Ovenly children of Schwarzenegger are found everywhere. Interview with Arnold Schwarzenegger: "I eat like a girl! You in real life tank bought. What for
For popular actors, the ability to grow oldly to grow oldly turns into a difficult task. But Arnold Schwarzenegger is definitely not concerned. The new film, which he brought to represent to Moscow, is called The Last Stand that Russian rolling workers were translated as "the return of the hero", adding to this slogan "a quiet life - not for him," the work is very decent.
The picture contains all the best than Schwarzenegger is famous, while the actor does not constantly have an eye in the frame, giving work and other performers. He plays the hero of his age - the sheriff of the small town of Sommerton Ray Owens of about 65 years, like, in fact, and Schwarzenegger now. Dialogues in the picture are quite delicately hinting at the famous film surgas "Iron Arnie", for example, a question addressed to him: "Have a long time for him?", Or his phrase: "Not idealizing Los Angeles" ... or a dialogue in a decisive fight with the main villain: "Who you are so?" "I am the law!". It may well stay in the memory of film workers as the famous phrase from the "Terminator" I'll Be Back "(" I'll be back! "). Well, I went back, did not deceive.
The Korean director Kim Zhi Uni, who has already proven himself as a large blockbuster specialist, removed the picture "Return of the Hero". According to Schwarzenegger, the director does not know English very well, and at the site I had to resort to the services of the translator, but this did not prevent this workflow. Like the sheriff - the hero of Schwarzenegger - did not interfere with the fact that he could appear in front of citizens and employees in domestic clothes, slippers-moccasins on a boss foot and ... even put on glasses.
We have a saying in Russia: "the old horse will not spoil the furrow." Have you been hard to play an age role? - asked Arnold Schwarzenegger Observer "WG".
The age roles to play hard for me, because I feel young, "he replied. - My hero is going to retire. At the same time, he is very wounded, and appreciates its past merits when he was able to distinguish between Los Angeles Police in the Drug Anti-Drug Department. And here is one of the most dangerous drug dealers who escaped a criminal from prison, approaching his town, where 4 thousand people live. My character is sheriff, and he has enough people in the team .... The film is the story of the burden, which no longer expects to win. But he has to win to protect his city.
Yes, Arnold plays an elderly hero, but works like two young, - instantly reacted the partner of Schwarzenegger in the picture. The fact is that in Moscow Schwarzenegger came to represent the film not alone, but with the popular American comic book Johnny Knoxville, who plays in the painting of the village rustic-inventor, who dreams about the Sheriff's assistant star. And although Noxville dressed in all the Red - sweater and sneakers, as well as flavored knowledge of such Russian words, like "Beauty" and "Thank you", the ex-governor of California was really focused on the focus. In particular, it was difficult to resist not to ask him about how the political career affects the cinema work, which was done at least four journalists. But Schwarzenegger with congenital or acquired diplomacy, made the form that he does not hear this issue, although he behaved at a press conference, rather as a politician, and not as an actor. But then I answered particularly persistent:
I am not here to talk about politics, but in order to submit a film, and a career policy for me in the past. Before her for the last time I was filmed in the movie in 2003 - it was "Terminator 3". Since then, I have become wiser, and my experience in politics and stay at the post of governor California added a lot to improving me as an artist. There is no doubt that my acting helped me in politics and vice versa. And from the world problems that you worry, it is, first of all, the one that all over the world people want to find a job. It is necessary to return the economy of many countries to the right track so that it is possible to create jobs for people. In addition, we should go to alternative energy sources. Search technologies that would help not clog the world. It is necessary to use wind energy, water, sun ... and solve environmental protection problems.
Does the Russian president promise to you, as Gerard Depardieu, or the title of People's Artist of the Russian Federation?
Arnold Schwarzenegger: I did not discuss this issue with your president, but it is worth taking into account that our tax system in the US is arranged differently than in France. I always like to come to Russia, and your president knows it. By the way, I first come to Russia to represent the film. Previously came here for other reasons. I was a fan of Russian bodybuilders, when this movement was only becoming popular. In the 80s, I came here when we shot the movie "Red Heat". I visited your country with an official visit, being the Governor of California, and it was an interesting experience. I will come to you and on the Winter Olympic Games to talk about sports. I assume that Russia is preparing something incredible. Everything that happens in Sochi is already very unusual. So it does not matter why I come here, I just like to do it. I appreciate your culture and love your story, and even for me it is valuable that people in Russia and America think in different ways.
Is it difficult to return to the movies after a long break?
Arnold Schwarzenegger: This film was the second after my return to the movies. I had a small role in the film Sylvester Stallone "Expendables". After that, we went to Mexico and removed the film "Return of the Hero". Working on the picture, always worry, will the fans and critics take you. My role in the film Stallone allowed me to know that the reaction would be positive and you can return. And I am glad that I chose exactly the role of this famous sheriff, and I hope that in the future I will play the same interesting characters. It was strange to return a little back. It's how to ride a bike after a long break. But I like returned home, where I was waiting for me.
Which of your heroes are most close in spirit?
Arnold Schwarzenegger: Kindergone - he is very close to me, almost my character. The second character is in the "predator". He goes to the jungle to find a monster, and reacts as I responded. Sometimes I think I would like to be a terminator. But I will not. Just in human life, so much time is having a dream. Being a robot, I would not sleep so much. Many useful things could be done during this time.
Denny de Vito, being in Russia, mentioned the sequel of the film "Gemini", where you both will be filmed.
