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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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:

Muscles: I know what workout is coming

Arnold: I'm gonna end this muscles' whole career
Arnold: today I’m going to hit chest.
Muscle: ez pz
Arnold: does back
Muscle: wtf man, you said chest. I am shocked.
Huey Freeman
Huey Freeman:
His muscles were his opponents. He talks about them like there people lol
Justin Edmiston
Justin Edmiston:
Listening to Arnold talk ab bodybuilding is like listening to God himself preach the bible.
M Anthony
M Anthony:
Maria: "aRnoLD why did you cheat and sleep with the maid!"

Arnold: "I had to shock my muscle"
vishal sharma
vishal sharma:
“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
nice vid. Lou was actually larger but didn't LOOK larger and wasn't as cut as Arnold so... Arnold won.
Coleman was insanely impressive, but Arnold was beautiful.
Tifri 1999
Tifri 1999:
I still can't believe that he looks like a ripped Luke Skywalker.
Just Some Guy without a Mustache
Just Some Guy without a Mustache:
I took a taser to the chest from a cop to shock the muscle. The muscle and my heart sure as hell didn't expect that.
Having perfect genetics like Arnold doesn't hurt either. Still the greatest chest ever in proportion to his other muscles.
People always hate stroids but when arnold did it everyone said „yeah cool“
Bruce Arena
Bruce Arena:
I wish “the guys” could pull off plates for me
Muscle: *Exists*

Arnold: Finally a worthy opponent, our battle will be legendary!
Wesley Hale
Wesley Hale:
Me: looks at body in mirror*
Me: "It's all weak points"
Bodybuilders back then looked like genuine pieces of art. Today they look like science projects gone wrong.
Tom Rand
Tom Rand:
If Arnold was 30 for ever, he would win for ever.
Daily dose of Reality
Daily dose of Reality:
This can be applied to everything in life. Not just bodybuilding.
osh kosh be josh
osh kosh be josh:
Guy getting his ass beat: "HELP! HELP! l need a Doctor!
Arnold: " l am a Doctor."
Oh wow, the young Arnold Schwarzerneger was impressive.
Jeffrey Suen
Jeffrey Suen:
Back when bodybuilders tried to look like a Greek god instead of a muscle tentacle monster.
Dillon Young
Dillon Young:
"20 reps of 315, then 225 ten times"

Me: 205 and 165 it is.
Kovu Lion
Kovu Lion:
Body: I know all your tricks! I wont get big anymore!
Arnold: Imma end this body part's career
“That dude should be unloading trucks in Transylvania. That should have been the height of his success. But because he is a great man he had the balls to move to America. Became famous for lifting weights. I lift weights, nobody gives a shit. He lifts weights, becomes super famous! Did he rest on his laurels? No. Next challenge, I’m going to become an actor despite the fact that nobody can really understand me. Against all odds he starts making movies. GET DOWN! THERE’S A BOMB, GET OUT OF THERE! Becomes one of the biggest blockbuster stars of all time. What are you going to do next, Arnie? I think I am going to marry a Kennedy. There is no fucking way you can do that. Bam! He does it. Cherry on top, I’m running for governor of a state I can’t even pronounce. And he wins the election.” - Bill Burr
Arnold built his body to the image he wanted to see, body builders today are like toads 0 proportions.
Exotic Ys
Exotic Ys:
Comes to America to become a Bodybuilder.
Then decides to become an actor
Then decides to marry a Kennedy
Then decides to become a Governor
What can this man NOT do?
Alex Coman
Alex Coman:
Person who writes workout manuals: this exercise is done this way
Arnold: I like to do it that way
Person: it is done that way
Muscle--I know what workout is coming
Arnold--Hasta La Vista, Baby.
Hello Hello
Hello Hello:
Imagine Arnold in a gym.He wouldn’t have to wait cuz everyone was to busy watching him.
Chris Litty
Chris Litty:
When this man speaks bodybuilding, you listen
I think Arnold can actually talk to muscles
They way he described shocking his muscles, it's like he's planning revenge on them lol
Bad Hombre
Bad Hombre:
"This dude has been in the zone for OVER FOUR DECADES!"
Chloe Woods
Chloe Woods:
Me, a 19 year old girl with no interest in bodybuilding at all watching this with complete focus: 👁👄👁
Busta Rhymes
Busta Rhymes:
Long story in short:

