60 MUSCLE & FITNESS JUNE 2016
S IS FOR SHOCKING
“I recall days when my training
partners and I would do 20
extremely heavy sets of biceps
work with only four or five reps
each set. Another day – maybe
only two days later – we would do
10 sets of 15 reps, using a lighter
weight. This shocking method was
extremely important to my training.
Your muscles tend to resist growth
if you’re constantly doing the same
workout for them. But if you try all
different types of training methods,
weights, set-rep combinations,
and training tempos you keep the
muscles off balance and growing.”
T IS FOR TOO HEAVY
“The biggest mistake bodybuilders
make is they use too much weight,
so a whole lot of other muscles are
forced to come into play, negating
much of the desired effect. For
example, in doing tri pushdowns,
many guys pack on so much weight
that they’re forced to depend on
pectorals, front deltoids, abs,
intercostals, and triceps, which
means the effectiveness is split
up in too many ways. They turn an
isolation exercise into a compound
exercise! Always choose a weight
you can manage with good form
for at least six reps.”
IS FOR
UNCLOTHED
“At first when my calves
were a weakness, I kept
them all covered up in
sweatpants. But then
when I really wanted to
focus on bringing them up,
I cut my sweatpants off
at the knees so everyone
always saw my calves.
This motivated me even
more to put in the work to
bring them up to the same
level as the rest of me.
If you have a weakness,
don’t hide it away. Expose
it so you and everyone can
see it, and let that drive you
even harder to turn that
weakness into a strength.”U
ARNIE’S ALPHABET