Did you know there are “rules” to training? There is a pathway to success when it comes to putting on size and strength – and if you follow it – you’ll find success. At least that’s what Arnold tells us – as it’s HIS philosophy. So… what’s Arnold’s FIRST rule of training? Let’s get into this.
God DAMN, I love Arnold…
He’s been one of my heroes for the past 40 years.
If you’re reading this – and fitness and lifting are a part of your life – odds are, he’s one of your heroes too…
Or at the VERY least – you know exactly who he is.
His first movie – Conan the Barbarian – went a LONG way in shaping the person I am now…
And if pressed – I could probably do the movie by heart.
One of my favorite scenes is when Conan was learning easter philosophy and was asked, “Conan… what is best in life?”
His answer is as follows…
“To crush your enemies, to see them driven before you and to hear the lamentation of their women.”
To an 8-year-old – that made ZERO sense – but I loved it.
That started my interest in bodybuilding (and my passion for comic books – but that’s a story for another day)…
And you can bet that I paid attention to ANYTHING Arnold did from that moment forward.
Even now, 40 years later, I’m still listening to a LOT of what this guy says (not all… we’ve had a differing of our political opinion as of late)…
So, when arguably the GREATEST bodybuilder of all time talks about his lifting philosophy – you can bet I’ll listen.
Honestly, while there are a TON of people way more qualified that Arnold to talk about training…
Very few have had his level of success on the stage or in life.
So, who better to get advice from than one of the best?
I don’t know about you…
But as Tommy Boy said, “I can get a good look at a t-bone by sticking my head up a bull’s a$$ – but I’d rather take the butcher’s word for it.”
Arnold’s FIRST Rule of Training
If you were to guess what his first rule of training is…
What do you think it’d be?
For the jerk who yelled out, “TREN” in the back…
You’re wrong.
No, Arnold’s FIRST rule of training is…
Consistency.
Even more than it being Arnold’s first rule – this is backed by science.
Arnold says, “Scientists found that if you’re stressing about optimizing the number of workouts, days per week, or specific exercises, you’re missing the forest from the trees. Consistency and compliance are the most important variables for building more strength and muscle.”
Consistency…
That means you’ve got to show up – and KEEP showing up and do the work.
I’ve got news for you…
Even if you’re on ALL the gear in the world – if you don’t show up and do the work – your just going to get fat.
You’ll put on size, for sure…
But it’ll all be in your midsection – and will be nice and mushy.
Work is the KEY…
And you can’t work if you don’t show up – but showing up is just half the work.
You need to PUSH yourself if you truly want to see results.
Arnold continues, “While glorifying heavy weights is easy, consistency is most important, and volume pushes your muscles to their limit. If ten reps of 20 pounds are easy, then that won’t force your muscles to work towards their capacity, which means even though you have high volume, you won’t grow.”
And he’s absolutely right…
If you’re not working – if you’re not pushing – then you’re just wasting time.
This is a hard concept for people to understand…
They think just by showing up and lifting some weight – they’ll be fine.
Let me tell you…
You won’t.
Arnold says, “If you wanted to create a hierarchy of muscle gains, it would be…”
1. Build Consistent Habits For Training
This is pretty self explanatory…
If you want to see results – make sure you’re creating the habits when it comes to your gym time.
Jocko Wilink – former Navy SEAL and all around badass – has a book called, “Discipline Equals Freedom”…
And there’s a lot of truth to that.
The more disciplined you are – the easier it is to stay consistent with your training – as there’s a freedom in NOT having to think about what you’re doing.
Consistent habits include a steady schedule…
A solid split…
Or even making sure you’re dressed in comfortable clothes that allow for movement.
All of these are part of creating consistent habits.
Once the habits are formed…
You can worry about the second stage of the hierarchy.
2. Push Your Body As Hard As Possible
Here’s the secret to training…
If you’re not trying to lift a little more weight – or at least one rep more than the last time – you’re NOT improving.
And isn’t improving the ONLY reason you’re in the gym?
If GAINS are the goal…
Then pushing yourself each and every time you train is the ONLY way to accomplish any kind of success.
One more rep…
2 more pounds…
Whatever…
If you’re not moving forward – you’re not moving forward.
If you’re doing the same weight and same amount of reps every time you’re in the gym…
Are you moving forward?
Sure, you’re not moving backwards…
But you’re definitely not progressing.
So, push yourself – hard.
Once you’ve got consistency and are pushing yourself…
Then you can move on to the LAST step.
3. Focus On TOTAL Volume
Now, we’re going to revisit what Arnold said earlier…
“While glorifying heavy weights is easy, consistency is most important, and volume pushes your muscles to their limit. If ten reps of 20 pounds are easy, then that won’t force your muscles to work towards their capacity, which means even though you have high volume, you won’t grow.”
Volume = growth.
Sure, while increasing weight may equate to strength…
Increasing blood flow to the muscles and making them pumped is what leads to actual SIZE.
If you want to get stronger…
By all means – focus on steadily increasing weight.
However, if the goal is size – and you’re not paying attention to volume – then you’re not going to make the type of gains in the type of time you’re looking for.
Again…
Volume = growth.
Remember that – and you’ll be just fine.
Arnold’s FIRST Rule of Training
So, what have we learned?
Arnold (and science’s) first rule of training is simple – show up consistently and do the work.
While having a hierarchy is cool…
Without the FIRST rule – you’re not going to accomplish anything – and from my experience – by simply concentrating on the basics is where you find the most success.
Gains aren’t easy to come by…
However, given this easy to follow plan – you’ll be able to hit your goals.
I mean, it worked for Arnold, right?
If it worked for him…
You could do worse than following in his footsteps.
“You can have results or excuses. Not both.” – Arnold Schwarzenegger
Editor’s Note: Arnold’s right! Consistency is key… and while all of what he said is absolutely correct – there’s something he left out. The truth is – if you’re not getting enough protein – you’re going to be behind the 8-ball. If you want to get big – you’ve got to feed your muscles – and ISOFIT is one of the most DELICIOUS ways to do that. Choose from any one of our incredible flavors and you’ll see a difference. Grab some ISOFIT today!
