Bodybuilding legend Arnold Schwarzenegger is sharing some of the workout wisdom he’s accrued over the years. In a recent Daily Pump Newsletter, Schwarzenegger explained why Brettzel stretches offer pain relief and detailed a useful strategy for maximizing workout results.
Schwarzenegger led a historic bodybuilding career that saw him earn seven Mr. Olympia titles. Having found success on stage in the 1970s and 80s, Schwarzenegger’s name in the sport only grew following his competitive exit. He co-created the annual Arnold Sports Festival with the late Jim Lorimer in 1989. At the most recent edition of the event, Samson Dauda claimed gold in the Men’s Open division and earned a $300,000 check.
In addition to several other ventures like acting and governing, Schwarzenegger’s love for fitness is one of his primary motivations in life. Since finding success in America, Schwarzenegger made it clear his goal was always to change the ‘terrible’ reputation of bodybuilding.
While pushing the sport into the mainstream, Schwarzenegger has routinely offered fitness advice. From establishing consistent workout routines to identifying the best practices for recovery, ‘The Austrian Oak’ doesn’t miss a beat. In his latest newsletter, he offered some useful stretching and workout pointers.
Arnold Schwarzenegger Shares Benefits of Pain-Relieving Brettzel Stretch: ‘It’s One of the Best Full-Body Stretches You Can Do’
According to the 75-year-old, the Brettzel stretch offers benefits like feeling better, moving around more easily, lessening the likelihood of injuries, and training more effectively.
Check out Schwarzenegger’s advice for the pain-relieving stretch below:
“First up is a stretch that sounds like your favorite beer hall food. It’s called the Brettzel, and it’s one of the best full-body stretches you can do for your body.
When you perform this exercise — in the morning, at night, or before your workout — you can open up your body from top-to-bottom. You’ll unglue your quads, hips, glutes, and thoracic spine. Translation: you’ll feel better, move more easily, lessen the likelihood of injury, and improve your training.
Here’s how to do it:
1. Start by lying on your right side. Support your head with a foam roller or even a yoga block.
2. Bring your left leg up and across your body and place your knee on the ground. Use your right hand to “hold” your knee down. Now, grab your right foot with your left hand (you’ll have to bring your foot towards your butt to make that happen).
Once you’ve found this start position, inhale through your nose, and as you exhale, allow your left shoulder to rotate toward the ground. You should feel the stretch through your trunk. Take 4-5 breaths before repeating this process on the other side.” Arnold Schwarzenegger shared.
Schwarzenegger’s 3-Step, 2-Minute ‘Muscle Challenge’: ‘Push Yourself’
Next, Schwarzenegger guided his followers through a workout challenge that requires little-to-no equipment. After picking a compound exercise, Schwarzenegger said to set a timer for two minutes and do as many reps as possible within the allotted time.
You can find more details regarding his 2-minute workout challenge below:
The 2-minute muscle challenge
“You can do this workout any time you need something that requires little (or no) equipment and takes less than 10 minutes. You can also add it to the end of your workout as a “finisher” to get a great pump, burn more calories, and push past your limits.
We call it the hardest 2 minutes, and here’s how it works.
Step 1: Pick one exercise. Ideally, it’s a compound exercise that works multiple muscles, such as squats, rows, pushups, or lunges. Remember, you can use your body weight or add weight with dumbbells, kettlebells, a barbell, or a weighted vest.
Step 2: Set a timer for 2 minutes.
Step 3: Perform as many reps as possible during the 2 minutes. That doesn’t mean you’ll be doing reps the entire time. Remember to take breaks when needed, but push yourself.
If you’re doing a weight version of an exercise, you’ll want to choose a weight that feels light and almost too easy at the beginning. For example, if doing a goblet squat, using 25% of your body weight is an excellent place to start.
And that’s it! Over time, your goal is to make the workout harder. This could mean doing more reps, resting less, or using a heavier weight,” Schwarzenegger explained.
Schwarzenegger shared another useful workout tip with fans recently. He offered guidance for burning fat and building quality muscle. Schwarzenegger also highlighted that muscle mass is associated with longevity and longer lifespans.
He believes one of the most important aspects of working out is making the training sessions more difficult with added reps, less rest, or heavier weight. Despite retiring decades ago, Schwarzenegger’s knowledge of training makes him an indispensable resource in the bodybuilding community today.