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Home Workouts Arms

Arnold Schwarzenegger’s Secrets For Building Arms

F.V. Team by F.V. Team
November 13, 2017
in Arms, Featured, Workouts
3 min read
Arnold Schwarzenegger’s Secrets For Building Arms
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Arnold: Even to this day, I’m often asked about my arms. Although they still look pretty decent for a guy my age (which is to say, very young), people are endlessly fascinated with how I built my arms to 22″ when I was competing. More specifically, they want to know how I built such peaked biceps.

arnold schwarzenegger armArnold Throughout The Years

The fact is, every bodybuilder wants peaked biceps, but the shape of one’s biceps is largely a matter of genetics. Everyone is born with a different set of genes, including those that determine muscle size and shape. I was fortunate to be born with good muscle shape and fullness, particularly in my biceps. Even when I was a teenager, my biceps were a strong point and I found that they were very responsive to almost anything I did for them. But what is most important is that you work to maximize your own potential.

In the beginning

I performed a ton of barbell cheat curls to bulk up my biceps. As I progressed, I realized that bodybuilding was about more than just slapping muscle onto one’s body.

I needed to sculpt my muscles the same way that an artist molds clay into a beautiful form. So I looked at how different exercises affected my muscles and started organizing my workouts according to my specific wants and needs. This type of “instinctive training” was the first key to developing the physique that won seven Olympia titles.

The Peak

When it came to biceps, I saw that I had a natural propensity toward highly peaked biceps. So I made the decision to accentuate this strength by including dumbbell concentration curls in my routine. Concentration curls are the single best exercise for maximizing the biceps’ peak and they should definitely be included in your own biceps workout.

Scene from Pumping Iron

Concentration Curls

The exercise can be performed in a variety of ways, so which one you choose depends on your personal preference. The basic movement requires bending at the waist with a dumbbell held in one hand hanging below your shoulder. Without moving your upper arm, curl the dumbbell to your shoulder, squeeze the biceps hard at the top of the movement and lower it again in a smooth, controlled manner.

Schwarzenegger’s Peaking Routine

EXERCISESETSREPS
Barbell curls510
Seated incline dumbbell curls58 - 10
Dumbbell concentration curls510 - 12

NOTE: Every third week, switch the order of the last two exercises, performing concentration curls before incline dumbbell curls, to prioritize the peaking effect

You can perform concentration curls either sitting on a bench or standing, with the working elbow braced against a knee or hanging loose. Personally, I prefer standing with my arm hanging free, but this is a technically advanced form of the exercise, so I’d recommend starting with your elbow against your knee. You may not be able to develop a peak like mine or you may be able to build an even better one. The only way you’ll know for sure is to maximize your potential–and there’s no better way to do so than by performing dumbbell concentration curls.

Failure Is Not An Option


Author: Arnold Schwarzenegger
Copyright 2009 Weider Publications

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Comments 80

  1. Avatar Robin Riedel says:
    2 years ago

    Dianabol

    Reply
    • Avatar Brian Bothmer says:
      2 years ago

      stuk of 7 bij het ontbijt ????

      Reply
    • Avatar Robin Riedel says:
      2 years ago

      Brian Bothmer eet ze als smarties

      Reply
    • Avatar Brian Bothmer says:
      2 years ago

      ??

      Reply
  2. Avatar Geoffrey Beech says:
    2 years ago

    You’ve got to love Arnie.

    Reply
  3. Avatar Michael Sindoni says:
    2 years ago

    ARNOLD FOR PRESIDENT !!!!2020

    Reply
    • Avatar Garrett Huserik says:
      2 years ago

      Make this a thing

      Reply
  4. Avatar Gavin Rains says:
    2 years ago

    My mum is your mum

    Reply
  5. Avatar Dorrie Hubbard Jr. says:
    2 years ago

    Did he include steroids haha.

    Reply
    • Avatar Ciaran Byrne says:
      2 years ago

      Yawn here come the anti steroid police ?

      Reply
    • Avatar Omar Lamboy says:
      2 years ago

      This fuckers are the liberals of bodybuilding ??

      Reply
    • Avatar Dorrie Hubbard Jr. says:
      2 years ago

      Not a liberal, watched Sergio Olivia die from kidney failure. Steriods.

      Reply
    • Avatar Ciaran Byrne says:
      2 years ago

      Dorrie Hubbard Jr. have u evidence of this

      Reply
    • Avatar Dorrie Hubbard Jr. says:
      2 years ago

      It was in the news papers here in chicago.

      Reply
    • Avatar Dorrie Hubbard Jr. says:
      2 years ago

      It was in the news papers here in chicago.

      Reply
    • Avatar Dan Arden says:
      2 years ago

      Fgt cunt

      Reply
  6. Avatar Ben Griego says:
    2 years ago

    Thomas Creamer

    Reply
  7. Avatar Mladenovic Boris says:
    2 years ago

    Sasa Alcatel your aiming for 22″ arm now ? 😀

    Reply
    • Avatar Sasa Alcatel says:
      2 years ago

      Ne.Nikad i nisam.50 je dovoljno.

