, Arnold Schwarzenegger has remained committed to promoting a healthy lifestyle long after his departure from the limelight. In a recent edition of the Daily Pump Newsletter, the legendary bodybuilder shared his workout of the week, which emphasized the Norwegian training technique of Myo-Reps, a method that employs brief intervals of rest for maximum efficacy.
With seven Mr. Olympia titles under his belt, Schwarzenegger is widely regarded as one of the most accomplished bodybuilders in history. He cemented his legacy in the sport through his unforgettable performances against Golden Era luminaries such as Sergio Oliva, Frank Zane, and Franco Columbo.
Schwarzenegger’s impact on the mainstream acceptance of bodybuilding cannot be overstated. As both a movie star and former governor of California, he has championed the sport and worked to elevate its status in popular culture. His participation in the groundbreaking 1977 docudrama, “Pumping Iron,” was instrumental in bringing the world of competitive bodybuilding to a wider audience. Additionally, he continues to oversee the annual Arnold Sports Festival, a legacy he established with his collaborator, the late Jim Lorimer, back in 1989.
View this post on Instagram
Arnold Schwarzenegger has established himself as a trusted source for workout advice and training tips since retiring from the limelight. From sharing a comprehensive lower-body workout plan to demonstrating a full-body stretch routine that relieves pain, Schwarzenegger is deeply committed to helping others become fitter and healthier with each passing day.
Arnold Schwarzenegger’s Myo-Reps Curl Workout for Muscle Growth
Arnold Schwarzenegger, a well-known bodybuilder and actor, has been inspiring and motivating fitness enthusiasts for years. In this article, we’ll take a look at Schwarzenegger’s Myo-Reps Curl Workout, which he credits to a Norwegian strength coach named Borge Fagerli.
What are Myo-Reps?
Myo-reps is a workout strategy created by Fagerli in the mid-2000s. The technique involves an “activation” set of 10-20 reps with lighter weights, followed by 3-5 controlled reps with the same weight, and repeated for 4 rounds. The limited rest between sets helps keep the heart pumping while tapping into the primary drivers of muscle growth: muscular tension, metabolic stress, and muscular damage.
How to Do Myo-Reps:
To perform Myo-Reps, start with an activation set of 10-20 reps with lighter weights, almost to failure. Then, take a break for 3-5 deep breaths before doing 3-5 controlled reps with the same weight. Repeat this process for 4 rounds, taking breaks of 3-5 deep breaths between sets.
View this post on Instagram
Schwarzenegger’s Recommended Exercises:
Schwarzenegger recommends using Myo-Reps with 1-2 “pump” isolation exercises like bicep curls or lateral raises. Here’s an example of a workout using Myo-Reps:
Exercise 1: Chest press variation (like dumbbell bench press, incline press, or pushups) 3 x 8-12 reps
Exercise 2: Row variation (like dumbbell row, T-bar row, or pullups): 3 x 8-12
Exercise 3: Lateral raise w/ Myo-Reps for 5 sets (First set 1 x 15-20 reps and then 3-5 reps per set like above)
Exercise 4: Biceps curl w/ Myo-Reps for 5 sets (First set 1 x 15-20 reps and then 3-5 reps per set like above)
View this post on Instagram
Bodyweight Variation:
If you don’t have weights, you can still perform Myo-Reps with bodyweight exercises like squats and pushups. Here’s an example:
Do 15-20 bodyweight squats
Take 3-5 breaths
Immediately do 3-5 squats
Repeat steps 2 and 3 three more times (for 5 total sets of bodyweight squats)
Do 15-20 push-ups
Take 3-5 breaths
Immediately do 3-5 push-ups
Repeat steps 2 and 3 three more times (for 5 total sets of push-ups)
View this post on Instagram
Nutrition Tips:
In addition to training mechanics, Schwarzenegger emphasizes the importance of proper nutrition. He recommends caffeine as a pre-workout method for achieving an optimal pump, calling it the “champion of performance-enhancers.”
View this post on Instagram
At the age of 75, Schwarzenegger continues to inspire and motivate with his demanding workouts. He hopes the innovative Myo-Reps technique helps others reach a new level of fitness in 2023. So give it a try and let us know how it goes!
Courtesy Image @schwarzenegger (Instagram)
