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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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31 жов 2015

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КОМЕНТАРІ 80
Joshua LaClé
Joshua LaClé Годину тому
GOAT!
King Los
King Los 3 години тому
8:14 Goddamn that peak looking higher than Mt. Everest
King Los
King Los 3 години тому
My gym just opened back up AMEN to that
Rs Dizzy
Rs Dizzy 7 годин тому
I am the terminator
Joker Alkatraz
Joker Alkatraz 9 годин тому
Muscle : i know you routine. Arnold : imma about to destroy this muscules whole career
Rappy Modji
Rappy Modji 12 годин тому
This is a real body of a real legend in body building. I hate bubble gut! How was dat a thang everrr??? 😢
Omar lpz Lopez
Omar lpz Lopez День тому
Legend, never die...!!
Gio
Gio День тому
Get serious
Leon Haag
Leon Haag День тому
Well i do push ups, sit ups, pull ups and plank.
James Bond
James Bond День тому
Cool
DaZDanker
DaZDanker День тому
This guy knows alot about muscles, he should become bodybuilder, or maybe a Sci-Fi robot set to destroy the human race, or maybe a governor, og maybe star in multiple Predator movies
Blue Dragon
Blue Dragon День тому
My friend shocked his muscle (electric) then he died😢
Delicate Little Snowflake
Delicate Little Snowflake День тому
GET TO DA CHOPPAH!!!!
dma homoeo lab Akram ch
dma homoeo lab Akram ch День тому
gold
Blarson 12
Blarson 12 2 дні тому
Arnie is THE BEST no one can compare.
Arthur Zhuk
Arthur Zhuk 2 дні тому
The secret is to chew gum while lifting.
Luz Cruz
Luz Cruz 2 дні тому
Arnold was ahead of his time
Manvir Sandhu
Manvir Sandhu 2 дні тому
young arnold look like a very buff high test version of tom brady lol
Kyle Woyak
Kyle Woyak 2 дні тому
Hey Guys! Whats the biggest struggle you are having with gaining muscle right now?
Energy Hammer
Energy Hammer 2 дні тому
I bet the young Arnold would say to the old one that he looks like a vegetarian
Rominho Guedes
Rominho Guedes 3 дні тому
Se o cara está falando em inglês, a legenda deveria ser em português, vai entender...
Tony Cortina
Tony Cortina 3 дні тому
Gym, Weights = Arnold Schwarzenegger 4-Ever💪🍺
Johnny TheHandsome
Johnny TheHandsome 3 дні тому
You guys missed to film the "supplement trip" to mexico
xzsdfvdfbv
xzsdfvdfbv 3 дні тому
It's funny how there are a million books, articles, websites that tell you which execises to do and how to do them, but it's a lot harder finding real advice on how heavy, how many reps, how many sets.
Ramadan Osmanovski
Ramadan Osmanovski 3 дні тому
Best Genetics I've ever seen hes skin was really thick thats amazing
Tyler Manning
Tyler Manning 3 дні тому
Notice he says create not build, and i see this with my own workouts i see new shit on me that wasnt there before, new muscles being exposed
Steven Caesar
Steven Caesar 4 дні тому
I'm still the only idiot in the gym with a hoodie and headphones you can hear whispering and if it's late at night yelling. "Ah-nold, AH-nold, AH-NOLD" 🤷🏻‍♂️🤦🏻‍♂️🤷🏻‍♂️🤦🏻‍♂️😅. It actually helps on the last set !!! Thank you Arnold and Louie !!!
Mack Jigger
Mack Jigger 4 дні тому
He's like a professor in his field
Sandor Clegane
Sandor Clegane 4 дні тому
There's only one blue print for size "you get stronger, you get bigger" it realy is that simple
jovial_fernandes Fernandes
jovial_fernandes Fernandes 4 дні тому
This is a video that even if you are not into weight-lifting will motivate you to push yourself to your absolute best in whatever that you may do.
Szinti Ladzsun
Szinti Ladzsun 5 днів тому
Greatest
Felix Stengren
Felix Stengren 5 днів тому
is there any scentific research behind this?
Justin Price
Justin Price 5 днів тому
I get to go back to the gym this Sunday! So freaking excited.
Otec Bomije
Otec Bomije 5 днів тому
BEST ALL TIME.
CrisMeggs
CrisMeggs 5 днів тому
the shocking the muscle is so damnn true i was doing a drop set on the leg press with 5 plates and i went to failure then i went to 4 plates then 3 and so on till i was at 1 plate and once i got up i couldnt even walk and my knees kept locking out by themselves
National Acrobat
National Acrobat 5 днів тому
Bodybuilding is a bizarre and kinda cringy waste of time. It's no different than spending hours and hours every week on make-up and manicures, or on some kind of computer rpg character. All that time and effort... to accomplish what exactly? If your main focus in life is your appearance (your ego) something is deeply wrong with your life. Stay healthy by all means, but you don't need more than a good diet and 3-4 hours of exercise a week to do that. Spend the rest of your time learning actual skills and becoming a useful person instead!
jimy thomas
jimy thomas 5 днів тому
I SHOCKED my muscle,by going to gym and then just came back home !!