      Reply
  8. Avatar Tim Ceri says:
    2 years ago

    The guy never had 22 inch arms. More like 19 inches.

    Reply
    • Avatar Cesare Ricchezza says:
      2 years ago

      Mine are a little over 18. No way in hell his were only 19

      Reply
    • Avatar Tim Ceri says:
      2 years ago

      Yes they where. They just had a high peak with good definition. Don’t forget he barely weighed 235 pounds at a height of 6,2.

      Reply
    • Avatar Martin Ottosen says:
      2 years ago

      he was up to 260 at one point…

      Reply
    • Avatar Martin Ottosen says:
      2 years ago

      he was up to 260 at one point…

      Reply
    • Avatar Ryan Leal says:
      2 years ago

      People love to act like he wasn’t that big. Look at him next to all the guys from that Era. He trumps most of them and they weren’t small. Arnold was a beast don’t downplay it. And his arms were absolutely bigger than 19″. A high peak would make them measure larger, not smaller. That’s like saying that mountain isn’t really 1000ft it just has a high peak. A high peak doesn’t change the measurement.

      Reply
    • Avatar Tim Ceri says:
      2 years ago

      Thanks for your input Ryan. I disagree with you. The top bodybuilders today have arm sizes around the 22 inch mark. so your saying that his arms are mr olympia quality and could compete with the current MR O crowd?. No way. He would not even qualify for Mr Olympia today. Take a look at Phil Heaths arms next to arnold. Than you will know what 22 plus inch arms look like (Spaghetti arms Arnold). Done forget most current mr olympia competitors today are around 5 9 etc not 6 2 like Arnold. Even though the current olympia guys are a lot shorter than Arnold they are still a lot heavier than him at his prime. Yes he had great arms at a good size for his hey day in the 70’s. But they where no where near 22 inches like Phil Heath etc. Im sure you have watched Pumping Iron. Remember what Lou Ferrigno and his father called Arnolds arms – Spaghetti arms when compared to Lou. A Bicep with a high peak that are well defined makes them look a lot bigger. One guy might have a well defined high peaked Bicep of 17 Inches in size. Another guy may have a 19 inch arm with no peak and less definition. Hence you will think that the 17 inch arm looks better or just as big as the 19 inch arm. Illusions buddy Illusions.

      Reply
  9. Avatar Ronald Candelaria says:
    2 years ago

    Arnold’s secrets are the same as Sergio’s Secrets: Great Genes and a little help from D-Bol.

    Reply
  10. Avatar Huss Cruz says:
    2 years ago

    Ben Gallagher

    Reply
  11. Avatar Jacob Seal says:
    2 years ago

    Matthew Duncan

    Reply
  12. Avatar Rob Bahret Jr. says:
    2 years ago

    Gear and genetics, cool story.

    Reply
  13. Avatar Lonnie Shelby Smith says:
    2 years ago

    Fuck Arnold. Old hateful bastard! He has nothing good to say about today’s top bodybuilders. No one cares what happened in 1980 man! You’re just salty and pissed that they didn’t have the same drugs back then that these guys have today. If so you would have used them just like you used any and everything you could back in the day. But for you ass clowns on here claiming that “steroids” built his arms well you’re an even bigger dumb ass than Arnie himself!

    Reply
  14. Avatar Jamie Giguere says:
    2 years ago

    Yea, a little D-bol never hurt either

    Reply
  15. Avatar Shannon Allan Cassidy says:
    2 years ago

    A lot of hard training in the gym and eating a lot of food with protein.

    Reply
  16. Avatar Jn Laas says:
    2 years ago

    Hard work and roids… Leroy most impressive all natural guy woukd have been a beast on the sauce

    Reply
  17. Avatar Craig Eyerick says:
    2 years ago

    Talk about out of balance he needs to take a lesson from Frank Zane

    Reply
  18. Avatar Diana En Frank De G says:
    2 years ago

    ff lezen maat. Hierdoor zijn mn biceps groter dan die van jou!! Jeffrey van Duyn

    Reply
    • Avatar Jeffrey van Duyn says:
      2 years ago

      Denk toch dat het tijd word voor een brilletje voor je Maat!!

      Reply
    • Avatar Diana En Frank De G says:
      2 years ago
      Reply
  19. Avatar Siviwe Svigee says:
    2 years ago

    Every day must be Arm day

    Reply
  20. Avatar Dean An Bridgett Hawkins says:
    2 years ago

    .

    Reply
  21. Avatar Russell Frie says:
    2 years ago

    Truly awesome!

    Reply
  22. Avatar Marcin Nawracaj says:
    2 years ago

    Plus gear of course which is unavoidable

    Reply
  23. Avatar Guillermo Ortiz says:
    2 years ago

    The secret is that there are no secret, only hard work!

