Hey there! As a fellow fitness enthusiast, I‘m betting you‘ve wondered about those iconic poses that Arnold Schwarzenegger made so famous back in his bodybuilding heyday. Positions like the side chest pose or his famous double biceps pose are forever tied to Arnold‘s legacy.
In this comprehensive guide just for you, I‘ll dig deep into everything related to Arnold‘s famous poses – from their origins to how to do them yourself. Consider me your posing coach! I‘ve been studying the greats like Arnold for many years to master these techniques.
Get ready to learn all about:
- The history of Arnold‘s side chest, the pose that made him a star
- Step-by-step instructions to nail the side chest just like Arnold
- The vacuum pose – what it is and how Arnold used it
- Details on Arnold‘s competition weight and measurements
- The intense workouts Arnold used to build his physique
- How Arnold popularized bodybuilding and inspired generations
Let‘s get started!
The Iconic Schwarzenegger Side Chest
Of all Arnold‘s poses, the most legendary is undoubtedly the side chest. When he hit this pose on stage, the audience went berserk. His pectorals looked like armor plates and his lats flared out like wings – it was magical!
Arnold brought a flair and showmanship to his side chest that was unmatched. As he transitioned smoothly between left and right sides, holding the peaks with perfect precision, you couldn‘t take your eyes off him. This pose exemplified the mass and proportions that made Arnold the greatest of all time.
Origins of the Side Chest Pose
The side chest has been a competitive pose since the earliest bodybuilding shows in the 1900s. But Arnold cranked it up to another level.
As a student of bodybuilding history, Arnold idolized 50s/60s great Reg Park. He would carefully study footage of Park‘s posing to learn. This is where Arnold gained the knowledge to develop his own posing style.
By the 1970s, Arnold had perfected the side chest pose and made it his own. No one could match the dramatic intensity he brought to it. It became forever associated with him and his string of Mr. Olympia titles during that "Golden Era" of bodybuilding.
How to Do the Legendary Arnold Side Chest Pose
Now let‘s get into the nitty gritty of how you can emulate Arnold‘s iconic side chest in your own routines:
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Plant your feet roughly shoulder-width apart in a sturdy base
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Rotate your torso 90 degrees or slightly less to one side – lead with the chest
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Raise the arm closest to the judges and bend it 90 degrees to show your guns
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Place the other hand on your hip and really flare those lats
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Push your chest out powerfully. Flex it as hard as possible for maximum cleavage
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Keep your core tight and avoid overarching your back
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Hold your chin high. Chest up, eyes forward in a confident gaze
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Transition between sides smoothly. Hit the pose symmetrically for the judges
Take a few seconds on each side to let the pose sink in. Think of it like a dance move hitting on the downbeat. Catch it, hold it, flex it, then smoothly move to the other side.
Practice the transitions in a mirror to nail down your best angles. Use the time in the peaks to flex and tighten each muscle maximally. As you synch the transitions and contractions, you‘ll have it looking like Arnold in his prime!
Nailing the Rest of Arnold‘s Iconic Poses
In addition to the side chest, Arnold had a whole repertoire of mandatory poses that highlighted his development:
The Classic Double Biceps Pose
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Feet shoulder-width apart
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Bring both arms up and bend at 90 degree angles
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Squeeze the biceps hard and hold the peak
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Rotate the hands to show off the height, curve, and fullness of the biceps
Front Lat Spread
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Feet apart, arms straight out to the sides
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Spread the lats as wide as possible by externally rotating the shoulders
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Expand the ribcage and hold the contraction
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Keep waist tight and maintain upright posture
Side Triceps Pose
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Stand with profile to the judges
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Place hands behind lower back or glutes
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Bring one elbow up and flex the triceps hard
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Twist body slightly away to show the triceps horseshoe
Rear Lat Spread
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Face away from the judges, bend over at the waist
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Reach back and grab ankles (or knees if less flexible)
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Flare the lats and rhombus outward as much as possible
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Keep legs straight and maintain as upright a posture as flexibility allows
Arnold had his transitions between mandatory poses choreographed to precision. He‘d blow judges and fans away by flowing seamlessly from side chests, to double bi‘s, to lat spreads with artistic flair.
It takes regular practice to pose well. Use videos of Arnold‘s routines to see how he maximized each pose then smoothly moved into the next. Study his positioning and transitions. Start practicing these mandatory poses regularly and you‘ll be looking like a pro!
The Vacuum Pose: Arnold‘s Ab Etching Secret
In addition to flexing poses, Arnold also frequently used the abdominal vacuum pose in his routines. You‘ve probably seen shots of him on stage with his midsection sucked in tight.
The vacuum works by forcibly sucking in your stomach toward your spine, narrowing the waist. Here is how to do it:
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Stand tall and take a full deep breath, completely filling your lungs
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Exhale all the way, driving your diaphragm upward
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Actively suck your stomach in toward your back as hard as possible
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Hold for 20-30 seconds while posing before releasing and repeating
When done correctly, the vacuum makes waists appear significantly smaller. It also enhances the serratus and intercostal muscles for more etched-in abs.