Arnold Schwarzenegger: It's true. The studio "Universal" is written by Sicvel scenario. But he will be called "triples." Eddie Murphy will be another character, so you can imagine what happens. The script is very funny, and the story is very good. I hope that by the end of the year we will remove this film. By the way, on the same studio they write another scenario - to continue the film "Conan-Barbarian". The new director believes in the sequel of good paintings.
You in real life tank bought. What for?
Arnold Schwarzenegger: Good question. When I was 18 years old and I served in the Austrian army, I drove a tank. Buy this tank was my big dream. And she came true - now for a year, as she is a reality. I experienced attachment to this tank. And when I arrived in the US, I became an actor, the owner of the restaurant, I thought that it would be great to bring my tank to be always with me. It was necessary to find it, he was already old ... But the Austrian army contacted the US Army, and found this Tank of 1955 N47 at number 331. I paid for delivery to America. We put a new engine, caterpillars, repainted this tank. And use in films and as an exhibit. I ride children on it, and I had a press conference in this tank. It has nothing to do with weapons. I do not drive Los Angeles and I do not shoot people.
Football Arnold Schwarzenegger and Johnny Noxville. Photo report Sergey Kuxina / RG
The film "Consequences" - the American version of the real tragedy that occurred in 2002 above the Lake Bodensky, where the passenger airliner Tu-154 also collided because of the error of the air phase meter. And the two children Russian Vitaly Kaloeeva, who after 478 days killed Peter Nielsen aircraft. In 2005, Vitaly was sentenced to eight years in prison in Switzerland, but in two years they were released early for exemplary behavior.
In the picture, the main role - Vitaly Kaloeva (the name of the hero is the name of the novel) - executed Arnold Schwarzenegger, who shared with the "Mail.Ru Cinema" with his impressions from filming.
- How did you agree to such an ambiguous role? It was not scary to be filmed in a film affecting so painful for all participants in real events theme?
- I like to play the hero, but not a flawless hero. In this case, the character is that. The depth of his situation does not wish to survive anyone. But, it seems to me, I managed to understand him, his pain, his tragedy.
— Did you know the story of Vitaly Kaloeeva before you read the script?
- The media wrote a lot about this story, especially in 2002. Our country was very much worried about those killed in the plane, for relatives.
The main thing is to understand one. Take care of your loved ones, tell them constantly that you love them, do not keep evil on them. After all, it can happen so that you can simply do not have time to do it. After reading the script, I first called my beloved and said how much I love them.
— How did you prepare for the role? Did you meet with Kaloye?
"Unfortunately, I didn't have such an opportunity, but I would love to meet with Vitaly." I would also really like to show the movie Vitaly to the premiere. I understand how difficult it will be difficult for this film in the cinema, and I think that he wants to stay with his emotions one on one.
— How much does the film closely close to real history? And how many fiction in it?
- We tried to make the film as close as possible to real history, although in the picture and there are some discrepancies caused by the genre.
- Are you not afraid of criticism of the public? Condemnation or just even this noise that is already surrounding the film in the media? So, the Deputy Minister of Culture of North Ossetia has already called the picture "Speculation on the tragedy".
- This film is primarily created so that people do not forget to speak their loved ones as they are the roads. The picture affects a difficult question: how can a man left alone with his misfortune, forgive and survive himself? And what is the person who, whose overnight was taken away with everything? I do not think that such questions will lead to condemnation.
I am not close to revenge, but I will sympathize with all the soul to all relatives who lost relatives and loved ones in that terrible tragedy.
Introduction
How did the great and terrible Arnold Schwarzenegger train? Probably, at least once asked every rider, in the hope of learning Schwarzenegger, something useful for himself.
And if we talk about ordinary alone, I think, most of them do not even ask for this issue, just convinced - from the first workouts and up to the completion of their phenomenal career, Schwarzenegger trained 6 days a week, and even twice a day, in Common, for a few hours daily - how else, you can become such a great athlete.
At the same time, I suspect that there is no one to make an opinion on this issue, few people bothered to divide the training of the Great Schwarzenegger at least two periods (although in fact, it is still more difficult):
As he trained the first few years - so far only gained his phenomenal mass and power (and yes, of course, with the use of steroids - in those times, the AU has already been widespread in bodybuilding, but it will not be about it in the article);
And as he trained after he scored everything that it was possible to gain strength and masses in terms of and was engaged in the "registration" of all this, for victory in the most prestigious bodybuilding competitions.
As for the myths that he absorbed the mass of it allegedly trained daily for several hours, this, I think, a direct consequence of the fact that Arnold Schwarzenegger is not only an outstanding athlete, but also an actor, politician, and in general a public person - his "Study of Success" Not only sports journalists wrote, but in general all who are not too lazy. And in particular, people who do not have any attitude towards sports and have no idea about sports physiology, which, looking at Schwarzenegger-Bodybuilder, were guided in their writing with simple generally accepted settings - the more you work, the better the result. Not realizing that something that applies to business, study, and many other areas of activity is absolutely not applicable to bodybuilding (at least in the phase of muscle buildup) for physiological reasons, the laws of nature for biological organisms.
And although Schwarzenegger himself says or wrote this, I suspect that he himself was not very opposed to spreading this kind of myths about himself, for the very popularity among the ordinary people, for which the installation "more work more - more You get "understandable and undoubted, but the physiology of muscle growth is something completely incomprehensible. And trying to explain that it is impossible to gain a mass, training every day for 2-4 hours - only harming its popularity.
