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

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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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 |

"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."

"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."

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."

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."

"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."

"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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100+ comentarios:

Dasser Basyouni
Dasser Basyouni:
3:25 Chest
6:07 Back
7:11 Arms
8:40 Shoulders
10:17 Legs
10:56 ABS
Thank you all for remembering me with ABS in video
River Alvarez
River Alvarez:
A true bodybuilding icon! I have been following him since I was a teenager and he was the reason I started my fitness journey. His workout videos and some movie scenes were really inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was nowhere near as it should've been. I have always eaten 'just enough' thinking it would be sufficient. My first real diet plan taught me the lesson. I remember getting it from Nextlevel Diet (it's my guess not sure 100% percent), but somehow it helped me gain a few pounds in my first month of using it. Surely it wasn't all pure muscle, but I was happier than ever. Thanks Arnold for everything you did for bodybuilding!!!
Matt Lee
Matt Lee:
Just listening to Arnold talk about working out is definitely motivational, his passion for bodybuilding can still be felt! 💪💯
Him saying “exposing your weak points” literally applies to any part of life, without discomfort, there’s no true growth or marginal change.
I got his Bodybuilding Encyclopedia yesterday. It’s 800 pages long, just read the first 200. His knowledge, passion and dedication is pure motivation. Respect
Aaron Flores
Aaron Flores:
It’s amazing how this man was an actor and a governor and a bodybuilder, all in one life
Young Sinatra
Young Sinatra:
I scrambled to write down all of Arnold's workouts. His advice is so simple and wholesome. You can tell he just cares about building muscles effectively.
Brett Kuhnold
Brett Kuhnold:
I've watched this a few times just to remind me of the important things and basic training values to get to where you want to be. Legend of a man
Charles Amusan
Charles Amusan:
I think people have always underestimated how smart Arnold is and he took advantage of it. He was not just a body builder or actor he had a great mind and insight.
He's a true phenomenon...and his physique isn't a " mass monster" physique... it's beautifully sculpted and proportioned ...from head to toe... hat's off to this great personality... thanks for sharing...!!
Cosmic Oven
Cosmic Oven:
He is not only excellent in bodybuilding but excellent in explaining it as well. He makes the lesson fun to watch.
John free Punk
John free Punk:
10 years ago I was in a pit of depression, I never even thought about working out.
But one day I watched Commando, and I saw Arnold and I was in awe of him. I researched him non stop and I was so inspired.
Today (not to brag) I currently have a six pack, 7 inch arms and I’m not going to stop.
Thank you Arnold Schwarzenegger you saved me.
Shawn Franco
Shawn Franco:
A true conqueror. I've got the utmost respect for everything he dared to do and then also became excellent by working his hardest. Lots of love for Arnold.
Respect Mr Arnold. Thank you for everything you did. My childhood was perfect. With your movies and advices you made it even more colourful.
I hope that in years that are to come health and prosperity follows you.
God bless you.
Kayo K
Kayo K:
A true impact story! Bravo for capturing this. Generations will be thankful for this advice, straight from Arnold himself. Thank you.
Arnold: today I’m going to hit chest.
Muscle: ez pz
Arnold: does back
Muscle: wtf man, you said chest. I am shocked.
Watched this in high school and I’m 21 now and whenever I watch this I feel invincible and I look back at my short lived life and I have no regrets I’ve done almost everything I have needed and wanted to do and this vid makes me reach for more!!!!
Grant Yentis
Grant Yentis:
I really needed to see this! Working as a truck driver, I have really let myself go.
