'I knew the routine had to be basic and very heavy.'ДЄrnold hit every body part, not just chest, with high volume and frequency. 'I strongly believe that the size of your muscles grows with the size of the weights you're using for repetitions.'ДЄrnold included basic multi-joint movements in his routine that hit the pecs from every angle, which he knew would lead to optimal pec development from top to bottom. Arnold once did a 225-pound bench for 60 reps!ДЄrnold believed the concept of progressive overload was critical to building his pecs. Arnold's top weights on the bench included a 500-pound single and 405 for 8 reps. Here are some of Arnold's best chest-training tips culled from the many articles he wrote and interviews he gave over the years.ДЄrnold competed as a powerlifter early in his career, so building a big chest started with training for strength. 'My chest grew because I gave it the most attention, placing it first in my workout.' 'I seemed to train my chest hard and correctly from the beginning,' he wrote. Arnold prioritized chest training he did it first in his training when fatigue levels were low so he could train it with maximum intensity. It was always one of his strong body parts. Arnold's Chest TrainingДЄrnold pecs were truly impressive, even as teenager. Here's a closer look at the specific techniques and approaches that helped lay the foundation for his superhuman gains. If that wasn't demanding enough, he typically came into the gym later in the evening for his thigh workouts! Though they are both very large muscle groups, Arnold followed a high-volume, high-frequency approach, performing this workout three times per week. Arnold paired chest with back, which are antagonist muscle groups while one contracts, the other is stretched.

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