In the history of bodybuilding, perhaps there is nobody more recognizable than Arnold Schwarzenegger. But were you aware of the workout routine that consisted of six exercises, his Golden Six, that he claims is most responsible for him winning seven Mr. Olympias? Well, today I’m going to reveal the Golden Six exercises and review them at the same time to see if they even stand the test of time against today’s modern-day science approach to lifting.
The Squat: A Classic Barbell Exercise
As with most classic barbell lifting programs, Arnold loved the squat, and so do I. The squat is an essential exercise that should be a part of any workout program. Even if you have knee problems, there are modifications, such as squatting to a box or doing dumbbell Bulgarian split squats, that can work for you. Regardless of where you carry the bar or how low you go, the squat comprehensively hits your entire lower body.
The Barbell Bench Press for Upper Body Strength
The barbell bench press is another classic barbell exercise that Arnold included in his Golden Six. While Arnold benched with a wide grip, this may not be suitable for everyone due to shoulder flexibility and mobility limitations. It is recommended to perform a heavy dumbbell bench press instead, which allows for better elbow positioning and reduces the risk of shoulder injuries.
Chin-ups vs Pull-ups: The Debate
In the Golden Six, Arnold included chin-ups, which for him meant the overhand grip variation of pulling your body up to the bar. While Arnold preferred a wide grip, it is important to note that a narrower grip is more effective for targeting the lat muscles. Use a grip width that allows for greater range of motion and a better stretch on the lats.
The Behind the Neck Press Controversy
Arnold included the behind the neck press in his Golden Six, but this exercise is not recommended for most people due to potential shoulder strain and improper form. It is better to perform a normal overhead press, keeping the barbell in front of you and focusing on proper shoulder positioning to avoid injuries.
The Benefits of Barbell Curls for Bicep Development
The barbell curl is a highly effective exercise for bicep development. While some may argue against the use of cheat curls, Arnold’s incorporation of cheats allowed him to achieve additional repetitions and maximize gains. It is recommended to mix in strict curls with cheat curls to challenge the muscles and achieve better arm development.
The Role of Abs in the Golden Six Workout
In the Golden Six, Arnold included sit-ups as an ab exercise. However, the traditional sit-up may engage the hip flexors more than the abs. It is advisable to perform hanging ab raises or other variations that target the abs more effectively. Additionally, abs can be trained separately in a quick and specific routine that can be done daily.
Creating Your Own Golden Six Routine: My Recommendations
An ideal Golden Six routine would include exercises such as the squat, bench press, pull-ups, overhead press, barbell curl, and a hinge exercise like deadlifts. Modifications can be made based on individual abilities and goals. It is essential to prioritize proper form and choose exercises that target specific muscle groups to achieve the best results.
Arnold’s Golden Six Workout Routine
If you are interested in trying Arnold’s exact Golden Six workout, you can find the routine below:
– Squat
– Barbell Bench Press
– Chin-ups
– Behind the Neck Press (not recommended)
– Barbell Curl
– Sit-ups (can be modified to hanging ab raises)
Conclusion: Finding Your Ideal Golden Six Exercises
The Golden Six workout routine has a historical significance in bodybuilding. While some of the exercises may be questionable in terms of effectiveness or suitability for everyone, they can still serve as a foundation for creating personalized routines. Ultimately, finding your ideal Golden Six exercises involves understanding your body’s capabilities, goals, and limitations. Remember to prioritize safety, proper form, and consistency in your training.
