Arnold Schwarzenegger’s Light-and-Heavy Training Method - Would You Try It?

Arnold Schwarzenegger may train differently now than he did during his bodybuilding career, but he still believes heavier resistance has a place in an age-conscious routine.

In this new Men’s Health article, Arnold recommends a straightforward “light-and-heavy” approach. Start a workout with one compound movement, choose a weight you can lift safely for around five repetitions, and complete two or three challenging sets. You can then move on to your normal lighter, higher-repetition exercises.

The reasoning is that both light and heavy weights can build muscle when the sets are sufficiently challenging. However, heavier sets may recruit the fast-twitch muscle fibres sooner, while very light sets often need to be taken much closer to failure. Maintaining these fibres could become increasingly important as we get older.

Importantly, “heavy” is relative to the individual. This is not a suggestion that older lifters should attempt maximum lifts or sacrifice their technique. A five-repetition set on a stable machine or with dumbbells could be a perfectly sensible option if it suits the person’s experience, mobility and joints.

Do you currently combine heavier compound work with lighter isolation exercises?

As you have become older, have you continued lifting relatively heavy weights, or have you moved towards lighter weights, machines and higher repetitions? Do heavier sets help you maintain strength, or does the additional strain outweigh the benefit?

Article: Arnold Schwarzenegger, 79, Shares His Light-and-Heavy Method to Help You Stay Strong as You Age