Penda
Penda 3 дні тому
😂
Cyberdemon Mike
Cyberdemon Mike 5 днів тому
*Watching this whole eating junk and not planning to do anything the rest of the day. Savage*
Hound
Hound 6 днів тому
A wealth of information
Tweezy Ofc
Tweezy Ofc 6 днів тому
No homo but at 11:05 it looks like Arnold has a boner
L0r3n2
L0r3n2 6 днів тому
I've been working out since college and I used to love going to the gym but now I hate it. It's not that you want to but because you have to, it becomes a passion but later on a necessity in my life. Thanks Arnold for showing the way
Mutombo Says
Mutombo Says 6 днів тому
*Sucks to never see his children continue his legacy, but continue to use his credit card*
KoalaBearPup
KoalaBearPup 6 днів тому
I just eat pizza 🥺
sumit borse
sumit borse 6 днів тому
bodybuilders back then was look like greek god and todays bodybuilders are look like pregnant monster..
Jacob Juarez
Jacob Juarez 6 днів тому
the music in the background sounds like mission impossible.
Susan S.
Susan S. 6 днів тому
This what the male body should look like. Everyone needs to build a home gym. It's the new normal
Jake Story
Jake Story 6 днів тому
I love sholking tha muskle!
Gary Kain
Gary Kain 6 днів тому
So he was acting in Conan the Barbarian, and it wasn't that his English was limited. He actually has less of an accent when he was in his twenties than he does now. Who'd o thought.
hehe
hehe 6 днів тому
watching this and the gyms are closed is torture i just want to go to the gym 😢
Mulo Motivation
Mulo Motivation 6 днів тому
Every single person used this program
Sharoon Javaid
Sharoon Javaid 6 днів тому
Too much fake philosophy. No real advice.
Yassin Alsahlani
Yassin Alsahlani 6 днів тому
This man abuses his muscles like they're not his
Foxy Horse
Foxy Horse 7 днів тому
Worthless advice for non-juicers.
Vu Nguyen
Vu Nguyen 7 днів тому
Just told my muscle I will start doing push up tomorrow, they already shocked.
linkuei83
linkuei83 7 днів тому
Now you understand why Lou turns green.
Lil Rob
Lil Rob 7 днів тому
I can workout for hours but cant find a diet that I like besides junk food 😔
Drewwskiii
Drewwskiii 8 днів тому
Watching so many videos like this to build that hunger, so when things are back.. its gonna go DOWN
deepak singh
deepak singh 8 днів тому
How it feels to live with such glory and legacy..😍
Daniel N
Daniel N 8 днів тому
we should listen more to this guy, If someone in this world knows how to get some, thats Arnold. He gets some!
kanishk kashyap
kanishk kashyap 8 днів тому
This guy still looked human with all that muscle....he is still in my opinion the best to ever do it
Sivaprasad B
Sivaprasad B 8 днів тому
Go corona... go corona...
Venus Lunsford
Venus Lunsford 8 днів тому
Arnold will always be the legend in bodybuilding. ❤❤❤💪💪💪🙏🙏🙏
M.A Monroy
M.A Monroy 9 днів тому
Everybody knows how to train for mass 💊💊💊💊💊💉💉💉💉💉💉💉💉
M. G.
M. G. 9 днів тому
The entire lock down was totally unnecessary. This Corona virus stuff is media fear mongering and propaganda over a flue virus that has an actual death rate of 0.8 percent or less.
Savage squad
Savage squad 9 днів тому
How can 11k dislike this legend?
Finn Bell
Finn Bell 9 днів тому
And 30 to 40 mg of d bol a day for 3 months at a time
ace x
ace x 9 днів тому
Everyone in the comments complaining about gyms being closed while I train 6 days a week at home. Don't make excuses just do it.
Mich Man
Mich Man 9 днів тому
Arnold how are you and big Lou doing I know you guys were competing years ago and you guys became best friends that's awesome! tell Lou ferrigno Mich Man said hi I'll probably see him on King of Queens lol Mich loves u to Arnold I'm a big fan of you guys stay in shape and put those cookies down! LOL
2004 ALCS
2004 ALCS 9 днів тому
Arnold had the best chest ever.
soso jerry
soso jerry 9 днів тому
t2!
eyeCU13
eyeCU13 9 днів тому
Shock the muscle! I'm getting that on a t-shirt. If that's successful, maybe a tattoo next))
Harsingh Patwal
Harsingh Patwal 9 днів тому
Arnold talk to his muscle like it is his enemies
Umar buda
Umar buda 9 днів тому
Hi
bryan robinson
bryan robinson 9 днів тому
4:09
BULLET XD
BULLET XD 10 днів тому
Who agrees Arnold has still the best body shape nd is unique.😏
Prtilliery
Prtilliery 10 днів тому
Damn I’m inspired to slam the fucking weights when the gym opens back up. Shock the muscle, shock the world! 💪🏾
TheMichigander
TheMichigander 10 днів тому
step one get a needle
Arnab Biswas
Arnab Biswas 10 днів тому
Body: Oh, you’re gonna start with 315? Instead of starting with 135 you’re gonna start straight with 315? Arnie: I can’t beat the hell out of you without starting with 315. Body: Oh ho, then start as you wish.
transbest transbest
transbest transbest 10 днів тому
He actually gave a personality to his muscles and talk to them like peopel....what the heck!
Jim
Jim 10 днів тому
That moment when Arnold could curl more than you can bench.
Curry Freak
Curry Freak День тому
Tom Brady can throw a football over 50 yards. Arnold Schwarzenegger can throw Tom Brady even farther😂
Jim
Jim 3 дні тому
schwartzy65 And I can’t even bench that, for one rep. I’m just gonna go cry in a corner now...
nameless 1
nameless 1 3 дні тому
feelsbadman
schwartzy65
schwartzy65 4 дні тому
His max was, Cheat curls with 125kg (275lbs) 3 reps
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