Joseph Baena – the offspring of Schwarzenegger and Mildred Patricia Baena – took to social media to share his incredible flex with followers quick to note the resemblance.
“Perfect time to practice some posing!” he captioned the photo.
One commenter labeled him “Arnold 2.O.” While another added, “I see that Schwarzenegger genetics in you.”
There’s no denying that prime Arnie’s physique was something else. But it took a lot of hard work to get there, including 6 rules he lived by. Here they are:
1. Progress pics are important
If you want to monitor your gains, start with a front, side and back before photo.
“This way, you can always check back to find out what kind of progress you have made,” Schwarzenegger writes in his book The Encyclopedia of Bodybuilding.
2. Start with the basics
Instead of isolating specific muscles like your biceps (who doesn’t want poppin’ arms?), begin with compound movements that will help you build muscle all over.
“Once you have gained 15 pounds or more of muscle mass . . .” Schwarzenegger says, “you are ready to begin adding a great variety of exercises to your routine.”
3. Gotta pump up those arms
Arnie infamously compared the “pump” to an orgasm but it’s also his secret to ensuring muscle growth. It’s all about getting swole – the blood rushing to your muscles during training – and the bodybuilding legend says you should aim for that every workout.
“You can still get the pump to come if you focus and concentrate hard enough,” he says.
4. Don’t focus on the one-rep max
Sure, having a one-rep max is nice, but that’s no reason to avoid complete sets – aim for 8 to 12 reps, even if that means dropping the weight.
“No matter how many fibres the weightlifter involves in one maximal lift, he still uses fewer than he would if he used less weight and did more repetitions,” Schwarzenegger says.
5. There’s nothing wrong with machines
We agree that free weights are optimal – higher loads, helps with core stability – but Arnie says don’t be afraid to incorporate machines at the end.
“The machines that you have today, I wish that I could have used them in addition to what I did,” he adds.
Use them for your finisher, especially when you notice your form is starting to suffer.
6. Take rest days seriously
Rest days are beneficial for two reasons: firstly, your body has a chance to recover and secondly, you won’t put in a half-effort at the gym. So make sure you actually include them in your training routine.
“If you’re running marathons Sunday, you are probably not going to have much energy when you go back to the gym on Monday,” he says.