For example, these words ("New Bodybuilding Encyclopedia"):
"In the early years I have achieved the greatest progress when I served in the Austrian army and had many duties that occupied almost all his free time. For six weeks, on maneuvers, not far from the border with Czechoslovakia, I pumped gasoline with a manual pump, fought with huge fuel tanks, changed the wheels and was engaged in maintenance. We slept in trenches under the tanks, and the broadcasting signal sounded at six in the morning. But I had an idea with my friend: we got up at five in the morning, opened a branch for tools where the dumbbells were kept, and practiced for an hour until everyone else was sleeping. After graduating from maneuvers, we trained another hour before bedtime. I do not remember more difficult conditions for training, and therefore I think that the time and energy required for exercises depend only on your desire and ingenuity. Each bodybuilder must find time for training, most suitable for the terms of his life and work. "I do not allow the slightest doubt in the truthfulness of the words of Arnold Schwarzenegger, only here is what "the greatest progress" is speaking, Arnold does not find it necessary to explain. As a result, probably, most people think that we are talking about muscle buildings. In fact, he served in the army at the age of 18, and began to train in 14-15, and by 18 years its main mass of mass naval - which lasts the first few years of training, was completed, and the progress about which Schwarzenegger says, nothing else "Drying" in modern fitness slang. It is quite natural that hitting in the harsh conditions of existence, in addition to them, also training mainly "on the relief", he was pretty fought, thereby going to a competitive form (which allowed him to win on one of the serious tournaments during the service in the army) . Those. Progress in the relief of the muscles and the decline in subcutaneous fat, for him was the greatest at that time, since before this, Arnold was over the shoulders were only a few years of mass naval.
Of course, an ordinary person in the context of Schwarzenegger says, not only "dried" would, but also confused most of the previously acquired muscles, and what was the "secret" of Arnold - in successful genetics (by type of physiqueHe himself rall himself to eco-mesomorphs, closer to the mesomorph), or to a greater extent in "Vitamins" ("Metan" was then at the peak of his popularity), not the essence - the article is not at all.
To any more or less experienced swing, all this is obvious, only here they read the biography of Schwarzenegger mainly newcomers, nothing else to understand in physiology of training, and trying to imitate Arnold, make a lot of nonsense due to the fact that they just misunderstood everything (these Olympic gods To whose cohort belongs to Arnold Schwarzenegger, giving fire to people, do not really care if they can use them - they do not care, the person will warm up and will cook their own food, or will burn their home, and herself in it :)).
Those. In the article, I'm going to look so much in Lies Schwarzenegger, how much to bring the correct interpretation of his own words, since he often does not disturb everything so that it is clear to everyone, and not only experienced ruts. And also, in cases where Arnold contradicts himself, I will specify that it is more appropriate - I have enough experience and knowledge to do it. There will be no unfounded speculation and fantasies here - I will give all the sources about which you can say: "What a pen is written, do not cut down an ax," and on their foundation, I will make some conclusions. Regarding the conclusions, immediately reports that I specifically differentiated the workout of Arnold for three periods: (1) His training "on the mass" of the first year or two - without steroids; (2) its workout "For Mass" the next 2-3 years - on steroids; (3) his workout is the rest of the career (of course on steroids).
Sources, Programs, Comparative Analysis
For many years of training experience, I have accumulated a lot of literature on bodybuilding and Powerlifting, and including in my hands there was contradictory information about Schwarzenegger's training, and more precisely about training, which he himself recommends for a set of muscle mass.
So, the story begins 20 years ago, when I was young, very much, and possessed a huge margin of enthusiasm and fanaticism in the field of training with burdens. Then, my idol was, of course, Arnold Schwarzenegger (and now he remains immensely respected by a person - in my opinion, one of the greatest athletes of the planet in history, regardless of sports, a good actor, and ... how he was a politician, not I have - about it to judge except for residents of California). I admired the degree of development of his muscles, and was ready to train, eat, and observe the regime, but then I had a shortage of information on training techniques, a lack of knowledge in physiology and anatomy, and just elementary knowledge of exercises, and, accordingly, some confusion and misunderstanding, What exactly and how to do.
There were no Internet for me to do not yet exist, and the only available source of information was books. Among my first assistants in training with weights, there was a modest brochure (author - Ivanyuk Alexander Petrovich) issued in the early 90s, and providing a minimum of information on exercises, training principles and nutrition. Here it is (the view of the prepassed, because the paper on which it is printed, and the polygraphy itself, very low quality - can be said, in general, it is miraculously survived): 
And my first serious complex of exercises, which I scrupulously followed for several months, was "Big Weight pumping program" Arnold Schwarzeneggershown in this brochure. There she is: 
Op-pa .... That's so turn. Now, probably, if among the readers of my article will be dedicated, experienced pitchings, many "depended" - did Arnold Schwarzenegger wrote? Do not doctor Luber? ... specially brought the program in the form of a photo of the pages of the brochure, and did not rewrite - in order not to be suspected in the brain.
But since in the photo it can be badly visible, for better perception, also rewrite in brief, with decoding the essence.
Complex of exercise:
1. Squats with a barbell
2. Rush Lözh
3. Right on the inclined board
4. Tightening with a wide grip
5. Rod rod bent
6. Rush because of the head
7. Fold with a barbell (raising the rods for biceps)
8. Pym for triceps lying ("French" Lyzhya)
9. Dead rise (Ranan traction)
10. Machine for ICR (approach to socks in the simulator)
Key points:
Training 3 times a week;
No "Split" is the whole body in every workout;
No more than 2 exercises on the muscular group in training;
From 4 to 8 working approaches to the muscular group in training.
