Arnold Schwarzenegger Biceps

By / May 18, 2023

As a significant component of his total body, Arnold took great satisfaction in strengthening his biceps. His biceps were measured at a staggering 22 inches in diameter, which was regarded as one of the greatest measurements of its kind at the time.

In addition to being large, Arnold had well-defined, attractive biceps that added to the overall beauty of his body.

arnold schwarzenegger biceps workout
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Arnold’s Training Method for Biceps:

Arnold’s biceps-training regimen was built on heavy, intense lifting along with a range of exercises to target the various biceps muscle groups. He adhered to the progressive overload theory, which required him to gradually add more weight to his lifts in order to drive his biceps to adapt and develop.

Arnold usually divided his bicep exercises into two separate sessions, each of which concentrated on a different part of the biceps.

arnold schwarzenegger biceps pose
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Session 1:

The biceps peak, or apex of the biceps, was the subject of the first session. Exercises including preacher curls, incline dumbbell curls, and cable curls were performed throughout this session.

Because they put a lot of strain on the top part of the biceps, Arnold thought that these workouts were crucial for establishing the biceps peak.

Session 2:

The second session concentrated on the biceps’ total bulk. Exercises including barbell curls, hammer curls, and concentration curls were performed throughout this session. Arnold thought that these workouts were crucial for increasing the biceps’ general thickness and size.

Arnold’s Secrets to Building Big Muscles


arnold schwarzenegger biceps curl
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Arnold was a firm believer in the mind-muscle connection, which means that he would focus his attention on the muscle he was working on and would visualize it contracting and growing with each rep.

This technique helped him to maximize the effectiveness of his workouts and allowed him to target specific areas of his biceps more effectively.

Mind-Muscle Connection:

As a strong proponent of the mind-muscle link, Arnold would concentrate on the muscle he was working on and imagine it contracting and expanding with each repetition.

He was able to target particular biceps regions more effectively and increase the efficiency of his exercises thanks to this approach.

Heavy Weight:

arnold schwarzenegger biceps flex Mind-Muscle Connection
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Arnold thought that hard lifting was essential for developing larger biceps. He would choose a weight that would enable him to perform between 6 and 10 repetitions per set while lifting as much as he could for each exercise.

To keep his biceps challenged, he also thought it was crucial to gradually increase the weight he lifted over time.


arnold schwarzenegger biceps heavy weight workout
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Arnold thought that diversity was essential for developing larger biceps. To avoid his muscles adapting to his workouts, he would frequently switch up his routines, rep ranges, and lifting approaches.

Arnold Schwarzenegger’s general attitude toward training and diet might also be blamed for his success in developing enormous biceps. He was a firm believer in the value of a comprehensive training program that covered workouts for all muscular groups, not simply the biceps.

Arnold followed a strict diet to support his body’s needs and fuel his workouts because he understood the importance of proper nutrition for muscle growth and development.

Lean meats, such as chicken and fish, as well as eggs and dairy items made up a large portion of Arnold’s diet, which was heavy in protein.

Additionally, he ate complex carbs like brown rice and sweet potatoes to provide his body with the energy it required for strenuous exercise. Arnold chose healthy, nutrient-dense meals over processed foods and sugary drinks.

arnold schwarzenegger biceps flex
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In addition to his nutrition, Arnold placed a high value on relaxation and recuperation. In order to give his body time to recuperate from strenuous exercise, he would obtain at least 7-8 hours of sleep each night and take rest days as needed.

Arnold was careful to prioritize recuperation in order to prevent injury and maximize his gains since he was aware that muscular growth takes place during periods of rest.

He was a strong believer in the benefits of visualization and frequently did so before beginning a workout. In addition, Arnold had unshakeable confidence in his own skills, which enabled him to persevere through challenging exercises and maintain his commitment to his objectives despite setbacks.

Arnold’s Bicep Workout Routine:

Session 1Biceps Peak
Preacher Curls4 Sets of 8-12 Reps
Incline Dumbbell Curls4 Sets of 8-12 Reps
Cable Curls 4 Sets of 8-12 Reps
Session 2Overall Mass
Barbell Curls4 Sets of 8-12 Reps
Hammer Curls4 Sets of 8-12 Reps
Concentration Curls 4 Sets of 8-12 Reps

Two to three times a week, with appropriate time for rest and recuperation in between, Arnold would carry out these exercises. Depending on his objectives and current level of fitness, he would also change the weights and reps.


Arnold Schwarzenegger’s biceps are evidence of his tenacity, commitment, and love of bodybuilding. By incorporating Arnold’s training methods into your own program, you can grow larger and stronger biceps.

Consistency, mind-muscle connection, hard lifting, and variation allowed him to develop some of the bodybuilding industry’s most remarkable biceps. By incorporating Arnold’s training methods into your own program, you can grow larger and stronger biceps.

To avoid injuries and accomplish your goals, always put appropriate form, rest, and recovery first. You should also pay attention to your body.

Several elements contributed to Arnold Schwarzenegger’s success in developing enormous biceps, including his training techniques, consistency, diet, rest and recuperation, and mentality.

You may reach your objectives and develop the body you’ve always desired by following Arnold’s lead and adopting these guidelines into your own workout program.


How did Arnold Build his Biceps?

Through a mix of heavy weightlifting, high-volume training, and an emphasis on good form and technique, Arnold Schwarzenegger developed his biceps. He also used a variety of workouts, such as preacher curls, hammer curls, and concentration curls.

Are Arnold’s Biceps Still Big?

Although Arnold Schwarzenegger is no longer in his peak bodybuilding condition, his ongoing commitment to fitness and weight training has resulted in rather huge and strong biceps.

What is Arnold’s Advice for the Biceps?

Arnold Schwarzenegger’s tips for developing biceps include emphasizing correct form and technique, working with heavy weights and high volume, using a range of exercises, and keeping a regular and committed training schedule.

He also emphasizes the importance of rest and a healthy diet for the best possible muscular growth.

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