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



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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!
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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."
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Bodybuilders back then looked like genuine pieces of art. Today they look like science projects gone wrong.

by terah101 4 months ago

Watching this while every gym is closed is so depressing lmao

by Yalis Flores 1 month ago

Arnold when he leaves gym:

"I'll be back"

by Sonia 2 months ago

He trained so hard it almost seems as if he was torturing himself

by Faceless _777 2 days ago

“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.”

― Muhammad Ali

by vishal sharma 1 year ago

I like how he tricks the muscle, and shocks it. Dumb muscle don’t know what hit it.

by Carl M 2 days ago

Arnie: "The body is saying "I know all your tricks.". It knows I'm gonna start with 135, 225, 275."
Arnie: "I'm gonna go start now with 315."
The Body: "NANI?!?!"

by Consural 2 months ago

Arnie talks about his muscles like they're his enemies

by B Duncan 1 month ago

Imagine Arnold with a YouTube channel in his prime

by Greg 1 month ago

Muscles: I know what workout is coming

Arnold: I'm gonna end this muscles' whole career

by FranTic3124 11 months ago

Lost me after “gonna start with 315 for 20 reps”

by Jordan Jackson 2 months ago

He is like a grandfather to the whole world to young men, telling the stories about his young times and teaching us good things.

by Wolf 1 week ago

Back when bodybuilders tried to look like a Greek god instead of a muscle tentacle monster.

by Jeffrey Suen 5 months ago

He dosen't use weights to build his muscles, he uses his muscles builds the whole gym.

by Leo Ironwolf 1 day ago

Arnold Schwarze well I don't want to say the N word.

by emilio perez 1 day ago

Arnold doing cocktail tricks with his protein shakes. . . Annoying as hell. No one says $hit.

by Nick Long 2 days ago

Back in the days when bodybuilders looked like Greek Gods instead of Ninja Turtles

by LightWarrior 6 days ago

Mp3 Download

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