Load mode in exercises:
That's what Arnold offers an example of the lifting the biceps (with pounds, approximately a kilogram, for the best visibility to those who are accustomed to "pancakes" with marking in kg, and not LB):
"If you can make 6 repetitions with a bar of 70 kg, then perform the series as follows: 50 kg - 8 repetitions; 55 kg - 8 repetitions; 60 kg - 3 series of 6 repetitions. Perform the first series as a workout for the next four. "Those., Arnold offers achieving muscle refusal In working approaches not direct, but a cumulative way. Of course, you can use a direct way to achieve muscle failure - just do 3-4 working approaches to failure (after a couple winged), With a refusal working weight in each approach. Those. On the above example of a better result in the exercise of 70 kg / 6 repetitions, it will be three approaches with a weight of 70 kg: 6 repetitions to refusal in the first approach, most likely 5-6 in the second, and 4-5 in the third (or in the second and third approaches can be achieved by "chickening" to 6). A straight or cumulative way to achieve muscle failures in working approaches is a matter of taste, the level of training, and restorative abilities.
The only "jamb" in this program, which I see is a rowing thrust on each training session. In my opinion, this is the most powerful of existing, the exercise in each training session is an absolute evil, and can only lead to overtraining in the short term, and in the long-term - to serious problems with the spine. Therefore, I consider it expedient to leave the craving only at the last training session of the week (i.e. to do 1 time per week).
But, for comparison, a program for a set of maximum mass on steroids, from the doctor of Dr. Luber:
Again, rewrite, just in case, for better perception (two complexes alternate when performing, from workout to training):
Complex A.
1. Rush Löza
2. Wiring
3. Tightening the head with add. Halgone
4. Rod rod in the slope
5. Right with breast standing
6. Biceps with dumbbells sitting
7. French bench life
8. Held legs
9. Ranged traction on straight legs
10. "Donkey" for ICR
Complex B.
1. Squats
2. Lyzh's press at an angle
3. Pressing on the bars with add. Halgone
4. Tightening to the chest with add. Halgone
5. Traction Dumbbells in the slope
6. Rush because of the head sitting
7. Biceps Stand standing
8. Hoom narrow grip for triceps
9. Icres in the machine standing
10. Slopes forward with barbell or hyperextenia
11. Tray of straight feet to the tourist
All the same key moments as in the program "For Mass" Schwarzenegger, and the only difference is that Dr. Luber is present alternation of different exercises on one muscular group From training to training - for better recovery (which, in fact, hardly help recovery). But Schwarzenegger, in essence, is supposed to work in exercises, in working approaches, with non-tesle weights (achieving muscle failure with a cumulative way, see above) - which is even better insure from overtraining. Those. These are all the details, and the essence is one:
- Training 3 times a week;
- No "Split" is the whole body in every workout;
- No more than 2 exercises on the muscular group in training;
- From 4 to 8 working approaches to the muscular group in training.
Output: So, as I understand it, Schwarzenegger was trained, gaining his phenomenal mass and power. The fact that the beginning of training has almost coincided with the beginning of the steroid reception is not even discussed (an article for understanding that muscular volumes and the form of Schwarzenegger are unattainable without AC).
And there is no difference in the rational set of maximum mass on steroids, nor in the Moscow region Lyubertsy, nor in the Austrian Graz, nor anywhere in California: (1) on steroids to train the muscle group less often two times a week - this is at least irrational, (2) Training more often than every other day with a mass set, even on steroids - counterproductive.
What the Schwarzenegger program is that Luber will equally give the result provided a serious farm. Support, but I personally would prefer the Schwarzenegger program, simply because I don't like to do too many different exercises. It prevents me from focusing on the main thing - building weights, and in the program of a Luber, in the sum of two complexes alternating from training to training, such a "compote" from the exercise it turns out that I will drown in it. But the essence of the programs is one, so this is a matter of taste.
I would "prefer", i.e. It did not go to the sufficient level of Farm. Supports (I think this, for example, about 30-40 mg of "methane" per day, and 200-400 mg "Decks" per week) so that it provides me with recovery in training on such a highly beneficial "common" complexes - out of 10 exercises, And accordingly, I did not try to train for these programs seriously (in the sense, already at the serious level of working scales, but I generally began to train just from the Schwarzenegger program, what else will I say below).
When I experimented with steroids, on minimal dosages, trained on the usual low-type "common" laser forces (about them I still say further), simply increasing the frequency of training to 3x times a week, while without steroids, I could withstand a maximum of two "common" training in week (already on advanced training level).
So, I continue. What we see are now - the painful, unforgitable in amateur workouts, the passion for "Split", and that we see Arnold Schwarzenegger in the New Encyclopedia of Bodybuilding: 
The glossy paper cover-lining, as in the picture on the left, was, but not survived - I do not know where I am her affairs, and under it a hard black cover directly the book, which I also photographed.
The main program of the second level - training on a 2-day split 6 days a week, with the working out of the whole body 3 times a week, I will not lead - there is just a third training of 3-day split levels, distributed between the first and second workouts, the load volume on the first and second workouts These workouts. And it is already just to horror - I am really scary to me, because attempts to train the lover, 6 days a week, can lead to a serious undermining of health - this is no longer a joke, and not funny.
