Arnold Schwarzenegger shares \’Get a Grip\’ strength test and circuit training for greater longevity – Fitness Volt

At 75, longevity has become of vital importance to bodybuilding legend Arnold Schwarzenegger. In a recent Daily Pump Newsletter registration, Schwarzenegger discussed the importance of grip strength as you age and revealed a circuit training he designed to increase the likelihood of living longer.

Navigating a highly successful bodybuilding career, Arnold Schwarzenegger proved himself in the 1970s and 1980s with exceptional balance and muscular proportions. En route to earning a total of seven Mr. Olympias, Schwarzenegger faced mainstays such as Frank Zane, Franco Columbo and Sergio Oliva.

In retirement, Schwarzenegger still has a vested interest in the evolution of the sport. He co-founded the Arnold Sports Festival with the late Jim Lorimer, which serves as the second largest bodybuilding show behind Mr. Olympia. In March, Samson Dauda claimed his 35th event title.

In addition to hosting bodybuilding competitions, Schwarzenegger stays busy with acting engagements and training demonstrations. Given his status as one of the greatest bodybuilders of all time, athletes and fans take notice when Arnold trains. He recently tackled a circuit workout and outlined a lesson to his followers: \”Don\’t think, just do it.\”

Arnold Schwarzenegger reveals grip strength test to live longer

In his latest offering, Schwarzenegger emphasized a two-step grip strength test designed to increase longevity.

Give yourself a break

There are many ways to test how well you are aging. But one particular test is worth doing because it provides a clear path for improvement.

Research suggests it grip strength is one of the best predictors of longevity.

A study it even claims that grip strength is better at predicting early death than blood pressure. The reason may be that it indicates a lack of strength accelerated aging of DNAwhich is related to disease and disability.

Is your grip strong enough? According to Dr. Andy Galpin, there are two ways to test your grip.

Test #1: The hand dynamometer

You want a minimum grip strength of 40 kilograms (about 88 pounds). But, ideally, you will be able to reach 60 kilograms (152 lbs). You will also need to make sure your hands are just as strong. Dr. Galpin suggests no more than 10% difference between your hands.

Test no. 2: The dead hang

Grab a pull-up bar by wrapping both hands completely around the bar and gripping tightly. Your goal is a minimum 30 second block. Ideally, you\’ll be able to hold on for 60 seconds.

Considering that grip strength is associated with longevity, Schwarzenegger has offered a workout that takes advantage of this fact.

Workout of the Week: The Longevity Workout

Schwarzenegger said the first circuit is a combination of farmer\’s walks AND lift. For the second demonstration, the bodybuilding icon worked out farmer\’s walks AND squats.

“You just discovered that grip strength is associated with longevity. Previously, we shared that push-ups are also associated with fighting premature death. This workout includes the exercises you need to get stronger and increase your likelihood of living longer.

The workout consists of 2 circuits, each consisting of 2 exercises. The first circuit is a combination of farmers walks and push-ups. And the second circuit is more walks and farmer\’s squats. If you\’re keeping score at home, farmer\’s walks will help improve your grip.

Pick up the weights and walk 20 to 30 steps with a heavy weight. Lower the weight and then do push-ups.

If you don\’t have weights, you can fill two backpacks or bags with books, hold one in each hand, and perform carry-ons. All you need to do is make sure the bags are heavy and hard to grip.

Circuit 1: 3-4 laps

Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.

1A. Farmers Walk: 20 to 30 steps

1B. Pushups: 10 to 30 reps (Your strength will determine how many reps you perform

After completing all laps of the first circuit, move on to the next circuit.

Circuit 2: 3-4 laps

Follow the same approach as in the last circuit. Complete the first exercise and immediately do the second exercise. Then rest for 2 to 3 minutes and repeat.

2A. Peasants walk: 20 to 30 steps

2B: Bodyweight Squats: 10 to 30 reps (you can also add weight if you want; your strength will determine how many reps you perform)”

During Schwarzenegger\’s Mr. Olympia tenure, fans wondered a lot about his potential steroid cycles. Those burning questions were finally answered recently when the bodybuilder took to the Men\’s health interview. According to \”The Austrian Oak,\” he used a two-compound protocol of Dianabol and testosterone to sustain himself when he was at the peak of his career.

Whether the topic is sleep, drinking, or weight loss, Schwarzenegger has the answer. Similar to Joey Swoll, Schwarzenegger says he\’s on a mission to make fitness a worldwide priority for everyone, regardless of body type.

RELATED: Arnold Schwarzenegger shares 4 ways to strengthen your routine

Health and longevity are paramount to Schwarzenegger, who has made it clear that anti-aging is one of his top priorities. Given his health and vivacity at 75, bodybuilding is perhaps the closest outlet athletes have to the fountain of youth.

Published: May 29, 2023 | 3:10 PM EDT

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