Core tip:You should reward yourself with a rich meal, but the price is that you will face brutal leg massacre training!
"Before we faced a leg session, we would all eat a big meal, regardless of the strict diet. Me and my friends at Gold's Gym were like that," Arnold recalled. "We went to the buffet and we were at Five Six After eating seven eggs, eat some tomatoes and vegetables, and then eat healing steak. Bodybuilding magazines always remind you that you must take in a full range of amino acids, and you must be careful about the incomplete types of amino acids in some foods. At that time, we only eat what we want to eat. Of course we also eat eggs, fish, beef, turkey and cheese, which can already provide us with sufficient amino acid supplements. Will the buffet manager charge us more? No, he will not do it to us. Different from other guests. This is like a food paradise created by God for us bodybuilders. ”
After a full meal, forget everything. Tonight, cruel training is coming!
Day 20: waist, legs, abdomen
Arnold's leg training for maximum effect:
First of all, you need to know the maximum weight you can do for each movement in a single rep. On the training day, you should choose one of the movements to do the pyramid rule training method, and do the maximum number of sets of 20, 15, 10, 8, 5, 3, 1, and 1 times respectively.
Waist and legs:
Front squat: 5 groups, 8-12 times each, rest for 45 seconds. (Optional barbell front squat to do pyramid rule)
Stiff-legged deadlift： (divided into 3 stages)
Phase 1: 3 sets of 10, 6, and 4 times, resting for 45 seconds.
Phase 2: 3 groups, 5, 5, 5 times each, rest for 45 seconds.
stageThree: 3 groups, 12, 10, and 8 times each, resting for 45 seconds.
Bow down: 5 groups, 8-12 times each, rest for 45 seconds. (Only done once a week)
Barbell lunge:5 groups, 8-12 times each, rest for 45 seconds.
Super group (A+B):
A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
B seated leg curl: 5 sets of 8-12 reps, rest for 45 seconds.
Calf
Super group (A+B):
Standing calf raise: 5 groups, 8-12 reps per set, rest 45 seconds.
Sitting calf raise:< /span>5 groups, 8-12 times each, rest for 45 seconds.
Abdomen:
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