Again, it can be seen in the photo even worse, so for better perception, I will rewrite the whole nightmare, and summon the essence:
Complexes of exercises:
Monday and Thursday
1. Lyms Lyzhya with a barbell
2. Rods Rods on an inclined bench
3. Pullovers with a barbell
4. Tightening
5. Rod rod to chest in the slope
6. Range rod
Tuesday and Friday
1. Rods with two hands in the standing position
2. Hand breeding with dumbbells up and side
3. High rod rod wide grip
4. Rods with impetus legs (SCOVUGI)
5. Flexing hands with a barbell in standing position
6. Flexing hands with dumbbells in the sitting position
7. Rod Rods Loky Narrow
8. Extension of hands with dumbbell because of the head up (for triceps)
9. Flexing of wrists with a barbell
10. Inverse flexion of the pursuations with a barbell
Wednesday and Saturday
1. Squats with a barbell
2. Flavas with a barbell
3. Flexing legs in the knees on the simulator
4. Hoots on a simulator for calf muscles
5. Rod rod with straight legs
6. "Good morning" - tilting with a barbell on the shoulders
Key points:
Training 6 days a week;
Three-day split - i.e. The whole body is being worked out for three workouts, twice a week;
From 2 to 4 exercises on the muscular group in training;
From 8 to 14 approaches on the muscular group in training.
Output: So, what happened - Arnold forgot, how did he trained for a set of strength and mass? There is no doubt that creating its phenomenal mass and power, for several years of reasonable training and steroids, Arnold Schwarzenegger further, has already trained closer to what he is written in Encyclopedia - "Split" with training sections 6 days a week. At the same time, his load was mainly "dumpling", using from time to time, "Pyramids" in basic exercises - to preserve strength and power. He himself wrote about this in Encyclopedia: 
Of course, steroids did not disappear anywhere from his diet. Those. The program outlined in his encyclopedia is a 3-day split program with training for 6 days a week, this is already from his late training period, after several years of classes, and not a program for a set of novice.
And beginners should pay attention to the next moment:
"... the main massiveness, density and the hardness of the muscles, which purchased during the case of force athletics"Obviously, under the "classes of force athletics", Arnold mentioned his initial period of training - when he only gained a lot and strength, and this is done equally and in Powerlifting, and in bodybuilding - low-mentioned high-intensity "common" workouts three times a week (examples of which, I will also give below).
The one at the beginning of the article, the "Big Weight pumping program" of Schwarzenegger, with training three times a week, 10 exercises on each training session to study the entire body, quite reasonable and adequate for a set of maximum strength and mass on the course of the AU. And as I believe, written by him somewhere in the 70s or earlier - when he was still a valid athlete, and not later - when he was a writer, an actor, and the like .. that is, This is obviously the program for a set of maximum weight, to then "make up" a gained mass and "dry" before the competition, already, possibly, training along split 6 days a week.
In general, the logic of his workouts from the very beginning becomes obvious, and to the most peaks of the career, globally, as well as within the scope of weight in the offseason, followed by training for competitions. Those. It can be assumed that there was a classic set of maximum weight, with enhanced nutrition and workouts three times a week on a "total" complex, on moderate dosages of steroids. And then "Figure" in dumping mode 6 times a week on split programs, for even large dosages of steroids - so as not to "fall out" the muscular weight gained earlier, and moreover, further increased muscle volumes (due to steroid PAMPA), With parallel improvement of the relief.
At the same time, I fully admit that in the later stages of the career, Arnold trained for 6 days a week even during the periods of off-season, since he liked so much, for example, according to the above 3-day split, and the rest did his genetics, muscle memory and steroids after exhaustive preparations for competitions (and split-programs intensive training, and to prepare for competitions from his encyclopedia, no doubt that he really worked as damn, and that he is a bodybuilder from God, once recovered and progressed in such training - even On horse dosages of steroids, not everyone will endure this), his split-program of the first level of the main workout, it was quite possibly perceived by his body as rest, restoration and a set of mass.
Whatever it was, but what is stated in Arnold Encyclopedia as a "basic first-level training program", for a set of cubs - 3-day "split" with training 6 days a week, this is a cruel "divorce" of unfortunate newcomers, For which, by accident, Encyclopedia A.Sh. I became the first book on Bodybuilding, which fell into hand. Even on steroids, which from the very beginning of training takes the usual lover actually stupid, this program will not work as well as the usual common complex three times a week. And without steroids, for a beginner is generally nonsense and murder of own muscles (and at the same time and the immune, nervous and other systems of the body - I would call it the program Kamikaze).
How to train without steroids and get the result, and how Schwarzenegger trained, the first year or two of their workouts
The two real programs presented for the mass and strength on steroids - from Arnold Schwarzenegger, and from Dr. Luber, as I said, no essentially different, but this essence, in any case steroid (Dr. Lumen, about it directly and declares in his book).
I am in ignorance at the beginning, I trained according to the "Big Weight pumping program" Arnold Schwarzenegger, about six months, and some progress in strength and mass, despite the excessive load for yard, I had. The fact that I was not rednecking then is the merit of small working scales of burdens (like all newcomers), my fanaticism (no one has canceled the psychological attitude), and the nutrition "as not in itself".
And if, in misfortune, I had an encyclopedia of Schwarzenegger from the very beginning, and I tried to train on the spread of 6 days a week outlined in it, most likely I would not only spriveled even at the initial stage with some working weighs, but in general I threw would work out due to excessive overwork and general weakening of the body (and if he persuaded, then, perhaps, "the hooves threw back", since I am not only a pronounced ektomorph of the constitution of the body, but in general the asthenic from the birth of asthenic - with weak muscles, nervous system, and health in general).
