How To Train For Mass | Arnold Schwarzenegger's Blueprint Training Program
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Published 2015-10-31
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00:00 - Start
00:10 - Some Legends Walk Among Us
00:54 - How to Train For Mass
02:00 - Shock the Muscle
03:25 - How Arnold Trains Chest
06:06 - How Arnold Trains Back
07:10 - How Arnold Trains Arms
08:40 - How Arnold Trains Shoulders
10:18 - How Arnold Trains Legs
10:51 - How Arnold Trains Abs
13:30 - How Much Protein Did Arnold Eat?
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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All Comments (20)
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Sometimes I just skip the gym to really shock the muscle.
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It’s amazing how this man was an actor and a governor and a bodybuilder, all in one life
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A well built physique is a status symbol. It reflects you worked hard for it, no money can buy it. You cannot borrow it, you cannot inherit it, you cannot steal it. You cannot hold onto it without constant work. It shows discipline, it shows self respect, it shows patience, work ethic and passion. That is why I do what I do." -Arnold Schwarzenegger
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He started as a shy young man afraid of speaking because of his accent and vocabulary at that time and became one of the best and most motivating speakers ever. Even with an accent. One of the most accomplished people of all time. I doubt there’ll ever be another one even remotely close to him.
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Sometimes I start with 300kg on the bench to really shock the muscle, and also the structure of the rib cage
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what did it for me was consistency. I may not have the best diet, form, technique, the most reps, the most optimal workout for every muscle. but what I did was consistently going to the gym almost every day. and when I stayed constant, I saw results.
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Dear Arnold, I know you'll probably never read this, but I want to say "THANK YOU" for everything, it's because of you I got into bodybuilding and it's changed my life in ways never imaginable. Your story has been my # 1 inspiration. A Thousand years from now to the next Millenia from now and beyond, they will be talking about You and what a Legend You were and are. You THE MAN Arnold. I'm grateful you shared your secrets with us all, I know you didn't have to!
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Bodybuilders back then looked like genuine pieces of art. Today they look like science projects gone wrong.
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I love the old vintage footage.
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In 2024 anyone 😊
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Arnold really had the best aesthetics. Out of the 3 of them on stage, his physique was remarkable. Truly a once in a lifetime kind of athlete. A total specimen.
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Chest Bench Press Incline Press – Low, Medium and High levels of incline Flys – all the way out, then on way in have the dumbbells touch Back Bend over Row with Barbell T-Bar rowing Biceps Barbell Curls Dumbbell Curl on Incline Bench Concentration Curl Triceps Narrow Bench Press Triceps Extensions down Overhead Triceps Extensions with one arm and then both arms Triceps extensions with a bar, head under the bar and press out to use body weight Shoulders Dumbell Presses Barbell Presses - Front and Back Military Press / Arnold Press Legs Squats – Rear Squats, Front Squats Leg Extensions Lunges Stiff Leg Deadlifts Leg Curls Good Morning Exercise Leg Press Abs Leg Raises – Straight – Bent Knees Sit Ups Roman Chair Sit Ups – 500 reps Crunches Diet Protein – 1 gram protein per pound of body weight 5 meals Supplement protein Mix Up routines so muscles are shocked and cant get used to what you're doing.
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I’m so glad all of Arnold’s old videos are so well documented! Kids a 100 years from now will get to see what a beast he was. The True Olympian !
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bodybuilding has really helped me deal with my procrastination issues in other areas of life over the years. It's not only about the physical aspects. It is about dicipline, routine, determination, resilience etc. this will benefit you in many parts of your life as it shapes your standards and priciples as a person for your daily life.
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Ordinary people don't understand how INSANE the sheer amount of volume paired with the level of intensity Arnold is talking about. This is what makes Arnold EXTRAordinary. His body responded very well to loads and loads of volume at a fairly high level of intensity. You and I go to the gym and try to hit the amount of volume he was it would take YEARS to build up to the sheer volume let alone the level of intensity....Incredible.
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“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
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When this legend passes away, grown men will cry.
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He will always be on the epitome of bodybuilding for ever. Muscle can't be more precisely crafted.