Arnold likely learned the technique from Reg Park or another old-school great. He used it for dramatic effect during poses like the side chest to boost his V-taper and small waist aesthetics.
Give the vacuum pose a try. With regular practice, you‘ll be able to hold it for longer. Use it in your routines to tighten up your midsection just like Arnold did!
Arnold‘s Competition Measurements and Weight
You‘ve probably wondered – how big was Arnold in his prime? What did it take to build that massive Mr. Olympia physique? Let‘s break down his competition stats:
- Height: 6‘2" (188 cm)
- Weight: 235 pounds (107 kg)
- Arms: 22 inches (57 cm)
- Chest: 57 inches (145 cm)
- Waist: 34 inches (86 cm)
- Thighs: 28.5 inches (72 cm)
- Calves: 20 inches (51 cm)
Weighing 235 pounds with single digit body fat at his height was unthinkable back then. Arnold‘s freaky size and proportions opened people‘s minds to what was possible.
Check out how his measurements stacked up against the average male:
| Measurement | Arnold | Average Male |
|---|---|---|
| Height | 6‘2" | 5‘9" |
| Weight | 235 lbs | 197 lbs |
| Chest | 57" | 42" |
| Arms | 22" | 12-13" |
| Waist | 34" | 39-40" |
Having 57-inch chest muscles and 22-inch biceps at that body weight was mind-blowing. And his thighs and calves were gargantuan too.
But it was the balance of huge, ripped muscle mass with aesthetic flowing lines that made Arnold stand alone. His meticulous commitment to controlling his weight for competitions paid off with 7 Sandow trophies.
The Workouts Arnold Used to Build His Legendary Physique
We all wish we could know the secret to building muscle and strength like the Austrian Oak. Although great genetics gave Arnold an edge, it was his ruthless training intensity that built him into Mr. Olympia. His workouts themselves became legendary for their sheer ferocity!
Let‘s break down the key training philosophies and methods Arnold used to create the greatest physique in bodybuilding history:
Home Workouts in Austria
Arnold began lifting weights at age 15 using a simple barbell set in his bedroom. He trained after school for up to 3 hours, knocking out set after set. Arnold has said these early workout habits laid the foundation for his championship career.
High Volume Training
In the off-season, Arnold would regularly complete 15-20 sets per muscle group in his intense multi-hour workouts. This extremely high volume shocked his muscles into new growth.
Heavy Weights
Arnold went as heavy as possible on exercises like squats, presses, and rows to optimally overload his muscles. He focused more on big compound movements than machines.
Training to Failure
Arnold took sets to complete muscle failure frequently. He knew only by pushing through pain could he force the body to adapt.
No Rest Between Sets
To maximize intensity, Arnold would often move between exercises with no rest. This resulted in incredible pumps and burns that forced the body to change.
Training With Partners
Arnold had regular workout partners like Franco Columbu who pushed him through grueling extra reps and forced repetitions beyond failure.
Frequent Splits & Heavy Days
Arnold changed up his split every 8-12 weeks, shifting between higher volume and max strength focused days to continually shock the body in new ways.
As you can see, Arnold left absolutely nothing on the table when it came to his training. Every session was an all-out assault on his muscles forcing them to grow or die trying. He became a master at instigating muscle hypertrophy.
While you may not want to train with the same hardcore intensity as Arnold, you can apply some of these principles in your own workouts. Challenge yourself with extra volume for muscle or heavier weights for strength. Push past failure occasionally and mix up your program to keep making gains!
How Arnold Schwarzenegger Inspired Generations
Beyond being the world‘s greatest bodybuilder, Arnold inspired millions around the world to live fit, healthy lives and chase their dreams. That‘s a big part of his lasting legacy.
Back in the 1970s, Arnold was like a real-life superhero. He had the biggest muscles anyone had ever seen along with off-the-charts charisma. Everywhere Arnold went, crowds gathered. People were fascinated by his larger-than-life persona.
Seeing his freaky size motivated countless regular folks to start working out. Kids saw Arnold‘s guns and wanted to have big biceps too. He sparked an explosion of interest in lifting weights that continues today.
What‘s most impressive is Arnold‘s passion for sharing fitness never stopped. Now in his 70s, he still makes YouTube videos about training and nutrition for his millions of fans. Pretty awesome!
Arnold proved that impossible dreams can come true with relentless ambition. His name will be forever tied to bodybuilding, big muscles, and inspirational achievement. We can all learn from his work ethic and mindset.
I hope you enjoyed this complete guide to the training and posing secrets that made Arnold Schwarzenegger a legend! Please let me know if you need any clarification or have additional questions. I‘m always happy to chat more about this fascinating icon. Crush your workouts!
