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[@RenaissancePeriodization] Exercise Scientist Critiques RARE Arnold Schwarzenegger Training Footage!

· 6 min read
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@RenaissancePeriodization - "Exercise Scientist Critiques RARE Arnold Schwarzenegger Training Footage!"

Link: https://youtu.be/4kobjsSfHLY

Short Summary​

This YouTube video analyzes rare training footage of Arnold Schwarzenegger, highlighting effective (though sometimes unconventional) exercises and techniques from the 70s. The analysis emphasizes the importance of full range of motion, heavy compound lifts, and a strong mind-muscle connection for building muscle, particularly for chest development.

Key Quotes​

Okay, here are 4 direct quotes from the provided transcript that represent valuable insights or strong opinions:

  1. "This is a really great exercise, especially if you control that weight at the bottom and gently touch. It allows a very safe range of motion that zaps the fuck out of your upper pecs by stretching them a ton and being at a slight incline." (Insightful on a specific exercise benefit)
  2. "And I don't know if there's a cause and effect there. Maybe I'm just hallucinating the whole thing, but I'm not the first person to say this. I really think there is something to good technique, very careful, moderate loads, not sets of five, but like sets of 10, sets of 15 with incline and flat barbell pressing and classic dumbbell flies. I think that if you can get stronger on those over time, the amount of raw stimulus and stimulus to fatigue that they bring in for the pecs is prettying magical. If you're having trouble growing your chest, doing some of this Arnold stuff is, I think, a really, really good idea." (Strong opinion, anecdotal data, and practical application)
  3. "The Charles Atlas courses were great in a way because it made people exercise. But the advertising campaign did a lot of harm to bodybuilding. It made people believe that men train with weights for the simple reason of impressing girls." (Interesting social commentary/historical perspective)
  4. "Basically, the only reason I bodybuild at this point or kind of ever is to like embody my own weird psychotic vision of what I could do uh with my body as a sculpture. And I think that's the stuff that has nothing to do with girls, nothing to do with bullies, nothing to do with revenge or anything like that. It's just you, the artist perfecting your craft." (Insight into the deeper motivations behind bodybuilding)

Detailed Summary​

Okay, here's a detailed summary of the YouTube video transcript, broken down into bullet points:

Overall Theme:

  • The video features Dr. Mike Israetel reviewing rare/archival footage of Arnold Schwarzenegger training. The video analyses Arnold's training techniques and provides insights on how they can be applied today.
  • It's presented with humor and a playful "Arnold" impersonator interrupting Dr. Mike's analysis.
  • Includes promotion of RP Hypertrophy app and the Versa Grips Hyper Belt.

Specific Exercises & Training Techniques Analyzed:

  • Side Delt/Rear Delt Exercise (Lying Down):
    • Involves lying on a bench and lifting a weight from a stretched position.
    • Targets both side and rear deltoids.
    • Encourages a controlled descent (eccentric) and a quicker ascent (concentric).
  • Low-Incline Smith Machine Guillotine Press:
    • Performed on a Smith machine at a low incline.
    • Focuses on the upper pecs and gives them a large stretch
    • Emphasizes controlled movement and gentle contact at the bottom.
    • Suggests starting light and gradually increasing weight/reps.
    • Notes potential shoulder/pec issues if not approached carefully.
  • Belted Leg Extension (Old Machine):
    • Points out the novelty and potentially flawed engineering of some older gym equipment.
  • Arnold Squats:
    • Characterized by an upright chest, knees tracking far over the toes, and a partial range of motion (2/3 or halfway down).
    • Discusses why Arnold might have used this style (shorter torso, longer legs, challenges with full squats).
    • Contrasts it with modern recommendations (elevated heel, full range of motion).
  • Belt Usage:
    • Explains the purpose of a lifting belt: increasing intra-abdominal pressure for core stability.
    • Core becomes the limiting factor if your legs are strong.
    • Promotes the Versa Grips Hyper Belt (taller, thinner, 360° support, velcro adjustment).
    • The hyper belt is designed for hypertrophy training.
  • Wide Grip Barbell Bench Press:
    • Highlights Arnold's technique: wide grip, retracted shoulder blades, slight arch, touching at the nipple line.
    • Compares the chest development of lifters who use barbell pressing, dumbbell flyes and dips to those who rely more on cable or hammer strength machines.
    • Advocates for moderate loads (sets of 10-15) and full stretches.
    • Emphasis on getting the chest close to failure.
  • Dumbbell Press/Fly Combo:
    • More of a press at the bottom and a fly at the top of the movement
    • Combination exercise involving a press at the bottom of the movement and a fly at the top.
    • Recommends using a slightly heavier load and focusing on a deep stretch.
  • Close Grip Bicep Curl (with slight swing):
    • Arnold would curl all the way to the top.
    • Performed with a close grip, elbows tucked in.
    • Notes the presence of some swinging at the bottom.
    • Compares it to Jerry Feather's "Jerry Curl."
    • Suggests that strict reps with increased rest periods may be more effective.
  • Upright Rows:
    • Acknowledges Arnold's somewhat ballistic technique with swinging.
    • Recommends more controlled movements to reduce spinal/axial fatigue.
    • Highlights the full range of motion used.

General Training Philosophy & Observations:

  • Range of Motion: Emphasizes the importance of full range of motion in exercises.
  • Free Weights vs. Machines: Suggests that free weights (barbells, dumbbells) combined with good technique can provide a potent stimulus for muscle growth, especially for the chest.
  • Importance of the Mind-Muscle Connection: Highlights Arnold's supposed connection to mind-muscle connection
  • Critiques: Points out potentially flawed techniques.

Additional Points:

  • Arnold's Philosophy: The video attempts to capture Arnold's mindset, particularly his artistic approach to bodybuilding and his view on training motivation (beyond just attracting women).
  • Social Commentary: touches on the negative stereotypes of bodybuilding (narcissism, inferiority complex, aggression).
  • Humor: Relies on exaggerated impressions, and self-deprecating humor.