Arnold Schwarzenegger. The name itself evokes images of peak physical perfection, legendary bodybuilding victories, and Hollywood action stardom. But beyond the glitz and glamour, Arnold built his physique through dedication, hard work, and a philosophy of training that continues to inspire bodybuilders today.
A cornerstone of that philosophy was his now-famous “Golden Six” routine, a set of six exercises he believed were essential for building muscle mass.
The Birth of a Legend
Arnold’s bodybuilding journey began in his teens in Austria. Fueled by a fascination with physique greats like Reg Park, he relentlessly pursued his dream of becoming the world’s best bodybuilder. Unlike many of his contemporaries who relied on high-volume training, Arnold championed a more focused approach. He believed in compound exercises that worked multiple muscle groups simultaneously, maximizing efficiency and growth.
Bodybuilding Guru Arnold Schwarzenegger is constantly sharing his training, workouts, and nutrition tips. This time, he shared his 6 favorite exercises and he suggests that anyone can try them out. We’ve compiled all of Arnold Schwarzenegger‘s 6 favorite exercises.
What were Arnold Schwarzenegger’s 6 favorite exercises? Should you do them? Find out.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
In one of his videos, he goes through Arnold Schwarzenegger’s 6 favorite exercises. Take a look.
Just know that most of Arnold Schwarzenegger’s 6 favorite exercises are being criticized by Cavaliere.
Arnold Schwarzenegger’s 6 Favourite Exercises
1. Barbell Bench Press With Wide Grip
The barbell bench press is already an incredible exercise to grow your chest, but with the wide grip, you can minimize the triceps contribution and focus even more on your chest.
However, Cavaliere says that people with shoulder problems will struggle with a wide grip on the bench press.
2. Behind The Neck Press
According to Cavaliere, the unnatural position of this movement will, over time, damage your shoulders. However, the way Arnold did was extremely difficult and less problematic for the shoulders.
The best variation is to do the overhead press with the barbell in front of your body.
3. Pull-Ups
One of the best pull exercises. If it is too easy for you – if you can get more than 15 reps – but some weight around your waist.
4. Barbell Curl
If you want to have bigger biceps, eventually you need to do curls and the barbell is the best one to maximize and overload your biceps.
5. Sit-Ups
Yes. Arnold Schwarzenegger’s 6 favorite exercises include the sit-ups. Instead of doing what Arnold did, which was 200 repetitions a day, you can make it more efficient – with weighted sit-up.
6. Barbell Squats
Heavy squats can build substantial leg power and Arnold Schwarzenegger relied on the barbell squats to do so.
However, if you have knee problems, you can do a barbell reverse lunge.
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The Golden Six Revealed
The Golden Six is not a complex program. It’s a simple, yet effective, full-body workout performed three times a week. Each workout focuses on compound exercises that target major muscle groups:
- Barbell Back Squat: The king of all leg exercises, squats build strength and size in your quads, hamstrings, glutes, and core.
- Barbell Bench Press: A classic chest builder, the bench press works your pectorals, shoulders, and triceps.
- Pull-ups (or Chin-ups): The ultimate pulling exercise, pull-ups (or chin-ups depending on grip) develop your back muscles, biceps, and forearms.
- Barbell Overhead Press (Originally Behind-the-Neck Press): This exercise, while no longer recommended by Arnold due to potential shoulder strain, was originally part of the Golden Six and works your shoulders and triceps. A safer alternative is the dumbbell shoulder press.
- Barbell Bicep Curls: An iconic bicep builder, bicep curls isolate and develop your biceps for peak arm size.
- Bent-Knee Sit-ups: While not the most popular core exercise today, sit-ups work your abdominal muscles, providing stability and definition.
The “Why” Behind the Exercises
Each exercise in the Golden Six was chosen for a reason:
- Compound Movements: These exercises work multiple muscle groups at once, promoting overall growth and strength.
- Progressive Overload: By gradually increasing weight or reps, the body is challenged to adapt and grow.
- Focus on Form: Arnold emphasized proper form over lifting heavy weights with bad technique.
- Mind-Muscle Connection: He believed in feeling the target muscle working during each movement.
The Golden Six: Enduring Legacy
While the Golden Six might seem simplistic compared to modern bodybuilding routines, its effectiveness is undeniable. It helped Arnold achieve his bodybuilding dreams and continues to inspire countless lifters.
Modern Adaptations
Over time, Arnold himself has acknowledged the need for adaptations. The behind-the-neck press, while a staple in his early training, is now discouraged due to potential shoulder issues. Dumbbell shoulder presses are a safer alternative. Additionally, exercises like deadlifts and rows are often incorporated into modern variations of the Golden Six for a more comprehensive back workout.
The Takeaway: Building on the Legend
The Golden Six serves as a testament to the power of focused, compound exercise training. While the program itself might need adjustments based on individual goals and experience, its core principles – prioritizing form, progressive overload, and mind-muscle connection – remain valuable for anyone looking to build muscle. So, the next time you hit the gym, consider incorporating these timeless principles into your workout routine and see if you can build your own legend.
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