In my teens and 20s Arnold was a huge inspiration and really drove me to pursue weight lifting and maintaining excellent fitness but I struggled to gain any significant mass. I think diet really is make or break when it comes to building the kind of mass of these 80s legends.
Scott Lee
Scott Lee:
I think I've watched this 20 plus times and never get tired of it ... Its a motivator for sure.... Its 23:15 and I feel like going to the gym now 😂😂
Stop Motion Man
Stop Motion Man:
He wasn't just a great bodybuilder. He was an artist. He new what to work more and get the right proportions. A sculptor of his own body.💪
3:27 Chest
6:07 Back
7:10 Arms
8:39 Shoulder
10:17 Legs
10:53 Abs
11:54 Eating
R West
R West:
He is a genius no matter how you look at him. He was European mellow and well rounded. A very sophisticated and sweet guy. A real class act!
Thirties Fitness Journey
Thirties Fitness Journey:
Love this, hugely inspirational! 🔥🏋‍♂️💪
Carter's channel
Carter's channel:
This is a true legend. Thanks to this guy i started training in the gym and building my body.
Luke Mayer
Luke Mayer:
I come back to this video every few months. Probably one of the most motivating videos there is.
Sometimes I just skip the gym to really shock the muscle.
Bruce Rushenas
Bruce Rushenas:
This guy is a Legend and no one will even replace him
Osvani A Utra Brito
Osvani A Utra Brito:
Muy buen documental,,el es mi ídolo y mi ejemplo a seguir,,mi admiración hacia el
Matt Young
Matt Young:
Arnold has always been my #1 idol. He's accomplished so much in his life.
Tito Real
Tito Real:
This was inspirational, today is my leg day and I am pumped even if I’m tired
Chris J
Chris J:
After all his success in bodybuilding he then goes on to become one of the biggest movie stars in the world and then Governor of California. Calling him a legend might not be good enough. Much respect.
B.M. Nahid Hasan
B.M. Nahid Hasan:
A true Legend. Salute to you, Sir!
Love how he says it all stays the same and this is the important thing, so basically his rules are inconsistencies in his training regime to shock the muscle and consistency in his diet so his body knows how to digest the nutrients best👌🏻
While Arnold was big and defined as a bodybuilder, one thing that many people forgot as the reason he was so good was his posing. He had the best poses in the industry. He actually took lessons from a ballerina dance teacher to learn how to hold those poses.
Aaron Wyatt
Aaron Wyatt:
Thank you Arnold, this is exactly how I pictured him giving advice.
damn he's talking about the muscle like he isn't the one feeling all that pain. What an inspiration.
Jawad Khan
Jawad Khan:
This Was The First Video Which Inspired Me And Motivated me to start workout. That day when i watched that video i locked my room and start workout (For 3 consecutive hours) for the first time in ny life and from that day i am doing regular exercise and i developed my goals and now i am Achieving it. There is only a single spark which have the power to fire up the entire forest... as it done to me. And That Was My story
It's pretty amazing to have been there from the start of this, "The Golden Age of Bodybuilding." My older brother was just getting in to BB in the early 80's and I remember how Arnold was his idol, and eventually mine too. Then came Conan The Barbarian, raw and bada$$, just as it should be! And of course followed by all the rest of the action hits he did (Terminator, etc). Pretty cool looking back at this time though. It was all new, and yet so perfect for that time period. A magical time indeed!
Tactical Racer
Tactical Racer:
Love this video! Thanks for sharing. I'm going to start training to build my body.
Oscar Andersson
Oscar Andersson:
An absolute legend, how did he manage to be world champion bodybuilder, a world famous actor and a governor? Amazing...
I still like his aesthetic look a lot more than today's mass monsters.
Tiago Perez
Tiago Perez:
This man is a true SUPER hero!!!
My idol in the bodybuilding world...
Mikeys Gainz
Mikeys Gainz:
Hundreds of thousands of videos on YouTube on how to train, yet Arnold does one 17 min video that covers it all lol. Arnold Schwarzenegger will always be the best bodybuilder EVER!!
E Dub
E Dub:
Arnold never rushes his explanations, he's very giving of his knowledge. A great attribute.
This man will never stop inspiring me 🌃
