💪 Try Schwarzenegger's Brutal Biceps Workout

We are officially in cooldown mode after a packed Olympia Weekend. That said, The Ripped Report rarely takes a rest day, so we’re already back with the fitness tips and bodybuilding content you crave.

Here’s what we’re diving into today:

• We have Arnold Schwarzenegger’s legendary arm workout and adjusted it to fit all experience levels. 

• Try our ultimate muscle-building workout plan for all your bulking needs. 

• Take a look at the unparalleled career of eight-time Mr. Olympia winner Lee Haney. 

EXERCISES 

Build Your Own Austrian Oaks

Are you eager to sculpt a biceps peak to rival Arnold Schwarzenegger’s? While you might not be able to get your arms looking exactly like the seven-time Mr. Olympia’s, we can help get you a little closer with our breakdown of the workouts he used in his prime.

Schwarzenegger's legendary arms paved the way to bodybuilding greatness, and he shared his training plans with aspiring bodybuilders and fitness enthusiasts alike over the years. We’ve taken things a step further by tailoring those workouts to meet your current fitness level.

We can't promise you’ll win a Sandow Trophy after trying these plans on your own, but we can promise you’ll be plenty sore (the good kind of sore) the next day. 

TRAINING 

Bulk With the Best

To maximize muscle growth when bulking, there are two crucial steps. The first step is relatively simple: consume a surplus of calories. The second step, devising the perfect workout plan, is a bit more complicated. While you can increase your food intake by simply eating more of what you already enjoy, building muscle requires a more strategic approach to your workouts.

Unlike cutting, where you can lower the intensity to conserve energy, bulking necessitates ramping up your volume to take advantage of the additional energy from calories and carbohydrates. This involves increasing the number of workouts per week, along with boosting the weights, sets, and reps on some key exercises. You may also want to incorporate advanced techniques like drop sets and supersets.

If you want to really put on some size in the winter months, check out the training split below to kick your gym days into overdrive.

BODYBUILDING 

A Championship Biography 

Lee Haney dominated the bodybuilding scene in the '80s and early '90s, leaving an indelible mark on the sport that’s still felt today. Alongside Ronnie Coleman, he holds the record for the most Mr. Olympia titles at eight, which he won from 1984 through 1991. 

For this reason, we decided it was overdue to look back at Haney's illustrious career, including a recap of his competition history and the workouts that propelled him to victory. From his professional debut in 1983 to his retirement in 1991, read about this extraordinary bodybuilder from South Carolina, who etched his name among the greatest.

THE DROPSET 

Return of the Flyes

• Seated flyes are great for adding volume to your chest muscles. Learn what squeezing your pecs together has over pressing exercises for chest gains. 

• Dr. Gabrielle Lyon joins The Mike O’Hearn Show to detail how the internet is infiltrated with fitness misinformation. See what she says you should watch out for while surfing the web for your fitness answers. 

• Our team went through a series of squats, bench presses, and deadlifts to confidently say the REP Double Black Diamond Power Bar is one of the best powerlifting bars on the market. Read our full review.

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