Seven-Time Mr. Olympia Arnold Schwarzenegger Held an Immaculate Age to Bicep Ratio Until He Reached His Peak

Published 08/12/2022, 9:15 AM EDT
LOS ANGELES – JUNE 13: Body builder, actor and future Governor of California Arnold Schwarzenegger poses for a portrait session on June 13, 1985 in Los Angeles, California. (Photo by Harry Langdon/Getty Images)

Bodybuilding is a form of art. Working towards building those muscles perfectly is not an easy task. Each body part requires a different intensity of training to reach that beautiful, chiseled final product. However, the first exercise everyone eagerly waits to complete is the arm exercise. Arnold Schwarzenegger started developing those arms at 16. In fact, it grew by an inch each every year, complementing his age.

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For years, those arms etched a way into every aspiring bodybuilder’s heart. He worked on it for a long time, and people follow his famous workout routines to develop their own muscles. For Arnold, he increased its size, year by year, until he achieved 22-inch arms.

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Arnold Schwarzenegger had gigantic arms!

Probably considered the greatest bodybuilder of all time, Arnold Schwarzenegger won seven Mr. Olympia titles throughout his career. Most of it went for the looks of those biceps. In a fascinating snippet, he developed his biceps, age by age. When he was 16, he had 16″ arms. Each year, he increased his arm size according to his age. At 17, he had 17″, 18- 18 inches, and so it goes. In the end, when he was 22, he had massive 22-inch arms.

circa 1966: Austrian-born bodybuilder Arnold Schwarzenegger points one hand out as he flexes his torso on Muscle Beach, Santa Monica, California. (Photo by Hulton Archive/Getty Images)

When he was 22, he had massive 22-inch arms as fans loved the sheer sight of it. But, how he developed it showcased his grit and determination to be the best. The technique he used was unique. His forearms twisted outward while doing dumbbell curls which is called supination. It causes the outer head of the biceps to work hard. It helps him to improve one’s muscles.

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He focused on nutrition and health in his career, and by doing the right exercises, he got every part of his body symmetrical.

Workout routines for Biceps

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During his peak contraction, Arnold’s workout routines looked like this:

  • Barbell Curl | SETS: 5 REPS: 6-8
  • Alternating Dumbbell Curl SETS: 5 REPS: 8-10
  • Barbell Preacher Curl SETS: 4 REPS: 8-10
  • Concentration Curl SETS: 4 REPS: 10-12

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One of the most important tips he gave was how one’s hand should be in a neutral position, whether standing or sitting. It helps to keep the palm faced upwards and helps to build better muscle. Thus, with these critical tips, one can probably develop good size biceps. Arnold Schwarzenegger, often regarded as the god of fitness, continues to work out even at 75. He still has a fantastic body.

WATCH THIS STORY- Arnold Schwarzenegger Once Sold His BMW To Another Bodybuilder For $2200

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Jacob Gijy

1464 articles

Jacob Gijy is a US Sports and NBA writer at EssentiallySports. Gijy finished his Post Graduation in Psychology and worked in a hospital for 2 years before his passion for sports compelled him to find his way to sports journalism. A fan of the great Tim Duncan, he is always ready to pick up a debate with anyone who does not offer the power forward, the respect he deserves.

Edited By: Simar Singh Wadhwa

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