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  • (film reel rattling)

  • (piano music)

  • - [Arnold] Not every legend is a myth.

  • Some are flesh and blood.

  • Some legends walk among us.

  • But, they aren't born, they are built.

  • Legends are made from iron and sweat,

  • mind and muscle, blood and vision, and victory.

  • Legends and champions, they grow,

  • they win, they conquer.

  • There's a legend behind every legacy.

  • There's a blueprint behind every legend.

  • I'm Arnold Schwarzenegger.

  • This is my blueprint.

  • (piano music)

  • (film reel rattling)

  • - [Narrator] Arnold Schwarzenegger, 28 years old,

  • six foot two, two hundred and 40 pounds.

  • Mr. Olympia for the past five years.

  • He is preparing to defend his title

  • this year for the last time.

  • - All Mr. Universes from the past five years or so

  • come and get together in one contest and we find out

  • who's the best of all the Mr. Universes.

  • So they created the Mr. Olympia contest,

  • which is then the top contest,

  • and then whoever wins that is the top bodybuilder.

  • - And you are the top bodybuilder.

  • - Right, yeah.

  • - I think that everyone knows

  • when they get into training

  • that you're not going to go and

  • become a champion from one day to the next.

  • But the question is, how can I speed up the process?

  • (inspirational piano music)

  • And then the important thing is,

  • did you train the proper way,

  • which is to train the basics,

  • if it is the squats, if the two arm curl,

  • if it's the bend over rowing, if it's the clean

  • and the press, the bench press, the incline press,

  • the dumbbell press, all of those basic exercises,

  • and that's what you need to do,

  • especially the last three months before a competition.

  • You've got to shock the muscle,

  • shock the muscle and shock the muscle

  • with different kind of training principles.

  • Expose your weak points.

  • You're gonna go and hit those marks,

  • and then you move the bar higher.

  • Then you move the bar higher,

  • and you feel that with hard work,

  • you can achieve the goals

  • and you can become successful.

  • (inspirational orchestra music)

  • (film reel rattling)

  • - [Arnold] The important thing for people

  • to recognize is that not everyone

  • wants to be a champion.

  • Not everyone has the desire to stand on stage,

  • to stay up there on stage and win Mr. Universe

  • or Mr. America or the World's Best Built Man

  • and Mr. Olympia and all of those kind of titles.

  • No. But they can apply the same principles.

  • One thing I can tell you.

  • There's major mistakes that are

  • being made today in bodybuilding

  • by not covering those basic exercises.

  • Because today men are going to the gymnasium,

  • I don't see anymore the kids learning about

  • the cleaning and pressing or they to the two arm snatch

  • and they do the upward rowing from the floor up,

  • and all of those kind of exercises

  • that are so important to create the traps

  • and to create the lower back.

  • (film rattling)

  • I think that the three exercises for chest today

  • I have always done.

  • The first year when I started training

  • and the last 10 when I was training,

  • is bench press, incline press in different levels,

  • so to start low, medium and high, and then flys.

  • I mean, to me the flys was an exercise that gave me

  • the full pectoral muscle development,

  • because I went all the way out

  • and almost hitting the ground and I was a big believer

  • in expanding the chest as much as possible

  • and giving that stretch,

  • because remember with muscles the important thing

  • always is to get the stretch and to get the flex.

  • And so, to me, that going all the way out

  • with the dumbbells as far as you can to get that stretch,

  • and then to come in and then to have

  • the dumbbells touch and then flex like you're

  • doing the most muscular on top, and then going out again,

  • those are the kind of exercises to me that were like,

  • you could not replace them with any machine.

  • This was it.

  • One of the main things, of course,

  • in order to create size and

  • to create muscle growth,

  • which sometimes the body will hit a wall.

  • What that basically means is that the body is saying,

  • "Look, I know all your tricks,

  • "I know you're gonna start first with bench press,

  • "and then I know you're gonna walk over to the

  • "chin-up bar and do chin-ups,

  • "and then I know you're coming back

  • "to the bench press and then you

  • "go to the chin-up bar and come back to the bench press.

  • "I know that routine.

  • "I know exactly everything you do

  • "and I am prepared for that."

  • So you have to go and use the shocking principle.

  • (intense orchestra music)

  • The body, and if this chest knows

  • that I'm gonna start with 135 and then I go to 225

  • and do 275, I'm gonna go and start now with 315,

  • and I'm gonna do 20 reps with 315.

  • And then I'm gonna go and have the guys

  • pull off plates and then have 225 left,

  • and then I'm gonna do another 10 reps.

  • And then I'm gonna have them take off

  • another 45 pound plate and then I have 135 left,

  • and then I'm gonna go to do another 10 reps.

  • Or maybe if I can, do 15 or 20 reps,

  • and let's see if the pectoral muscle is used to that.

  • Then always you will find that

  • your pectoral muscle is shaking after that.

