Body Gym

Back when Arnold was training there weren’t much of supplements on the market, but some say Arnold used testosterone boosters to help him get so massive!

1) Bench Press
Arnold would start with a proper warm up and then proceed to add weight and decrease repetitions over 5 sets. He would do 8 – 12 reps. He always kept his elbows well back and touched the bar high on the chest, this is sometimes called the Schwarzenegger twist.

2) Incline Barbell Press
Arnold would perform 10-12 reps for 5 sets. Focusing more on form rather than how much the weight he lifted. He claimed most of his upper chest mass was from his movement. For incline barbell press Arnold would do much like he did in the bench press: He kept his elbows well back and touched the bar very high on his chest.

3) Dumbbell Flyes
Arnold would choose dumbbells that would allow him 5 sets of 10-12 reps. He always imagined that he were hugging a large tree and the dumbbells never touched each other. Rather they’d remain 8-10 cm’s apart at the end of each rep. In the opening scenes of “Pumping Iron” you can see Arnold performing this exercise.

4) Parallel Bar Dips
When bulking, Arnold favored this move. Once again, 5 sets of 10-12 reps. Arnold claimed dips created a definitive line around his lower pecs. Arnie would lean forward and hang a dumbbell from a chain around his neck for added resistance.

5) Dumbbell Pullovers
Schwarzenegger claimed one could add inches to their chest measurement by doing these across a flat bench. As with most movements, Arnold would do 5 sets of 12-12 reps.  He would keep his hips low at all time throughout the movement, allowing for a great stretch.

6) Cable CrossoversThese were usually done pre-contest as Arnold believed this movement brought out the striations in his chest. Five sets of 12-15 reps were the order of the day. Arnold would forcefully squeeze the cable handles together at the end of each rep as if doing a most muscular pose.

Arnold did not necessarily train them in this order, if he felt that an area in his chest did not match up to the rest of his chest, he’d train that area first in his workout. The 7x Mr.Olympia would do 20-25 sets choosing from the listed exercises.

Next time you’re training chest, do it like Mr. Schwarzenegger did it.

This weekend, the 48th edition of the most important bodybuilding competition known to man will be staged at the Orleans Arena in Las Vegas. Each year since 1965, the Mr. Olympia contest has served as a gold standard, determining who in the bodybuilding universe can rightly call themselves the best in the world, for the next 364 days, at least.

Since Joe Weider endeavored to stage the inaugural event at the Brooklyn Academy of Music 47 years ago, 13 men have won the title of Mr. Olympia, starting with Larry “the Legend” Scott and most recently, Phil “the Gift” Heath. Each of these men has represented the pinnacle of his sport, and a number have gone up against one another in classic showdowns that are the stuff of legend. However, due to the span of time between the first and most recent editions, we’ll never get to witness all 13 champs duking it out onstage together.

Instead we are bringing you this gallery of champions, starting with Larry “the Legend” Scott and finishing with last year's Sandow winner, Phil “the Gift” Heath. Will this exclusive club welcome another member to its fraternity, or can "the Gift" keep on giving and repeat his win from 2011? Be sure to check muscleandfitness.com for up-to-the-minute coverage of the Olympia! More Power to you!

The Mr. Olympia 2013 results are not easy for the judges to call in tight competition in a rowdy crowd on Sunday night at the full house Orleans Hotel Arena in Las Vegas. Somehow, Phil Heath wins Mr. Olympia title along with Sandow thropy for the third straight year.

It’s been tight competition this year with 4-time Olympia winner Jay Cutler back in the event after being out for two years with injury. Kai Greene, the runner up last year was also pushing for his first elusive title.

Phil Heath is the favorite to repeat the title coming into this weekend and based on his spot-on mass and physique he showed in the pre-judging event. Heath, 33 is so relaxed in pose, as the audience can easily notice the perfect shape and proportion of his round physique that surely swayed the judges.

Heath posing photos shows his confidence, competence and his ability to radiate energy after all Heath wasn't called the “Gift” for no reason. He admitted in interviews that his much bigger, much fuller and rounder that clearly appears in Heath posing photos as crowd started flashing their Instagram bound pictures.

Heath was emotional after the show on how he grind out in the gym even knowing his wife was diagnose of breast cancer early this year. Thankfully his wife is cancer free now yet he still got a physique that is meant for the title of Mr. Olympia. He stands 5'9" has best arms with clean lines plus being humble and generous attitude will seal the package.

Kai Green took second place and cannot close the gap to Phil the same as last year after the strenuous prejudging. Dennis Wolf round up the top three. Heath, Green and Wolf were side by side in the last callout running through their mandatory poses and it was quickly apparent that the battle is on.

Kai Greene, a crowd pleaser with much improved ripped physique having the full year training served him well. Greene prejudging photos, Kai Green displays serious mass and a much tighter that makes Heath not getting off easy in the next Olympia competition come.

Surprising Shawn Rhoden's sculpted physique ables him to grabbed the fourth place of Mr. Olympia and 40-year old Dexter Jackson rounds up the top five. Jay Cutler coming off from injury ables him to land 6th place. First timer Mamdouh "Big Ramy" Elssbiay of Egypt is also a crowd pleaser with his well rounded size snagged in at 8th place.

Phil Heath pockets $250,000 along with the prestige and distinction as the World's Best Bodybuilder. In the final showdown each athlete is giving a short tribute about Joe Weider before they're introduced for their posing routines. Weider, the founder of International Federation of Bodybuilders (IFBB) died in March this year at age of 93. Professional bodybuilders of today has a lot to be thankful of Weider as he was also the creator of the Mr. Olympia competition.

In 212 Olympia, James Flex Lewis retains his title while Nicole Wilkins grabs her 3rd title of Figure Olympia. Check this page below for Mr. Olympia 2013 Results and Winners.

212 Olympia Winner - James Flex Lewis

2nd place - David Henry

3rd place - Kevin English

4th place - Jose Raymond

Figure Olympia winner - Nicole Wilkins, her 3rd title

2nd place - Erin Stern

3rd place - Candice Keene

4th place - Heather Dees

5th place - Mallory Halderman

6th place - Ann Titone

Men’s Physique Olympia winner: Mark Anthony Wingson

2nd place - Jeremy Buendia

3rd place - Matt Acton

4th place - Sadik Hadzovic

5th place - Jason Poston

6th place - Tyler Anderson

Mr. Olympia Winner - Phil Heath - $250,000

2nd place - Kai Greene - $100,000

3rd place - Dennis Wolf - $80,000

4th place - Shawn Rhoden - $50,000

5th place - Dexter Jackson - 40,000

6th place - Jay Cutler $30,000

7th place - Roelly Winklaar - 20,000

8th place - Mamdouh Elssbiay "Big Ramy" - 18,000

9th place Branch Warren - $17,000

10th place - Lionel Beyeke - $10,000