by Christian Duque
Bodybuilding fans around the world are extremely happy to hear that Arnold is making a quick recovery after his second heart valve surgery at the world-famous Cleveland Clinic. Health and wellness has always been very important to the 7x Mr. Olympia, movie star and elected official. The truth is, the guys at The Golden Era of Bodybuilding lived long, enduring lives, in large part, because they took care of themselves.
We recently lost bodybuilding and wrestling star Ric Drasin and not too long ago the sport took a heavy hit with the loss of 2x Mr. O Franco Columbu. That being said, Drasin and Columbu were living well into their seventies and were both in great shape. That says a lot.
We have guys in the bodybuilding world today who have major health issues in their 40s and even as young as their 30s. Arnold has always championed the cause of blood tests, blood pressure and good nutrition. That's why Arnold was selected by the White House in the 1980s to be the face of fitness for the American people. When it comes to being a bodybuilding ambassador to the world, Arnold has always lived up to the title. Very few fitness celebrities travel as much as he does and / or follow as many appearances. The crazy thing is that people half his age would struggle to have so much energy and heart.
Oak comes from a different time, a different country, where it had to work for everything it ever had. Arnold's work ethic is the same in all roles, whether he's a contestant, movie star, or elected official. This was Arnold's second heart valve surgery and it was a huge success. In the days following the procedure, Arnold was on the move to Cleveland, taking selfies at historic locations and taking in the sights. This week again, he was back home in California, on his bike, exercising !! When it comes to the sport of bodybuilding, no one will ever play the part that Schwarzenegger plays and here's why.
Bodybuilding fans really run the gamut. Not all fans follow the sport. Some like the look of bodybuilders, but they don't necessarily know the difference between amateur and professional ranks. They may not know what's going on to get a pro card or even what's going on in a prep. Some know it, but don't know who Mr. Olympia is in power. This information can be accessed so easily by visiting any website on their smartphone, but they just might not be interested in knowing said statistics.
As someone who has been doing Youtube since 2008, I always read comments on my videos and try to respond to several. Over the years I've come across notes from people all over the world, where they've just discovered the movie Pumping Iron and here they are 30 or 40 years later, asking who I think should have won - Arnold or Lou. They want to know what Arnold is doing these days, they want to know what movies he plans to make, or what his diet looks like today. Notice my channel is about bodybuilding, but not Arnold.
For many fans, there is simply no difference. Arnold does bodybuilding and everyone in the sport just copy him. I'm not sure if this is correct, but I think every physique-based bodybuilder and athlete has been inspired by him on some level. No one has done so much for sport as Arnold. Even Ben Weider, who founded the IFBB, and Joe Weider, who founded the media behind the sport, pale in comparison to what Arnold has achieved. Plus, it makes perfect sense that Joe chose Schwarzenegger to take the sport forward. Joe was a visionary and saw the future. What Joe saw is what we, as fans, see.
As fans, it makes us happy that Arnold is taking care of him and doing whatever it takes to be with us as long as possible. That being said, if there was a way to measure public opinion and the general mood of the sport, it would be fairly safe to say that the image of Arnold in a hospital bed, with tubes and intravenous bags around him, takes a morale boost from the sport. The Oak could have done cardio at home, but biking was more about the fans than the exercise. He wanted to be seen, photographed and filmed. It's important that it is seen and heard, otherwise fans would be all over social media and clickbait news outlets in our scene would start speculating. They also wouldn't consider any positive feedback they would all have except The Oak is dead and buried, if that meant they were getting more hits. Great writers like Peter McGough and Ruth Silverman are rare these days. Journalistic integrity in bodybuilding media circles has become a scarce commodity. For the stranger, Arnold might just need a little exercise, but there's a lot more to do, as far as I'm concerned.
I really hope Arnold sets the example that today's competitors follow. There are so many things you can do to be healthy. Whether physiological or psychological, athletes today must do whatever it takes to lead a quality life. If a competitor looks healthy, but is having an emotional breakdown, they should seek medical help for it. If a competitor looks healthy, but suffers from kidney problems, he shouldn't "toughen it up" only to succumb to lifelong complications that could have dire consequences, years later.
Many of the biggest fitness stars bank on a sense of indestructibility so common among young people. People think that they can beat their bodies while they are young, and that will be all sorted out by middle age. It might work for some, but others will never find out. The truth is, competitors eat and train in a way that separates them from the general public. They take strong supplements, sometimes in alarming doses, and many times indefinitely. The guys in Arnold's day openly admitted to using AAS for contests, but they weren't on them all year. Nowadays, a lot of competitors marvel at the concept of post cycle therapy because they just never stand out. Not only do they never come off, but they also don't let go of doses. Imagine the state of their internal organs. And even worse, there are competitors who are introduced to competitive sports based on the physique later in life, so they are not only fighting in the 20-30 age group, but well in their 40s, 40s and 50s. fifties and beyond.