  • It did not know what to do because it's cramping

  • and it is being tortured and it is in pain,

  • because you've now shocked the muscle.

  • (film rattling)

  • Bend over rowing with a barbell and the t-bar rowing.

  • I mean, any kind of a rowing exercise

  • that uses the thickness, those are the exercises

  • I always relied to, again, from the beginning to the end.

  • There's a lot of bodybuilders that have

  • a kind of a deficiency when it comes to the

  • lower back and to the striation of the lower back,

  • which you only get from stiff legged deadlift

  • and from regular deadlift, and from bend over rowing

  • and all the stuff without supporting your chest.

  • You've got to let your body free

  • and let the lower back hold you up while

  • you're doing the bend over rowing.

  • We did off the bench balancing on the bench

  • up to 315 pounds bend over rowing,

  • because that's what gave you that strength

  • in the back and gave you the thickness of the back,

  • because remember when you train the back

  • you need the width and you need the thickness,

  • but you need the thickness in the lower part of the back,

  • you need the thickness in the top of the back

  • and the outer back and in the center back,

  • so you've got to train and to find exercises

  • for all of these different things.

  • Curls, barbell curls.

  • I was up doing reps with 275 in the barbell curl.

  • Many times we would start out with the weight,

  • with a heavy weight and do just one rep.

  • Then I have them pull off plates and do curl,

  • but just enough that I can now do two reps.

  • Then pull off plates and do the three reps,

  • then pull off more plates and do four reps after that.

  • And so this is how I would go up until,

  • without ever putting the bar down,

  • to really let the bicep know,

  • "you don't know what's coming,

  • "you're not gonna get used

  • "to my training method.

  • "I'm gonna have all kinds

  • "of tricks up my sleeve."

  • I mean, it was absolutely essential

  • to do the barbell curl to create

  • the thickness of the bicep,

  • to do the dumbbell curl on the incline bench,

  • and to do the concentration curl.

  • Because the concentration curl isolated the biceps

  • with the heavy weights, not with light weight,

  • but do heavy weight, but to isolate it

  • and to really concentrate and to create

  • that peak on the outside of the bicep

  • that they need when you do your back shots.

  • The tricep was a lot of narrow bench press

  • in the early days, then triceps extensions down

  • and then overhead tricep extension with one arm

  • and with both arms and then also tricep extension

  • out of bar where you let the head go under the bar

  • and press out and use your own body weight.

  • Shoulders. Dumbbell presses, barbell presses

  • in the front and in the back.

  • I mean, we always did the rear press

  • behind the neck kind of presses.

  • The military presses, the dumbbell press,

  • which is now called the Arnold Press,

  • because there was a certain way that it was done

  • in order to really create the stretch

  • of the front deltoid.

  • We come down with the elbow here,

  • not just to here, but they come all the way down

  • and then to rotate out and go up and to get the full flex.

  • And then lateral raises, and especially

  • bent over lateral raises on the bench,

  • that's a 45-degree bench.

  • This is a specialty that I've

  • learned at Vince Gironda's gym.

  • He had this cutout on the face where you could

  • still breathe, where you don't have to look

  • sideways but you can breathe.

  • But it is 45 degrees and to turn your wrist outward

  • like this and it is a fantastic rear deltoid exercise.

  • We many times went into the gym just one day a week

  • where we went to 110-pound dumbbells

  • and we did dumbbell presses, we did six reps.

  • That's all we could do, six reps.

  • So we picked up the hundred and did another six reps.

  • Put them down and took the 90s and did another six reps.

  • Then picked up the 80s and we went

  • all the way down to the 40s and barely

  • could to six reps then with the 40s.

  • But I can tell you that I did not know

  • where to put my arm, because my deltoids were screaming.

  • They were in pain. Why?

  • Because I shocked the muscle.

  • (film rattling)

  • Squats is I think the most important

  • exercise to create thighs, big thighs.

  • Squats, rear squats, front squats,

  • leg extensions, lunges, stiff legged deadlifts,

  • or good morning exercise with stiff legs,

  • and a lot of leg curls.

  • Then sometimes in order to shock the body and the muscle,

  • we would switch from squats to leg press,

  • so just load up the leg press machine and do

  • a lot of leg press and stuff like that.

  • (film rattling)

  • There will be regular ab training that we did for abs,

  • which is just leg raises.

  • We did straight legs, leg raises with bent knees,

  • sit-ups, roman chair sit-ups,

  • which gives you the 500 reps,

  • which was an absolute necessity,

  • and we all believe in, and then crunches.

  • Everything fits together now,

  • and all I have to do now

  • is get my posing routine down more perfect,

  • which is almost impossible to do, you know.

  • It's perfect already. Oh yeah.

  • It's down to a point.

  • Wait when you see it. (laughing)

  • I think the important thing is that

  • you always go all out in every set

  • and that you really don't save yourself

  • for the next set, because there's another

  • big mistake that a lot of people make.