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How To Train For Mass | Arnold Schwarzenegger’s Blueprint Training Program

50 Comments

Learn some of Arnold Schwarzenegger’s favorite classic bodybuilding exercises and preferred training techniques for building muscle. Get the knowledge you need to train for mass!
► Arnold Schwarzenegger’s Blueprint to Mass:
► Arnold Schwarzenegger’s Blueprint to Cut:

When it comes to bodybuilding, Arnold Schwarzenegger knows best. His plan for quality mass and extreme strength isn’t complicated. In fact, it’s steeped in the fundamentals and old-school exercises that should be at the heart of everyone’s program. It’s a surefire road to growth, but it’s fraught with pain and struggle. If you want to learn bodybuilding from the world’s best bodybuilder, you’re in the right place.

| Basics Are Best |
“The biggest mistake being made in bodybuilding today is that people aren’t covering basic exercises,” says the Austrian Oak. And by basic, Arnold doesn’t mean easy. Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. Arnold disapproves: “Today, when I go in the gymnasium, I don’t see any of the kids learning about the clean and press, or the snatch, or the upright row from the floor.”

Schwarzenegger’s insistence on the essential lifts is not due to some grandfatherly desire to live in the past. It comes from decades of continued interest and expertise in the industry, and from the hard-earned knowledge that it doesn’t take fancy machines or off-the-wall programming to become arguably the best bodybuilder in history. Get back to your bodybuilding roots and experience unbelievable growth.

| Arnold Schwarzenegger’s Training Tips |

Chest:
“There are three chest exercises that should always be done,” Arnold says. “The bench press, the incline bench press at different angles, and the dumbbell flye.”

Back:
“For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. Any kind of rowing movement will give you that thickness. Those are the exercises I relied on from the beginning of my career to the end.”

Arms:
Arnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps.

“For triceps,” Arnold says, “we did a lot of narrow [close-grip] bench press in the early days. And then triceps push downs and overhead triceps extensions later.”

Shoulders:
Arnold’s shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses. “We always did presses behind the neck and a special dumbbell press which would stretch out the front delt at the bottom and fully flex it at the top. Now those are called Arnold presses.”

Legs
“The squat is the most important exercise to create big thighs,” says Arnold. “I did back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls.”

Abs:
“The regular training we did for abs was just leg raises, knee raises, crunches, and sit-ups. We all believed in doing 500 reps of Roman chair sit-ups.”

► Arnold Schwarzenegger’s Blueprint Training Program:

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| Recommended Mass-Building Supplements |
► Protein:
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► Testosterone Support:
► Creatine:
► Post-Workout:

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50 Comments

  1. buyitos

    Shark the mussel

  2. yaku achbach

    Good game from the olschool og

  3. An Pham

    Việt Nam đâu rùi anh em

  4. Cecilia Vasquez

    DCF

  5. James Lee Caldwell

    Dam Arnold I wish I could meet you and have you train me that has always been my dream please Arnold make my dream come true please omg

  6. Walkot2

    This is like the perfect excuse for any weird stuff you do.
    “I banged a tranny” -To shock the muscle

  7. ilmars isajevs

    Main thing how to speed up the process is injections and then the basic exersises. 🙂

  8. Corey Townsend

    Get da stretch and get da flex

  9. andrik speed

    looks like a greeks god to me

  10. Arjun arju

    Best bodybuldier everr everr…

  11. lallish

    Legends say in every pwo package there is a small cell from Arnold.

  12. Блог Торгаша

    *Arnold the best of the best*

  13. IQyhafsa /productions

    Arnold Schwarzenegger king of bodybuilding need to do fitness channel Arnold

  14. Johannes Halberstadt

    Sounds like his body is his enemy. Shock and torture the muscle.

  15. Omar Gomez

    legend.

  16. Josh Rhode

    You heard it here. Dumbbell flies are great for chest

  17. D.I.Y Indians

    Love u arnold

  18. Peace & Love

    2019😘

  19. Sherif Elbadawi

    that’s why he is a legend

  20. ParaGila

    Legend

  21. Der Alte

    “Wait, 315kg?! Oh no, he’s talking in pounds. Wait, 142kg?!”

  22. Stephen Hall

    Geez he looks like a werewolf 😱

  23. Green Thumb

    expose your weak points.

  24. bassage13

    I need your clothes, your boots, and your motorcycle…

  25. Sergio Muñiz

    Legend!

  26. mohammad allabaksha

    Ur A true legend

  27. Edward Chan

    His fine pecs define him which no one else had

  28. Saurav Sharma

    real pre workout

  29. flash more

    Even with performance enhancing drugs Arnie looked incredible compared to the opposition!

  30. Waric Momo

    That double biceps are insane!

  31. mike Mitchell

    legend

  32. -A

    Lou’s the BEST … now. Not even cloooosssseeeee back then. Lol. He talks so much shit.

  33. Arun Chaudhary

    That time when the body ia natural beautiful not awful like today pregnant bodybuilders that’s why elder say old is gold like old song old bodybuilders everything in ancient times was great not like today modern days are shit now pollution strikes and really that metal sound in old days was such a good thing not like today’s machines are just making pregnant babies…

  34. Fitness Game Hamza Raja

    My motivation

  35. MoshTV

    I want Arnold as my personal trainer

  36. Damien Bell

    Arnold said the most simple but most truthful factual statement ever about gains.. –
    IF YOU WANT TO GET BIG, YOU HAVE TO GET STRONG..
    period…

  37. Ashraf uzzaman

    Legend

  38. BAD MOJO

    *GET TO DA*

  39. prince sonkar

    this is a master

  40. retci

    STEOROIDS ez

  41. Afshar Uddin

    I just came back from gym got a nice pump. I was looking and admiring my arms. Then I looked at his arms and I cried

  42. 84 LoneDreamer84

    Probably one of the very best Bodybuilding motivation videos ever made! Makes you want to pump as much iron as possible, right after watching it!…

  43. BalticFin

    Lol so many people have seen this and try to get gains with this program xddd

  44. DeMax

    The Best actor

    The best bodybuilding legend

    The best personality

    The best of all time

    Arnold is my favorite since childhood❤️💪

  45. L. A.

    Don’t forget he used steroids💉💉💉

  46. Kainan Sousa

    quick maths

  47. KING WILLIAM

    Goat

  48. Jordan

    Sad how Muscle Pharm fucked Arnold over with their shitty supplement line.

  49. FastAkira

    Nice way to sell your product

  50. Akash Bk

    No bodybuilder can be the Arnold anymore hez the only one😘

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