Arnold Schwarzenegger’s Training Methodologies: Chest and Back Development

Over three decades have passed since Arnold Schwarzenegger last prepared for a competitive bodybuilding event (specifically 1980), yet he remains the preeminent source of inspiration for countless young bodybuilders, who affectionately refer to him as "The Oak." While the black-and-white photographs adorning the walls of legendary Southern California hardcore gyms have faded with time, the training philosophies that forged the world’s greatest bodybuilder endure. In this second exclusive segment dissecting Arnold’s training regimen, we examine his chest and back workout protocols—foundational to his iconic physique.

Arnold paired chest training with back training, as these represent antagonist muscle groups—when one contracts, the other undergoes stretch. Despite both being large, metabolically demanding muscle groups, Arnold employed a high-volume, high-frequency model, executing this combined workout three times weekly. To further amplify the demand, he typically returned to the gym in the evening for his thigh training sessions. Below, we break down the specific techniques and principles that underpinned his superhuman muscular development.

Arnold’s Chest Training

Arnold’s pectoral development was exceptional even during his teenage years, consistently ranking among his strongest muscle groups. He prioritized chest training by performing it first in his workout—when fatigue was minimal—to ensure maximum intensity. As he noted in his writings: “I instinctively trained my chest with intensity and technical precision from the start. My chest developed because I prioritized it—always placing it first in my workout.”

Core Principles for Pectoral Growth

1. Strength as a Foundation

Early in his career, Arnold competed in powerlifting, which laid the groundwork for his chest development through strength-focused training. His bench press milestones included a 500-pound one-rep max, 405 pounds for 8 repetitions, and a remarkable 60 repetitions with 225 pounds.

1. Progressive Overload

Arnold viewed progressive overload as non-negotiable for pectoral hypertrophy. “I firmly believe muscle size correlates directly with the load used for repetitions,” he stated. Increasing weight over time—rather than just rep volume—was central to his growth.

1. Foundational, Multi-Joint Movements

He integrated basic, multi-joint exercises (e.g., bench press, incline press) to target the pectorals from all angles, ensuring comprehensive upper-to-lower development. “I understood the routine needed to be foundational and heavy,” he emphasized.

1. Volume, Frequency, and Periodization

Arnold applied high volume and frequency to all muscle groups—including the chest. During the offseason, his high-volume days included up to 26 working sets, and he trained the pectorals three times weekly with a minimum 48-hour recovery window between sessions. While this model suited his competitive tenure, it risks elevating cortisol levels and inducing fatigue in individuals with full-time occupations. He advised cycling short phases of high-volume/high-frequency training intermittently and monitoring for overtraining indicators (e.g., persistent fatigue, performance plateaus). Arnold also implemented periodization of heavy and light days to vary relative intensity and prevent pectoral overtraining.

1. Exercise Variations for Individual Physiology

After mastering foundational movements, Arnold recommended assessing individual weaknesses and incorporating variations. “Not all individuals respond to the bench press; you must identify the exercises that best suit your physiology,” he said. His preferred variations included minor grip-width adjustments (narrower/wider) to shift movement emphasis by a few degrees.

1. Dumbbells vs. Barbells: Biomechanical Nuance

Arnold stressed understanding the unique benefits of each tool while integrating both into training. “Dumbbells—particularly for incline movements—allow for a more profound stretch, as they can be lowered deeper than a barbell,” he explained. This is biomechanically significant: a fully stretched muscle can generate a stronger contraction, provided the shoulder joint is not overstretched.

1. Pyramiding for Intensity

Arnold typically began with 1–2 warm-up sets, followed by a pyramiding structure—escalating weight across subsequent sets while reducing repetitions. He maintained a relatively low rep range (12 to 6 reps), prioritizing mechanical tension over metabolic stress.

1. Mind-Muscle Connection

Arnold identified a lack of focus as the most common error in chest training. “Engage your pectoral muscles throughout the entire movement—with particular emphasis at the peak contraction,” he advised. Maximal pectoral contraction at the top of the movement enhances exercise intensity and muscle activation.

Arnold’s Back Training

Viewing the back as a single muscle group is a critical error; it comprises the middle/lower trapezius, rhomboids, upper/lower latissimus dorsi, erector spinae (lumbar region), and posterior deltoids. Arnold’s training approach for this anatomically complex region was multiplanar and multidirectional.

Upon entering elite-level competition, Arnold’s back development lagged behind his dominant chest and arms. He rectified this by utilizing foundational, multi-joint movements to target all regions of the back, effectively bringing it up to par with his other muscle groups.

Core Principles for Back Development

1. Movement Categorization: Vertical vs. Horizontal Pulling

Arnold structured his back training around two primary categories:

• Vertical Pulling: Chins and lat pulldowns to develop latissimus dorsi width (critical for the “V-taper”).

• Horizontal Pulling: Rows to enhance overall back thickness (targeting the mid-back musculature).

• Lat Width: The Role of Pull-Ups/Chins

Underhand-grip chins and pull-ups were foundational to Arnold’s lat-width development. He incorporated grip-width variations (wide, narrow, reverse) and adjusted the bar path (pulling to the chest or behind the head) to stimulate the lats from multiple angles. He also used bodyweight or added resistance (e.g., weight belts) to progress. As he noted: “Wide-grip pull-ups emphasize the upper latissimus dorsi—elbows stay abducted (away from the torso), shifting focus to the upper lats.”

1. Total-Rep Goal for Chin-Up Strength

Arnold preferred a total-rep goal (e.g., 50 chins) over a fixed set-rep scheme. “Start with 10 reps, struggle through 8 on the second set, hit 5 on the third—keep going until you reach 50, even if it takes 20 sets,” he explained. This method built chinning strength incrementally.

1. Progressive Resistance for Growth

Arnold believed strength gains necessitated progressive overload. “Once you can perform 10–12 reps of any chin variation, add weight to your waist,” he advised. He contended that increasing rep volume as strength improves is less beneficial for muscle growth than increasing resistance.

1. Lat Pulldowns as a stepping Stone

For individuals unable to perform bodyweight chins/pull-ups, Arnold recommended using a lat pulldown machine until strength improves. He advised transitioning to the chin-up bar once practitioners can complete at least 8 reps with a load equivalent to their bodyweight.

1. Back Thickness: The Importance of Rows

Horizontal pulling exercises (rows)—where weight is pulled perpendicularly toward the body—were integral to Arnold’s back training. He favored variations such as seated cable rows, T-bar rows, and bent-over barbell rows, all performed with high volume and progressive overload. Like his chest training, he used a pyramiding structure (increasing weight, decreasing reps) across sets.

1. Interset Stretching and Tensioning

During interset rest periods, Arnold performed lat stretches (hanging from a bar or gripping a stable object and leaning laterally) to maintain joint flexibility. He also incorporated interset muscle tensioning, contracting the latissimus dorsi maximally to enhance the “pump” (localized hyperemia)—a key driver of muscle hypertrophy.

References

• Muscle & Fitness, July 1997: “Arnold Talks Training.”

• Schwarzenegger, A. & Dobbins, B. (1999). The New Encyclopedia of Modern Bodybuilding. Simon and Schuster: USA.