Training with your own weight to build muscle according to Arnold Schwarzenegger

Legendary bodybuilder Arnold Schwarzenegger celebrated success in all areas of life he chose. From competing on stage to moving to Hollywood and even to a political career where he became the Governor of California.

Schwarzenegger gained popularity in the mid-1970s. The Austrian native was crowned Mr. Olympia seven times. He was surpassed only by Ronnie Coleman and Lee Haney, who won the Olympia eight times.

Over the past year, Arnold has expressed his concerns about where the sport is headed in terms of favoring mass monsters over the traditional figures of the golden era. He warned of the serious damage to athletes' health that today's trend brings.

In the past decade, the bodybuilding world has lost many athletes, many times more than other sports. Most American football players die at a much older age than bodybuilders, despite a multitude of problems. Even in MMA, compared to professional bodybuilding, premature death is rather the exception,

said Schwarzenegger, who dominated the Mr. Olympia competition seven times in his career.

But now we come to the point everyone has been waiting for. In a recent newsletter, Schwarzenegger posted a self-weight workout to build muscle. The workout is based on basic exercises.

• 1A. Axial pull-ups (you can substitute a broom handle, like Arnold): AMAP (as many reps as possible).
• 1B. Axial Pull-ups: 10 seconds (on the last rep, pull your chest to the bar and press your shoulder blades together, hold as long as possible)
• 1C. Push-ups: AMAP
• 1D. Plank: 10 seconds (on the last repetition of push-ups, hold your body in plank position, push down with your palms, creating tension in your arms, chest and abs)
• 1E. Alternating back lunges: 10-20 reps
• 1F. Squats with own weight: AMAP
• 1G. Squat Hold: 10 seconds (on the last rep of the squat, lower your body and hold the bottom of the squat for 10 seconds)
• 1H. Pelvic Bridge: 60 seconds

At the same time, Arnold added to the workout:

Your body doesn't need weights to change, it needs resistance. When machines, dumbbells and barbells are not available, your body weight can be used to create an amazingly effective muscle-building workout. As we've shared before, research suggests that intensity - not the amount of weight you use - drives muscle growth. In other words, you can use heavier or lighter weights as long as you push yourself to the point of failure.

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