Man I never appreciated Arnold’s physique until now! I wish I would have committed to working out when I was younger but it’s never to late! I’ve been 6 months in and I’ve come a long way since the beginning. This is so motivating!
Michael Zoran
Michael Zoran:
This video teaches us that we can apply the same principles of bodybuilding to all areas of life. For example, if you do not naturally have the ability to do something, there are unnatural and/or illegal methods of doing that same thing. This could be applied to the concept of not having the money to purchase something, and then making the unnatural and/or illegal decision to steal it. After being correctly applied, people will gain wealth and prosperity that would not have been possible.
I love how everybody was happy to see him at the gym, that's a wholesome environment to train.
ISK Kumar
ISK Kumar:
Every now and then I keep watching this video and keep learning from this genius irrespective of the fact whether I am able to do or not
Césa. Solís Roa.
Césa. Solís Roa.:
Well Done! Arnold You Are My Inspiration I Keep It Together In My Training Too
Jay Dubau
Jay Dubau:
His strongest attribute was not his muscles but rather his attitude and work ethic.
I love bodybuilding motivation ❤️
I started working out at 10 im currently 16, biceps have reached 16.2 and im proud of how far ive came, this isnt the end but the beginning
Brent Graham
Brent Graham:
Thank you Arnold you educated me and help me in lot was 💪 love ya 🤘
I wish they had podcasts around when Arnold was young, he’s got so much advice to give
Bodybuilders back then looked like genuine pieces of art. Today they look like science projects gone wrong.
Ted Tremendous
Ted Tremendous:
Arnold's life is so crazy and amazing. I don't even think of him or remember him as a champion bodybuilder and possibly greatest of all time. I remember him for being Governor and then for his movies. What a crazy amazing life.
Much respect sir! Salute 💯
Bad Gambler
Bad Gambler:
Its quite amazing what the human body can achieve if youre fully focused.
Arnold truly worked very hard and earned all he received and achieved… but he had the natural frame and good looks to build upon … a blessed but persevering professional!
I am watching this before heading to the gym, and this clip hits like a pre workout
Guy is amazing, amazing work ethic, but Man there is a reason why so many therapist and trainers today don't teach dumbbell flys, you are putting your shoulder in a weak position and are risking injury. Having torn my rotator cuff just recently from doing something like this I have now had to adapt my chest workout and change the way I lift to prevent further injury. I wish I had knew then what I do now.
sharri Taylor
sharri Taylor:
Form, physic, shape, size...beautiful. Not a wannabe super hero gigantic bubble of muscle. Educated! Brilliant.
Robert prince
Robert prince:
I remember the Repetition system of: 15, 12, 12, 10, 8, 8, 6. That was my old pattern that I learned from the great Arnold.
Walter White
Walter White:
0:57 Mass
3:27 Chest
6:08 Back
7:12 Arms
8:19 Triceps
8:41 Shoulders
10:19 Legs
10:53 Abs
11:53 Nutrition
14:56 Definition
Pure advices ❤
Terry Duffield
Terry Duffield:
Unworldly genetics plus Massive pain tolerance plus the guts and hardworking drive of a Honeybadger.
The complete package he earned all of it
The drugs helped him recover faster and maintain mass while dieting but the gas isn’t why he’s the best of his times. No he wouldn’t look like that without it but Ass busting hard work got him to top.
Paiste Bob
Paiste Bob:
Arnold's can motivate a corpse to walk again... he was a great mentor for me as a teen and now I am in my 50s and he still keeps me motivated when I watch anything related to him with his philosophy and training. These old clips are golden and I like them better than the modern freakazoids who look more like a science experiment gone wrong then anything artistic and beautiful like bodybuilding was meant to be.
Jason Luzitano
Jason Luzitano:
I love how he talks to his muscles like he's letting them know who's boss
He was so much much ahead of his time. You can only imagine how good he could have been 20-30 years later with all the knowledge of training, better food/supplements, healthcare, drugs etc
Queen City Gaming
Queen City Gaming:
One of my favorite sayings is "Never let the devil (our minds in this case) know what your going to do next!