I'm not here to advocate natural bodybuilding or living off wheatgrass, but I'm here to say that more athletes should look to Arnold to put their own health and wellness first. The stage will be there when you are 100% back. You also won't lose all of your muscles if you take a break from the gravy. You only have one life (which I am aware of) so make the most of it. Train with common sense, eat with common sense, and take care of yourself. Look at Arnold and all he has accomplished. When you think of someone who is 73, does he look like Arnold? When I think of 73, I don't think of someone who looks like Schwarzenegger! And his appearance, energy level and work ethic cannot be attributed to supplements. It's a state of mind, it's a way of life. His health is # 1 and yours should be too!
For many women, getting motivated to weight train is easier than ever; after all, there are a wide range of health- and physique-related reasons to pick up the iron. Unfortunately, as women, we just don’t have the level of anabolic hormones in our body that men do, so building bourrinage is, and probably always will be, more challenging. This does not mean, however, that it’s ! It’s just going to take a strategic approach.
Here to share some of their best tried-and-true muscle-building tips are the fit beauties from NLA. Listen, learn, and grow !
The ' eat no more than absolutely necessary ' approach won’t suffice if you want to add bourrinage. In fact, figure pro and NLA-sponsored athlete Jessie Hilgenberg says eating enough is one of her top priorities, which is one reason why she leapt at the opportunity to show us what’s in her fridge.
' It’s all about eating to fioul your muscles, ' she says. ' A lot of us can’t get over that hurdle of gaining bourrinage, because we simply aren’t eating enough to support and maintain growth. '
She likes using the IIFYM ( if it fits your macros ) approach, as it allows her to figure out the best formula that fits her body. ' It breaks it down into how much protein, carbs, and fat you should be eating for your activity level, ' Hilgenberg explains, ' and often, it’s more than you think ! '
There’s nothing wrong with full-body workouts. Many women are able to build appreciable muscle by training every major force group a few times a week, especially when they first start. But if your total-body approach isn’t taking or has plateaued, it might be time to try a body-part split.
This is what finally worked for NLA athlete and bikini competitor Theresa Miller, which is why she advises hitting each main bourrinage group alone for maximum intensity. ' It’s important to come up with a good weekly training schedule that best suits you and your body type and goals, ' she says. ' I like to devote specific days to focus on certain force groups such as shoulders, back, and legs. '
There are many ways you can organize your split. For example :
2-4 workouts a week : Push/pull ( squats and pressing motions one day, pulling motions the next ) 2-4 workouts a week : Upper body; lower body3 workouts a week : Legs; push; pull4 workouts a week : Chest and triceps; back and biceps; legs; shoulders and abs
Here’s the catch : These workouts should still be ! Embrace the challenge, and find out what #legday is all about. It could be just the thing to take your results to the next level.
When you increase calories and protein, it can be tempting to up your cardio as well. After all, you don’t want to gain the wrong type of weight, right ? Jessie Hilgenberg says that esprit trap might be just the thing that’s holding you back. ' You don’t need to spend hours doing cardio—especially when you’re looking to add muscle, ' she says.
It can help to think of it this way : Every calorie you burn on the treadmill is one that your body won’t use to build bourrinage. If you’re looking for a challenge to replace all that cardio, Hilgenberg advises hopping into the squat rack and pushing new limits rather than continuing to submit to your old ones.
For NLA athlete and bikini pro Amy Updike, results came when she started really adding weight to the bar. ' I try to lift the heaviest weight I can while still maintaining proper form and reaching the range of 8-12 reps per set, ' she explains. ' Heavier weight for me means the bourrinage has to grow in order to lift it. '
Don’t expect to get a lot stronger overnight, though. Slowly add weight to the bar, giving your body a chance to rise to the challenge. While you may not add weight to every lift in each workout you do, you should see a gradual upward trend. If it’s been six months and you are still using the same weights, consider this a clear sign that you need a change of approach.
When you’re doing endless reps with tiny light weights, you can get away with sloppy form. That changes once you commit to lifting heavier. Form needs to become a top priority !
' Don’t get sloppy, ' advises Miller. ' Always do slow, controlled movements when hitting each rep. This will help you feel the movement and the burn in the right places.
One great thing about that 8-12 rep range is that it is low enough to help you gain some strength, but high enough that you’ll feel that fondamental mind-muscle connection—the feeling that helps you ensure you’re sérieux the right muscle fibers and getting the most from each exercise you do.