54 MUSCLE & FITNESS JUNE 2016
IS FOR ABS A
“One common mistake body-
builders make is neglecting
abdominal training. They seem
to feel abs are less important
than chest, arms and other big
muscles, and they think they have
plenty of time to develop abs later
on when they’re preparing to get
onstage or go to the beach. Don’t
be deluded. Always work your abs.
I worked abs at least every other
day and often every day. One trick
I used throughout the day was to
constantly suck in my abs and hold
that for as long as I could. I’d do
that repeatedly, because not only
did it remind me to keep my waist
as small as possible, but it’s also an
excellent isometric exercise.”B IS FOR BICEPS
“I like partials as a way of keeping a
set going. This is a great technique
for barbell curls. Try doing half
reps after you’ve done 10 full
reps. Instead of putting the weight
down, do, say, five or six half reps,
letting the weight descend to about
halfway before curling it up to the
shoulders again.”C IS FOR CALVES
“To turn my calves from
weakness to strength, I copied
the calf routine of [1965 Pro Mr
Universe] Reg Park, making a few
adjustments to suit my own body.
The idea was to train my calves
at least five times a week, if not
seven, using the heaviest possible
weights. Soon I was using twice
my previous resistance but not
worrying at all about the number
of repetitions. The program called
for a minimum of 10 sets per day,
which gave me a deep burn. I
stuck mostly to donkey calf raises
and the standing calf machine,
and I always worked calves first,
when I was freshest. Probably the
biggest secret of improving my
lower legs was that I paid special
attention to them for years.”ARNIE’S ALPHABET