Perfect example of Arnold saying mix up and SHOCK your muscles.... Going to start using these techniques of shocking my mind and body by implementing this in my training.

Arnie is the 🐐
Vi Mos.
Vi Mos.:
Arnold is a legend, he is my inspiration
Innocent Criminal
Innocent Criminal:
Up until now, theres many bodybuilders who were getting the backlash of their extreme training method when they growing old, but here's Arnold a legendary champ of bodybuilding still fine and healthy, he even be an actor and even a governor lol, though his method are also extreme, i think he do it in a right way, his advice is well appreciated
Magin Rides 21
Magin Rides 21:
I totally agree with his "Shocking" rule. Loved it
Jonah Anderson
Jonah Anderson:
I can’t be the only one who’s watched this video at least 100 times. The motivation man
Bruce Wayne
Bruce Wayne:
Arnold is my childhood hero.
To me he's the greatest bodybuilder of all time
Paul Dashwood
Paul Dashwood:
Makes a lot of sense this interview…great Arnold .
E M:
The best all time bodybuilder.
Mr. Arnold Schwarzenegger!
Саня Григарцевич
Саня Григарцевич:
Очень тяжёлый труд,работа над собой! Моё почтение, терминатор)
Senadin Terović
Senadin Terović:
A true bodybuilding icon! I have been following him since I was a teenager and he was the reason I started my fitness journey. His workout videos were inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was nowhere near as it should've been. I've always eaten "just enough" thinking it would be sufficient. My first real diet plan taught me the lesson. I remember getting it online from a website (I guess it's called dietarize), but somehow it helped me gain a few pounds in my first month of using it. Surely it wasn't all pure muscle, but I was happier than ever. Thanks Arnold for everything you did for bodybuilding!!
Moe Rahman
Moe Rahman:
Very few people can refer to themselves as a legend. Arnold is one of them.
Coinboi Baggins
Coinboi Baggins :
What a legend 👍💪🏼
Chest: Bench Press/Incline Press/Flyers
Biceps: Concentration Curls/Barbell Curls
Shoulders: Dumbbell Presses/Barbell Presses
Legs: Squats/Leg Press/Leg Extensions/Lunges
Abs: Leg Raises/Roman Gear Situps/Regular Situps

Eating: Try to get 1 gram of protein in for every pound of your body
Karl Hungus
Karl Hungus:
I started working out a year and a half ago, beginning of Covid. I’m 6 feet tall and 125 lbs and I’ve definitely gotten stronger but feel like it’s not enough I’m only 135 now and I put most of that on the last couple months. This video may be exactly what I needed
StarryEyed Nomad
StarryEyed Nomad:
Even after all of these years, Arnold still talks about bodybuilding with such passion. Legit!
Onkel Bong
Onkel Bong:
he talks about bodybuilding like it is some kind of art to build up muscles on to body . great person and still has all the tricks in mind still the king of the bodybuilding in my opinion !
the softer dee
the softer dee:
The father of bodybuilding 💪
Chronicles of Mr Nobody
Chronicles of Mr Nobody:
Whenever I don't find anything to watch while eating, I Just put this Video on & feel like Arnold is having a meal with me❤️
Insurancebyjayberry - Life & Health Insurance Agent
Insurancebyjayberry - Life & Health Insurance Agent:
The truth right here! The best instructional motivational workout video and only you need 💯
That moment when Arnold could curl more than you can bench.
karma phuntsok
karma phuntsok:
Just got done with the session this video just popped up on my YouTube and I’m back in the gym again working on my chest like him
Sharp Mom
Sharp Mom:
If I ever got to train with this man, my life would be complete!
Arnold still has the greatest physique of all time to this day. Modern day Olympians don't look good too much mass. Arnold looks perfect and that physique is timeless.
Seeing Arnold's body and his motivational speech makes me hungry to go to the Gym!!
I Love How his talking to hes body like Its his opponent, and that he Always going to win over his own body! Arnold is a living legend
Pepijn Schoemaker
Pepijn Schoemaker:
This man knows what he's talking about. You can hear it in every scentence.
Richard Simko
Richard Simko:
I have goosebumps watching this legend <3
carson chan
carson chan:
I like Arnold; he seems so down to earth, and seems like a very kind person; however, not kind or " nice" , out of necessity, but out of strength and surplus of positive energy
Legends will be for ever legends . 🏋🏽‍♀️
ram raj singh chauhan
ram raj singh chauhan:
Those disklikes are Arnold's muscles who got shocked.