Muscle Palace: Sergio Oliva Workout
Showing posts with label Sergio Oliva Workout. Show all posts
Showing posts with label Sergio Oliva Workout. Show all posts

Wednesday, October 11, 2017

Sergio Oliva 'The Myth' - Workout For Big Arms




Sergio Oliva Workout





Sergio Oliva is one of the greatest bodybuilders of all time, the only bodybuilder to ever beat Arnold Schwarzenegger at Olympia. Even he was known for his rivalry with Arnold, they were good friends and the Austrian Oak always respected him a lot. In one interview after Sergio's death Arnold said:



"Sergio Oliva was one of the greatest bodybuilders of all time and a true friend. A fierce competitor with a big personality - one of a kind"




'The Myth'  as people often call Sergio Oliva, is still well known for the incredible size and perfect definition he had. Sergio had the biggest arms among all famous bodybuilders of that time.



As a huge fan of Old-School Bodybuilding, I recently got a very old bodybuilding magazine in which I found his old photos and arms workout.



Sergio loved doing supersets on arms days and he recommended them to all lifters that didn't try doing biceps and triceps supersets. He favored supersets because they are a time saver and as he said they made him attack his arms more fiercely and forced them to grow faster.





He considered a Barbell Biceps Curl as the most effective exercise for biceps. Doing heavy curls with a rep range from 6 - 10 and with a good form was his secret for building a big biceps. The key is in performing the curls using a full range of motion and without using a momentum to lift a barbell.




Sergio Oliva Biceps Curl



To get a pump he used to do a superset of Barbell Biceps Curls with Dumbbell Biceps Curls which he performed with lighter weight and from different angles.



Sergio Oliva Arms
Seated Dumbbell Biceps Curl
Sergio Oliva Arms Workout
Triceps Pushdown on Lat Machine


Sergio Oliva Workout
Lying Barbell Triceps Extension



Another exercise that he used to build his huge biceps was Preacher Curl either using Barbell or Dumbbells.



Some of the exercises that he used for building his triceps were Triceps Pushdown and Lying Barbell Triceps Extension.
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