🏋️ try arnold's brutal bodybuilding workouts

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Take a well-deserved break from all your training to read our newsletter all about training.

Here’s what we’ve got to start your week:

• Looking back at Arnold Schwarzenegger’s legendary (and kind of ridiculous) workout split.

• Why you should embrace Smith machine deadlifts.

• How four-time Mr. Olympia winner Jay Cutler built his 20-inch arms.

Workouts

The Arnold Way

Arnold Schwarzenegger is a monolith. From his careers in politics, philanthropy, and entertainment to his years as a professional bodybuilder, the “Austrian Oak” has cultivated a reputation for being borderline allergic to half-hearted efforts.

His all-in philosophy was certainly an asset in Hollywood, but Schwarzenegger’s mythos is built upon his success on the physique stage — and the training he put himself through to get there. Seven wins at the Mr. Olympia competition speak for themselves, but take one look at Schwarzenegger’s approach to bodybuilding and you’ll see that his workout split, like the man himself, is larger than life.

If you’re on the prowl for a new approach to muscle gain, Schwarzenegger’s split might be up your alley. But make no mistake, this training plan isn’t for the faint of heart. To train like Arnie, you need to be barbaric. A predator; a Terminator.

Exercises

In Smith We Trust

The Smith machine deadlift is one of the best-kept secrets in weight training. Although it may look and feel different than your normal deadlift, it still helps to build strength, skill, and muscle. The real selling point, though, is accessibility: The Smith machine deadlift is available in nearly every commercial gym, making it easier to keep up with your routine no matter where you lift.

Instead of a freely moving barbell, the Smith machine is locked into a predefined range of motion. This makes learning and executing movements like the deadlift a breeze. If you’re in a jam and can’t get ahold of a barbell, switching to this variation is a no-brainer. With that in mind, here’s how to do the Smith machine deadlift the right way.

Pro Tips

Body by Jay

With a resume that features four Mr. Olympia titles (2006-2007, 2009-2010), bodybuilding legend Jay Cutler is well-equipped to offer comprehensive fitness advice. And one of his signature traits — which he still diligently keeps up with in retirement — is his large arms.

Given that he doesn’t pose on stage anymore, Cutler is more about sharing his training secrets rather than keeping them to himself these days. And he recently shared a video to his YouTube channel where he ran through a high-volume arm workout to let people know how he built those aforementioned 20-inch guns. Check it out below:

BarBend Picks

Standout Kettlebells

Arguably the internet’s favorite kettlebell, Onnit Kettlebells are known for their durability. They have a chip-resistant powder coating that takes chalk well without caking up — but they can still support your grip without it. You can train your hardest with confidence that if your grip fails, it won’t be the bell’s fault.

We’re also fans of Onnit’s gravity casting process — forged with a secure handle-to-bell connection — which gives these kettlebells a sturdy feeling of connectedness throughout the whole piece. The color-coded markings on the handles also make it easy to recognize the different weights on the fly when you’re moving quickly from set to set.

Everything Else

Always Be Dieting?

• Is it better to diet all the time or allow yourself to take your foot off the gas every now and then? Dr. Layne Norton recently dug into this topic and provided some insights.

• On July 3, former World’s Strongest Man champion Don Reinhoudt passed away at age 78. Read more about this groundbreaking athlete’s life and accomplishments.

• The Turkish get-up is the total-body burner you need in your routine. Here’s a breakdown of this deceptively tricky move.

Sound Off!

Your Favorite Arnold Role

The Results Are In

Burgers by a Mile

On the July 3, 2023, edition of The BarBend Newsletter, we asked you the question of the summer: Are you a hamburger or hot dog person? Here’s how you voted:

1. Cheeseburger/hamburger (67.09%)

2. Hot dog (13.93%)

3. Vegetarian/vegan option (11.39%)

4. None of the above (7.59%)