    Reply
  24. Avatar Manoj Manas says:
    2 years ago

    Genetic

    Reply
  25. Avatar Alex Wim says:
    2 years ago

    hard work and dedication beat genetics with great nutrition sleep and mindset everything is possible

    Reply
    • Avatar Justin Emerson says:
      2 years ago

      Not even close. Lmao

      Reply
  26. Avatar Lee Duran says:
    2 years ago

    Steroids helps

    Reply
    • Avatar Erik Ol says:
      2 years ago

      Not if you don’t already possess good thick muscle beds. Growing large muscles this specifically linked to hitting the genetic Lottery. If you don’t already possess the ability to grow large lean muscles taking steroids will not change that.

      Reply
    • Avatar Erik Ol says:
      2 years ago

      The common misconception with steroids is that they make you bigger. they do not do this at all they simply allow you to recover more effectively from workouts.

      Reply
    • Avatar Lee Duran says:
      2 years ago

      I don’t disagree, but in addition to that you need steroids.

      Reply
    • Avatar Lee Duran says:
      2 years ago

      I’ve never taken it, but I’ve always been under the impression it helped significantly with muscle building. This study seems to confirm my suspicion. Look at the “muscle size” section. http://www.nejm.org/doi/full/10.1056/NEJM199607043350101#t=articleTop

      Reply
    • Avatar Erik Ol says:
      2 years ago

      From personal experience I can tell you that it does not. What it does allow for is exponentially better recovery times in between workouts there by allowing the person using these hormones to work out harder more often.

      Reply
    • Avatar Lee Duran says:
      2 years ago

      Erik Ol can’t argue with that!

      Reply
    • Avatar Erik Ol says:
      2 years ago

      Simply put it helps eliminate your body’s need to digest its own protein/muscles to work. think of it in terms as comparing a fuel injected car to a carbureted style motor.

      Reply
    • Avatar Pete Lucas says:
      2 years ago

      Oh good grief. Steroids absolutely allow you to get bigger by building holding more muscle than you would be able to without them.

      Reply
  27. Avatar James Koch says:
    2 years ago

    Hard work, proper nutrition and good quality gear.

    Reply
    • Avatar Cody Ferguson says:
      2 years ago

      It was mostly deca and dbol that was popular back then.

      Reply
    • Avatar James Koch says:
      2 years ago

      Cody Ferguson it worked good for him lol.

      Reply
  28. Avatar Mike Fulper says:
    2 years ago

    perfect. I’m rebuilding myself today but I used to look like this picture Arnold #1

    Reply
  29. Avatar Yash Jd says:
    2 years ago

    Common !! Hard work + Synthole+Protein and carbs with mix of juices. Sure why not. But I’ll stick to natural!!!

    Reply
    • Avatar James Kobel says:
      2 years ago

      Synthol wasn’t around during his time

      Reply
    • Avatar Jamie Giguere says:
      2 years ago

      What a retard!!! All retards who can’t get big always cry juice, it’s a fact!

      Reply
    • Avatar Pete Lucas says:
      2 years ago

      Did you really just say “synthol”?

      Reply
    • Avatar Sam Dolman says:
      2 years ago

      Pure cunt of a comment

      Reply
    • Avatar Sam Dolman says:
      2 years ago

      Obviously was all the Decca tho

      Reply
  30. Avatar Erik Ol says:
    2 years ago

    It doesn’t work that way. Doesn’t matter what you take if you do not have long thick muscle beds for building muscle you will never get large muscles.

    Reply
  31. Avatar Ethan Manning says:
    2 years ago

    Funny I think every fitness page has been forwarding/sharing the same shit for years now

    Reply
  32. Avatar Jose Andres says:
    2 years ago

    Hard work baby. That’s all, doesn’t matter what you take. It all comes down to hard work, dedicacion and discipline

    Reply
  33. Avatar Cody Hinkle says:
    2 years ago

    Joseph Bartel
    Ricky Elliott
    David Villate

    Reply
  34. Avatar Terry Hildebrand says:
    2 years ago

    Levente Kugler

    Reply
  35. Avatar Sha Accurso says:
    2 years ago

    Steve Stokes

    Reply
    • Avatar Steve Stokes says:
      2 years ago

      Good tips

      Reply
    • Avatar Sha Accurso says:
      2 years ago

      I do all above… still no guns… dam genetics

      Reply
    • Avatar Steve Stokes says:
      2 years ago

      Yeah genetics and roids prob play a tiny roll haha

      Reply
    • Avatar Sha Accurso says:
      2 years ago

      Hahaha ??

      Reply
  36. Avatar Alexis Armendariz says:
    2 years ago

    Savage. Jose Ramos

    Reply
  37. Avatar Sam Dolman says:
    2 years ago

    Sarah Louise Lockley deca?

    Reply
    • Avatar Sarah Louise Lockley says:
      2 years ago

      Geared up to the eye balls. No one can naturally get that kind of mass naturally

      Reply
  38. Avatar Levente Kugler says:
    2 years ago

    Terry Hildebrand I get my gains smoking meth and running from police

    Reply
  39. Avatar Ronaldo says:
    2 years ago

    Great Article!
    I’ve always been a fan of Arnold & been following his bicep routines from a long time, I highly appreciate the way it’s written & easier to read!
    I follow his strategy that you need to put on more reps for the blood to flow pump & for hypertrophy!

    Reply

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