Shock the muscle.
Sadik Meah
Sadik Meah:
I like to shock my body too. It doesn't know if it's going to get a Mcdonalds or a Pizza...
Why didn't he mention diuretics the day of the competition? so much reality left out.
Olav Schneider
Olav Schneider:
I was actually hoping he'd become President of the United States.
Cody Smith
Cody Smith:
"You have to shock the muscle"
Me: *Holding a taser while sitting on the flat bench* "Well, I hope he's right"
I love how he talks about his muscles like they are his worst enemy.
That moment when Arnold could curl more than you can bench.
Wil Crawford
Wil Crawford:
He’s so legendary there’s actually a lift named after the guy... the Arnold Press
Im regulary "shocking" one particular muscle of my body: Always more often, always harder. My right hand is involved in this also.
Jesse Segedy
Jesse Segedy:
I've been able to eat for mass, now I need to train for it.
1:33 "How can I speed up the process ?"
Well, we all know how...
i am never going to take gym for granted again after this quarintine
Heath Barker
Heath Barker:
When bodybuilding was bodybuilding, now it's a JOKE!
the little bit of hair on his neck he forgot to shave is triggering
he was talking about bodybuilding but somehow i got advice how to live my life and achieve success...
mohamed ali jassem
mohamed ali jassem:
Gym : we are closed for the day

Arnold : I’m gonna break in
Louis Grainger
Louis Grainger:
"You got to look at yourself in an honest way in the mirror and expose your weak points" Do you have a mirror that works Arnold? :-)
Poppa Repz
Poppa Repz:
POV: you’re watching this after working out 💪🏋️🏋️‍♂️🏋️‍♀️
mwansa chileya jnr
mwansa chileya jnr:
"Body building has been a beautiful experience for me and i will continue it for THE REST OF MY LIFE. I will only stop competing but i'm NOT STOPPING BODY BUILDING. It's the greatest sport. Thank you." I almost shade tears.
John B
John B:
I put this on every now and then, and just listen to Arnold while I'm working out. It's good motivation. RN I just did 4 sets of 30 push ups, and 4 sets of 30 dips, within those 17 minutes of him talking!! I killed the triceps!! It doesn't take very long at all.
"Look at yourself in the mirror in an honest way everyday and expose your weak points,that motivates you ...." enter the mentality of drive and success vs over-empathy people receive and the weak mindedness more and more common in these times.People have choices and seem to forget that.
LostSoul Connections
LostSoul Connections:
I would love to ask Arnold how he was able to have the perfect stomach and never get the turtley shell ?
I wish i could understand him :( he is realy my favourite
Im from turkey
The Story Mode
The Story Mode:
Damn they need to preserve his genes, hope after him his successors keep up with their amazing genetics.
i took pre workout,stretched and didnt go to the gym, i shocked the muscle!!!
Zack Zaimi
Zack Zaimi:
Muscles: arnold is the imposter, he told me he gonna do chest, but he did back instead. Vote arnold

Announcer: muscles was an imposter (4 imposters remain)
Scott Farrell
Scott Farrell:
Arnold: Okay I’m going to do a few sets of bench press
His body: No problem
Arnold: Does bicep curl
His body: 😐
kasper rieberg
kasper rieberg:
I wish my alarm clock was Arnold saying “thickness”
I’ve changed my name 5 times in the past 30 days
I’ve changed my name 5 times in the past 30 days:
Who’s watched this multiple times and can’t help but enjoy it more each time?
Erik Garcia
Erik Garcia:
When this legend passes away, grown men will cry.
Crafter's Forge
Crafter's Forge:
The moment when you realize that the person you picked a fight with was not skinny.

