Slaps, screaming, or zen-like calm? Arnold advises how to set your head before a heavy squat

You know the drill. You're approaching the squat rack in the gym and someone is just about to go for a max next to you. He's huffing loudly, moving from side to side, maybe even yelling or slapping himself. It looks like a scene from an action movie. Is it just a show for the neighborhood, or is there a real point?

Arnold Schwarzenegger, bodybuilding icon, is clear: This pre-performance "hype" isn't just a pose. It's a science-based tool to get the most out of your body.

In his popular newsletter, Arnold's Pump Club, he recently shared why you, too, should start taking your mental preparation before a tough series dead serious.

Up to 20% more explosive power. Seriously.

Arnold pointed to a fascinating study that tracked powerlifters and strongmen. The researchers looked at what happens when an athlete deliberately mentally "cranks it up" before a heavy lift, compared to when they just come to the barbell.

The results speak for themselves:

• Bar speed: Mental preparation sped up the movement of the barbell by a whopping 20%.
• Maximum (1RM).

You may be thinking that 4% is not much. But if you're squatting 150kg, that's an extra 6kg on the axle. And that's often the difference between setting a new personal best or being stuck in a deadlock.

You're not a psychopath? I'm not a psychopath. Everyone needs a different approach

Best of all, you don't have to roar like a lion around the gym if that's not your style. The study revealed that there are two completely different but equally effective approaches. It just depends on your personality:

1. High-Arousal: If you're naturally competitive, aggressive, and stress tends to motivate you, this is your way to go. Breathing fast, listening to hard music, shouting or using smelling salts. The goal is to pump adrenaline into your veins.
2. Low-Arousal. Your weapon is absolute calm. Deep abdominal breathing, visualizing the perfect technique or a calming inner dialogue.

Arnold adds a key idea:

"It doesn't matter if you scream or breathe deeply. Both approaches have statistically the same success rate. What matters is that you do it on purpose."

How do you implement this into your training? (Arnold's tip)

If you're just sitting around scrolling through Instagram between heavy sets, you're losing potential. Your muscles may be resting, but your nervous system is "falling asleep."

Try this routine:

• Roughly 60 to 90 seconds before your hardest work set, put your phone down.
• Start focusing. Choose your ritual (aggressive vs. calm) according to your nature.
• Visualize yourself lifting the barbell with perfect technique.
• Align your body and mind, activate your nervous system and go for it.

So the next time you go under the axle, remember that lifting heavy weights doesn't start with gripping the barbell. It starts a minute earlier in your head. What's your ritual?