Once you're down to the bar, lift for 20 reps. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Then, with no rest, keep repeating this process.
Immediately after your final working set, take some weight off the bar or stack and lift for another 5-10 reps. STRIPPING METHOD, "STRIP SET," OR DROPSET The only rest you get is when you're unloading the weights. This is brutal because you take no rest between sets. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. After you perform that 1 rep, take just enough weight off to perform 2 reps. Phase 1 of the cut trainer is almost entirely comprised of supersets, while Phase 2 adds in abdominal giant sets and-one of Arnold's favorites-a triset finisher during chest workouts.Īfter a warm-up set or two, find a weight you're only able to lift for 1 rep. One well-known example was his barbell bench press superset with wide-grip chin-ups. He was rarely resting, choosing instead to perform supersets that forced one muscle to rest-and gave it a stretch-while another was working.
ARNOLD BLUEPRINT TO CUT SERIES
A triset or giant set is any series of exercises greater than two performed without rest between exercises.Īrnold's contest-prep training was incredibly efficient. If you need a quick refresher, a superset is simply two exercises performed back-to-back without rest. Remember, Arnold advocated using an even greater number of shock methods when cutting than he did while building! Some will be familiar if you followed the Blueprint to Mass trainer. Over the course of the next eight weeks, you're going to encounter a number of Arnold's favorite intensity-boosting techniques. You'll get plenty in Phase 2, and your body's recovery ability will already be tested throughout by the added volume and intensity techniques. You can add a little if you feel you must, but it's not necessary, so keep it minimal and really consider leaving it out as recommended. That's right: There's no programmed ab training for the first four weeks of the program. When you jump into Week 1, you'll quickly notice something missing. If you find you're having trouble fitting all the volume into your customary workout time, consider trying two-a-day workouts, where you train the big-gun muscles during the morning or early in the day, and do detail work like calves, abs, and arms at night. Each week you'll hit chest, back, and legs twice, and during the second four weeks, you'll work shoulders and arms twice a week as well. Your eight weeks of training will be split into two four-week phases. Whether you want to shred for a competition or lose weight for life, Arnold's Blueprint to Cut will help you succeed. Arnold Schwarzenegger pictured himself as a champion bodybuilder, and he built a blueprint to become just that. It's about what you do in your mind-how you visualize your success and envision your legacy.
ARNOLD BLUEPRINT TO CUT HOW TO
Learn how to get shredded from the greatest bodybuilder of all time, Arnold Schwarzenegger.īuilding your dream body is about more than what you do in the gym.
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