Aight imma head out
Anshaal Chawdhery
Anshaal Chawdhery:
The quickest 17 minutes on YouTube
Steven Leyson
Steven Leyson:
Arnold speaking like he knows everything man hands down.
Milorad Novakovič
Milorad Novakovič:
True bodybuilding icon 💪 there wasn't a muscle on his body that was to small or to big 👌
Back in the days when bodybuilders looked like Greek Gods instead of Ninja Turtles
Avatar Nutrition
Avatar Nutrition:
Rest in peace Franco, you're a legend that will live in our memory forever.
Karwin Chau
Karwin Chau:
“It’s important to get the stretch and the flex” Arnold.S
Arnold Schwarzenegger is the literal manifestation of “live life to the fullest”
SO MUCH to learn from this guy wow, just wow!
Yalis Flores
Yalis Flores:
Watching this while every gym is closed is so depressing lmao
Jerry Vasquez
Jerry Vasquez:
Brain: I am prepared for what is to come.
Me: lmao
Pitch, Action, Go Again
Pitch, Action, Go Again:
I was always an Ectomorph.
I could eat whatever I wanted.
It was hard to gain muscle.
At 19 I joined the Army at 53kg.
3 months basic training later I was 63kg.
On deployment I trained for 6 months only gaining a few kg in high heat.
I left the army and In my mid 20's I managed to get to a point where I was happy about 68kg.
2016 I became a Dad and forgot the gym.
I lost a lot of my strength and sat at 63kg.
2020, lockdown.
I was always an Ectomorph.
I got fat. I dont necessarily look fat with clothes on. But I feel fat. I take my shirt off and I hate who I see in the mirror. Afraid to weight myself, afraid to die young.
I'm nearly 30. I'm hitting the gym again in a hope to save myself.
Corbin Nel
Corbin Nel:
The way Arnold wipes his face with a towel instead of getting one for his friend💀
Wait i have never seen the terminator and dont know anything about it but is he from the terminator
J. Weatherford
J. Weatherford:
Since he's such a gym wizard, can we call him Dumbelldore?
Sammy Harris
Sammy Harris:
Tldw: do drop sets of every exercise that exists.
Yanqi Hao
Yanqi Hao:
He said I went down nearly hit the ground then went all the way up and hit the dumbbells, but in reality, the dumbbells were not even close at the top when he did flies.
Skinny and Homeless
Skinny and Homeless:
Arnold has been an inspiration to me especially during lockdown. Hope to incorporate more fitness video into my travel vlogs hopefully when I gain more mass.
Sending love to all from Canada 🇨🇦 🙌❤️
Ade Stickbaby
Ade Stickbaby:
"Everyone's got a plan until they get shocked in the muscle." -Arnerd Schwalzlingr
I'm not a huge fan of the bodybuilder look, especially modern body-builders but god-damn, Arnold's chest is a piece of work. Magnificent - no homo.
John Cooper
John Cooper:
"Shock the Muscle". Love it.
inge görhan
inge görhan:
He fixed his life on his own ,, and was among them hollywoods highest paid !! and governor haha what a man haha ... you can only admire this man absolutely :-) Though he had to change liver !!
OMG My Money
OMG My Money:
Muscles: I am shocked [in captain holt’s voice...]
Leonard Wong
Leonard Wong:
He's the man!!! Truly the best body builder of all time!!
ram raj singh chauhan
ram raj singh chauhan:
Those disklikes are Arnold's muscles who got shocked.
Jeff Mattel
Jeff Mattel:
Arnold's first words as a baby were “Get to the choppa!”
Cassini Jr.
Cassini Jr.:
I shock my muscles everyday.
I get up to workout. And then I go back to sleep.
Lawrence L.
Lawrence L.:
I remember being in my late teens, early 20's. That's a Perfect age to bodybuild...your body reacts so easily to working out and supplements and muscle growth and intensity. Every male that age looks so buff and healthy and intense and perfect without even trying.
4:42 - The cameraman was very smart in including the mirror division on the take 😉
C C:
Notice how the bodybuilding aesthetic has changed over there years? It can be directly attributed to technological advancements in PEDs.
Arnold: Ima hit the gym
The gym that took many hits: ah shit..
Rami Altaki
Rami Altaki:
"It is fateful and ironic how the lie we need in order to live dooms us to a life that is never really ours."
Curtis B Hutcheson
Curtis B Hutcheson:
He was the king of bodybuilding.
Lorena Prieto
Lorena Prieto:
I can't believe I watched this 17 minute video in total concentration 😂...
Killon Hype
Killon Hype:
anyone that is depressed just watch him he is the legend that would make depression not existant anymore he is always happy and calm inspirational and a great person alone to see
Catcher_In_The _Pie
Catcher_In_The _Pie:
Arnie is saying the opposite of what other lifters say.
He says start strong and go down. Shock your muscles.
Modern lifters say work up...