Rational fierce programs for the strength and mass for lovers, differ from the above steroid programs, only a smaller volume of load in training. For example, my favorite program from Dr. Luber's book: 
Here, under the "program" A and B, intelligence systems of exercises A and B, and actually the training program is that these two complexes alternate from training to training, during classes 2-3 times a week, with the main load regime 4 approaches 6 repetitions in exercises. "Respiratory" squats (in a high number of repetitions and super vessels with Pullover) can be replaced by usual, and to make them at the beginning of a workout - it is at will (in my youth I did it as written - to expand the volume of the chest, and now I have nothing to do Making ordinary). The same and relatively tightening as much as possible grip - if the task of expanding the bone shoulders is no longer worth it, you can generally exclude them from the complexes.
Here's how these complexes would look in the classic version (without frills with the bone expansion of the chest and shoulders):
Complex A:
1. Squats
2. Rush Lözh
3. T-GIFA
4. Right with chest standing
5. Biceps with dumbbells sitting
Complex B:
1. Squats
2. Lyzh's press on inclined (45 *) bench
3. Rod rod in the slope
4. Rush because of the head sitting
5. Biceps with a barbell standing
Still that you can change:
1) squats in one of the complexes, it can be replaced by the animal legs in a simulator, or becoming a burden (depending on the desired priority: if you need to emphasize the load on the quadriceps - the housing of the legs; if you need to focus the load on the berium and the casualties.
2) squats / becoming craving / bench kicks, you can not be made first, and the last exercise of the complex (for example, I have, the muscles of the bottom of the body are muscles of advanced development, and I have not done exercises for a long time, at the beginning of the training).
3) You can alternate complexes A and B not from training to training, and in the long run - to do one of the complexes on each training session for several months, then another.
4) depending on individual restoration abilities, you can train for these complexes not 3 times a week, and less likely: from 2 times a week, up to 3 times in 2 weeks (as well as it depends on the level of training).
5) Again, depending on restorative abilities, external circumstances, the level of training, even the low-type "common" complex may turn out to be excessive load for one workout, and it may be necessary to divide it into two classes (examples of this, as the fundamental principles for independent construction low "common" complexes, notes "Low-type high-intensive basic training").
This is how Schwarzenegger himself began to gain the weight, and it's curious, that and allowed him to gain the necessary primary material for bodybuilding, over time it became perceived by himself as erroneous actions that he allowed at the beginning of training, for ignorance - here is a quote From his own encyclopedia:
"In addition, we had little simulators, especially in the initial years of my career in Bodybuilding. But most of all I interfered the lack of knowledge: my list of exercises for body development consisted of only several of the main movements. "So here - I said ... and more:
"In previous years, when such champions, such as John Graymek and Clansi Ross, are usually tried to develop all major muscles three times a week. They could develop all the muscles in one session, because they usually performed only three or four series per part of the body. "
Output: Those. This is what is stated by me above, as rational laser-like programs for a set of mass and strength, and what Schwarzenegger himself did from the very beginning of his workouts, and now, considers a mistake. I do not know, I do not know ... These dudes - the Grimek (left) and Ross (right), clearly did everything wrong, training so, once without steroids and sports nutrition, managed to look like this (this is irony, if that ...)
And although this is an article study, and not a practical guide, like the other my articles and notes, for seeking maximum practical benefits from the read, will also say that the above-limited low-type "common" training programs are undoubtedly effective to achieve at a minimum medium level of trainingAnd then, there are completely opposite trends in the adjustments of these programs, in accordance with the selected pumping.
If it is decided to go to the end (advanced level of training) in "Nature", then as working scales is weighted, it makes sense to reduce the frequency and / or the volume of workouts ( train less often and / or go to separate workouts).
If it is decided to start "cheat", it makes sense at least to continue to train on the same programs unchanged, or, with sufficient farm. Support, you can even increase the volume of workouts to the maximum - the above "program for pumping a large weight" from Arnold Schwarzenegger (naturally, only "on the course", and between the speakers, reducing the frequency and / or the volume of workouts, to the level of natural).
Conclusion, and my opinion about three-day splits in principle
As for the time why Schwarzenegger in his encyclopedia, from the very beginning it proposes to train with everything 6 times a week, on the 3-day split, I have an assumption. It seems to me that he is simply some kind of incomprehensible way, managed to miss the very beginning in his narration - the primary set of mass and power, which is the basis of bodybuilding. Perhaps this was influenced by the trends of the American fitness environment, such as the cooking anti-obesity and hypodynamine. Under these conditions, the need for a weight gain somehow "forgotten" (this is a discrimination against a fat sign! I protest! :)), as a result of which "Monster" was born - training with gravity 6 days a week, for beginners. As if it's some kind of aerobics. I hope that my article will open many eyes to the real state of affairs in amateur strength training even before it is harmful to health workouts with weights, on a split program for 6 days a week.
I do not deny in principle at all, even in amateur training without steroids, such a workout method as "split" - but definitely not 6 days in a row. I must say that it is now fashionable to train at similar 3 day splits, but not 6 days in a row, and three times a week. What, unlike training every day, harm to health can and will not bring, but the effectiveness is doubtful: the workout will be three times a week - the maximum amount for an amateur without steroids, and the study of the muscular group is only 1 time per week - the minimum frequency of muscle group necessary for the growth of its strength and mass. An obvious imbalance in the strengthened efforts (training already three times a week), and the impact frequency on the muscular group (only 1 time per week). Maybe some minimum effect of such training and can be obtained, but this is definitely not a rational way of training.
At the same time, I do not deny the opportunity to train the muscular group only once a week - it may make sense for a dedicated asthen with a dog life (where there is no possibility to observe the power, sleep and recreation mode, and continuous stress and / or excessive physical activity in addition to the hall) , or independently of the body's constitution and the day mode, already at an advanced level of training without steroids (when working weights are significant, and the body needs to recover long time after each workout).
But I deny the feasibility of split, with the division of the whole body into three parts. Just why. If we proceed from the fact that the restoration of the muscular group requires a week, then use three-day split, at least illogical and irrational. After all, if the working muscular group needs a week for restoration, then it must be borne in mind that this recovery is ensured by the common resources of the body, within its vital activity, and not somewhere in the separation from it. And if during this week, necessary to restore the muscles who have worked in training, will be carried out training of other muscle groups, then these organism resources will be rocked on training, instead of used to restore previously worked muscles. And stress hormones highlighted in the training of other muscles (which naturally and inevitably on force training, regardless of which muscle groups are trained), will act in the whole organism, including devastating on the muscles that do not train at the moment, and must be in the recovery phase. Not to mention the nervous system, which is subjected to stress in training with gravity, regardless of which muscle groups are loaded at training. As a result, all post-load adaptation reactions in the muscle trained only once a week are crumpled, interrupt other muscle training, and does not take full recovery. As a result, the cost of such training is the maximum - training already three times a week, and the return in terms of strength and mass, the minimum, plus the risk of overall overtraining (which seemed to be generally nonsense, when training a muscular group once a week, however, ill-conceived training, it becomes real). As well as, in addition to possible overall overtraining, it is possible and no less absurd local situation, when small muscles will be in a state of overtraining, and large - noticefulness: for example, if you disseminate in 3-day split breasts, delta, and triceps in different training ( Breast Training Basis - Lyzhoye, Delta - Halling / Sitting, Well, on the triceps of something insulating, such as French pressing), then a small triceps will work to work full on each workout, while big breasts will get a load only 1 time per week - absurd pure form, as a result of which the triceps will be rednected, the chest is unaffected, but it will not matter, since the overheated, tortured triceps will not give progress in any press exercise whether it be on the chest, or delta, or isolating Exercises on the triceps itself, and there will be nothing to grow.
Those. If you train the muscle group just once a week, then training should be no more than two in the week, and the other days should be provided for recovery - otherwise, the meaning and feasibility of the study of the muscular group just once a week. Those. If I, in principle, admit Split in amateur workouts, then only with the division of the whole body into two parts, and no more. At the same time, the volume of load on the training should not be extended - 1-2 exercises for large muscle groups, and no more than 1st exercise on small, this is an absolute maximum limit in training without steroids. "Kill" muscles in training with a large amount of load once a week, while trained along three-day split - absolutely unpromising for asthenic not receiving hormonal stimulants, and just ineffective for hyperstatics.
Yes, some professionals train muscle group once a week, a large load volume, along three-day split: for example, a working press of 200 kg, then a few more exercises on the chest - in the amount of 12 to 20 approaches. It can really be so, just right - with their mass, working scales, farm. Support (which provides normal recovery, due to a permanent, artificial anabolic background) and nutrition. Just what are there simple lovers, on the caress and powder protein? Their muscular group training once a week, in highly damage, and even three-day split - this is at least an irrational way to grow strength and mass, and as a maximum is simply ineffective. You need to not "kill" muscles, but to stimulate their growth in force progress, and this in principle is incompatible with a high load. And if the load volume is small, then the rest of the muscular group often does not often have a lot of meaning and expediency - as you know, the growth of force and mass happens at the peak of supercompensation (I already wrote about how it happens in the article on the cyclization of loads), and it is more profitable to "catch" this supercompensation twice a week, stimulating a group of muscles with short intense loads than 1 time to "kill" its high load volume (and especially, a highly impressive load with ridiculous newcomers, may not give a training effect at all In terms of growth and mass).
This is my opinion, on the basis of logic and personal experience - I do not impose him to anyone, but I'm not going to change, because I consider it completely reasonable, in terms of logic, theory and practices.
As a review on the "new encyclopedia of Bodybuilding" Arnold Schwarzenegger, I can say that it is better to read this book already having some practical training experience, and understanding my real physical opportunities, because some practical moments and recommendations set forth in it, just say, are controversial Unrecordly accept them on faith and try to embody in reality, it can even be dangerous to health. And also, it is necessary to have an understanding that in his encyclopedia Schwarzenegger pretension that steroids do not exist in the world, and this is normal - you just need to always keep in mind that to any training program from a great champion, a priori is attached to a powerful farm. Support, even if it does not say a word.
At the same time, if you approach Schwarzenegger's encyclopedia head - able to filter information, then there will be a sea of \u200b\u200buseful information on training principles, nutrition, exercise techniques, motivation, etc.
All beginners, starting training for a weight and strength, I would recommend to start an acquaintance with the Literature on the BB, from the book "Think. Part 2 "Stuart Macroberta, or" Bodybuilding In our opinion or the secrets of a rocking chair "Dr. Luber (and better to read both of these books - by the way, I have review review for them, in the second blog, if anyone is interested).
Arnold Schwarzenegger has reached a vertex in three areas: in bodybuilding, cinema and politics. His work by the governor and film engineer are more or less known. Wherever his sports career is known in the 60-70s. Culturism instilled him discipline and formed a character, this period of life is most informative. How was Schwarzenegger who became who he became?
1) Parents. Arnold was born in a Catholic family and regularly went to the church with his parents regularly before adolescence. They attracted him to discipline: "The discipline was not something new to me, because without discipline it is impossible to engage in bodybuilding. On the other hand, I grew up in the atmosphere of discipline. My father always acted as a home general, watched me to eat right, as I do lessons. "
2) paranoid psycho. Schwarzenegger is a classic example of a paranoid psychotype. Such people seek to dominate by all means. These are leaders, prophets, revolutionaries. The native city and all Austria already in adolescence seemed to Schwarzenegger unbearably boring and close. Parents for a long time did not approve of his hobbies by bodybuilding. They wanted him to go to the university, received a "normal profession" and lived "normal life." But Schwartz was unbearable the idea of \u200b\u200b"normal life."
3) reinforced concrete belief. Schwarzenegger is convinced that this is the most important advantage of its advantage. From the very beginning he believed that he would become the world champion among the bodybuilders. Victory at competitions made it so confident that he simply forgot about the existence of such a thing as modesty. In his youth, Arnold fought almost every day, and moved to America and, barely owning English, could easily approach the girl and offered to have sex.
4) good genetics. From his parents, Schwarzenegger inherited the right metabolism and a good bone structure: high growth, proportional body.
5) Large fish in a small pond. Schwarzenegger began training at the beginning of the 60s. At that time, bodybuilding was only on takeoff. There were 20-30 bodybuilders to the entire Austria. At the first competition among Junior Arnold received the first place and title "Mr. Europe". In all his career, he lossed only three times and in all these cases she held second places.
6) Fantastic dedication. For the sake of participation in the competition of bodybuilders, Junior, Schwarzenegger escaped from the army to the self-car. The bosses first put it in the Czer for a week, and then equipped the hall and demanded to train every day. The army considered prestigious to have in its ranks of European champion in bodybuilding.
7) Full concentration. Schwarzenegger ruthlessly complied with any distracting factors. "All that could prevent the movement forward, I threw it off. I crossed out the girls from the list, leaving them only as a tool for my sex needs. I also excluded my parents. It would seem that they always wanted to see me, but when we were together, they had nothing to say. I used to hear a certain type of question: "What's wrong with you, Arnold? Do you really feel anything? Do you really have no emotions? "
At the initial stage, Schwarzenegger helped that he lived in a small quiet city, where there was almost no entertainment. And during training, he intentionally did not allow any extra thoughts - everything is only about business.
From the point of view of an ordinary person, his obsession sometimes came into too far: Schwarzenegger did not even come to the funeral of his father, although he was in normal relations with him.
8) work on wear. "There was never a desire to interrupt and stop training. I trained for 12 months a year, trained truly hard without interruptions. Most bodybuilders do not train. I donated a large number of things without which they could not do. I didn't care all this. I just wanted to win more than all this is the rest. What would it be worth it, I continued to act in my own way. "
9) Rule 10,000 hours. Schwarzenegger not only much and constantly trained, but also deeply studied his business. He invented the method of split training (classes twice a day - in the morning from 9 to 12 and in the evening from 7 to 9), the method of transition through a pain barrier and muscle shocking (training of a certain muscle group until the strength remains at all).
10) Stay hungry (figuratively). "For me to live it means continuously hungry. The meaning of life is not in a simple existence, is not to survive, but in motion forward, up, in achievements and in conquests. "
How much does the Terminator mean for you?
Everything! I owe the whole career to him, there can be no doubt. "Terminator" made me successful and famous. Usually think that I became famous before, playing Conan. But at that time, people doubted me: they say, the main thing in Konan is my body, and not the acting talent. In the Terminator, of course, there is a moment where I am shown naked in all its glory, but I spent the main part of the film in clothes. And I honestly played my role as it gave me the opportunity to be in the films "Commando", "Predator", "truthful lies" and "remember everything." And I love the Terminator, I like to portray the car.
But you are not a car. Do you have injuries on the site?
Yes, something happened to me something on the shooting of each film, but usually all sorts of small injuries. If you hit your head about the camera, they are glued with the plaster in the honeybox, after which I again on the site. It is now permissible, since scratches and bruises can be cleaned when processing the picture. But the broken leg or removing the shoulder is already a reason to stop shooting. In the film industry it is necessary to be durable. Because my bodybuilding hobby helped to keep movies.
How much time do you spend on bringing yourself to the shooting form?
It is usually required about three months of training, but options are possible. For "Conan" I needed a year, as the battles for swords and horse riding were. When you are doing this all my life, you get used to that you don't strain you, you are always ready for any work. But the more you exercise, the stronger it is then noticeably on the screen. In my contract, such requirements are not prescribed, but I train on my own initiative, and my colleagues according to the film also come. With age, you are more gaining weight, but I do not want to appear on the screen to cause laughter in the hall. I do not want to disappoint those spectators who grew up on older "terminators", but your body changes. And the better your form, the more opportunities at the director equip and dress your character. You can vale all possible jackets, shoes and hairstyles. I spend three or four days at this along with the director and costumes, although the contract does not require this either.
Hit a hero
Role-playing model:
Film:
"Kombyovsky policeman"
The president:
George Bush Sr.
After the operation on the heart, doctors did not limit your exercises?
I practiced all my life, for me it's how to breathe or eat, classes are part of me. But I can't exercise with a lot of weight. I was forbidden to swing the press lying. As a result, I take a little weight, but I'm student approaches. Well, I had to change the diet. I do not eat fatty and all where a lot of cholesterol. Milk, cheese and eggs went out of my life, and I should not lean on meat. I am now dealing with fish dishes and big salads. Fruits and vegetables by itself. I fell straight like a girl!
