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!
► Arnold Schwarzenegger's Blueprint to Mass: bbcom.me/2EqSJTB
► Arnold Schwarzenegger's Blueprint to Cut: bbcom.me/2EqDPg8
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."
► Arnold Schwarzenegger's Blueprint Training Program: bbcom.me/2yHIrMh
| Recommended Mass-Building Supplements |
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► Post-Workout: bbcom.me/2yHke8I
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31 жов 2015





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Trey Drake
Trey Drake 8 годин тому
Who else liked this video just from Arnie’s opening speech.
Jonathan Elliott
Jonathan Elliott 13 годин тому
The Incredible Hulk and The Terminator on the same stage together. Holy shit!
Em Ayy
Em Ayy День тому
dhiraj kore
dhiraj kore День тому
How smart he was?! That's why he is legent
William Harrell
William Harrell 3 дні тому
Arnold was never known for training heavy in any exercise or for any body part. He did light to moderate weights for high reps and high number of sets.... He is also well known for exaggerating everything...
Divyansh Kumar
Divyansh Kumar 3 дні тому
But he didn't tell his cycle
Levi Grech
Levi Grech 4 дні тому
Living Legend
SSGSS Gogeta
SSGSS Gogeta 4 дні тому
Thicc thighs save lives
Nathan Romanelli
Nathan Romanelli 4 дні тому
I watched this on my lunch break while drinking a shake from the blender and eating a meal prep. I have ascended.
Tommy Oh.
Tommy Oh. 4 дні тому
13:30 b-but milk is for bebbys you said.. beer is for men
Virtual Reality
Virtual Reality 4 дні тому
In the morning if you give me just 3 scrambled eggs... This fcker is use to being served.... Never cooked his own meal after the age of 30 in his life lol.
Jon in Osaka
Jon in Osaka 4 дні тому
I see Mike Mentzer in the back @14:16
William Dawkins
William Dawkins 5 днів тому
Coachella Schwarzenegger probably wins titles to this day. I'd love to see him on stage in comparison to guys today.
Ed Kennedy
Ed Kennedy 5 днів тому
I love listening to Arnold, he knows what he's talking about unlike all of the experts that are out there now that will tell you the opposite lol.
Ali Sherri
Ali Sherri 5 днів тому
I didn’t understand what he meant at the end by saying: the protein, minerals, vitamans and training you need stays the same and thats important...
Roger Federer
Roger Federer 6 днів тому
I turned down several pages in the comments section to see chicks' comments .. but found none 🙄
TetraFoot 7 днів тому
he had very good anthropometrics too... U can't build such a body on anyone who's height is 188... He was mighty ;)
Ob Populi
Ob Populi 7 днів тому
The line that Dorian Yates took too seriously "I'll be back"
Sgt Burrito
Sgt Burrito 7 днів тому
5:19 when u kill pennywise
Abigail Frye
Abigail Frye 7 днів тому
He makes me wanna hit gym now and hard
Michael S.
Michael S. 7 днів тому
2:53 2nd place be like .oO( *sadface* but look at my arms bro )
Lexapro 5 днів тому
Michael S. That made me crack up!
Reamerb 7 днів тому
I swear that was the hulk???
Carlos Santana
Carlos Santana 4 дні тому
Yes Lou Ferrigno
krille topah
krille topah 7 днів тому
im sorry arnold for our disgraceful generation, filled by fortnite gamers;(
Trev Swen
Trev Swen 8 днів тому
This man can actually talk because his career is proof of what he says.
††smith christ opher justin††
shocking muscles -__- do that near homeless people....
Caleb Paul
Caleb Paul 8 днів тому
I think all that he needed to say was "I workout for 5 hours a day"
ZadfrackGlutz Zesozose
ZadfrackGlutz Zesozose 8 днів тому
You know you've made it when a little schmoynkis fanboy kisses your ass just like this 14:02
Luis Rodriguez
Luis Rodriguez 8 днів тому
2:39 Freddy from iCarly?
Mico Woods
Mico Woods 8 днів тому
This is amazing the amount of good advice here for free I’m no Arnold clearly but I’ve concentrated on the basics and it’s crested a good foundation
Eli j mannn
Eli j mannn 8 днів тому
Im watching this then i see a commercial i see hulk and i say to myself "theres arnold!"
Alessandro Bautista
Alessandro Bautista 8 днів тому
What's wrong with Arnold's hand I've seen that same Band-aid in his Right hand in like 3 different Documentary
Anass Accente
Anass Accente 8 днів тому
6:39 all you need to build your muscles faster is just CocaCola not like today tons of supplements and hormones.
CML 8 днів тому
Biffie boi
Hulk Hogan
Hulk Hogan 9 днів тому
I have 24 inch pythons brother
Kasima Puamau
Kasima Puamau 9 днів тому
DramaticYT 9 днів тому
he might be old in 2019 but he can beat your ass
DDK R 9 днів тому
Thanks for this arny very helpfull!
what’s up 124
what’s up 124 9 днів тому
I go gym 3 hrs a day, sometimes more.
Juston Waits
Juston Waits 6 днів тому
I used to but i feel that it’s more effective when i go for about an hour and a half and just train with a lot of intensity
Binish Babu
Binish Babu 9 днів тому
4 MAIN DARK DARK DOORS ACROSS THE world.. Who ever take me LAX is LUCKY Through out LIFEwith their WIZE FAMILY
Zack Delarosa
Zack Delarosa 10 днів тому
Look at 1:22 and then look at 1:26 this is why you should be natural you wouldn't be as big as the before but you wouldn't lose as much as the after
Antoniocachuelacultur Perez castilla a a
mi ídolo por muchas faltas pongan tiene un cuerpo increíble las piernas en aquella época era todo distinto el sistema perfección humana eso pude llamar un cuerpo bonito y fuerte
Caffeinated Critic
Caffeinated Critic 10 днів тому
The lazy fatties calling Jeff Cavalier “scrawny” in the comments are adorable.
Beastly SWGoH
Beastly SWGoH 7 днів тому
@daniel voss I’m confused. What are you trying to say?
daniel voss
daniel voss 7 днів тому
Cant find one comment about jeff.. do you just want to have something to say?
Beastly SWGoH
Beastly SWGoH 7 днів тому
Caffeinated Critic yeah I agree. Jeff is the best
TheNuggzt3r 10 днів тому
The sad thing is that Arnolds body would be the best by far in nowadays bodybuilding competitions however he wouldnt win shit. Some ugly ass freaks would win
mr shopar
mr shopar 10 днів тому
The biggest badass Arnold has played in his career is himself
Azz Greaves
Azz Greaves 8 днів тому
Couldn't agree more, your comment deserves so much more likes .
Marko Dejanovic
Marko Dejanovic 10 днів тому
Limbu Bishal
Limbu Bishal 10 днів тому
josh waters
josh waters 10 днів тому
Is that that the seiko arnie watch on arnolds wrist ?
SuP3r_hAzE69 10 днів тому
5:54 Best Feeling Ever
B̋l̋űe̋ ̋C̋h̋i̋l̋i̋
B̋l̋űe̋ ̋C̋h̋i̋l̋i̋ 11 днів тому
Arnold got a boner by looking at his own body.. 11:03 I *shocked* my brains out😂
JeZeus Morales
JeZeus Morales 11 днів тому
What’s the song at the beginning
Basic Coding With Adam
Basic Coding With Adam 11 днів тому
0:47 No one, I repeat no one says “Arnold Schwarzenegger” like Arnold Schwarzenegger
Mark Rutte
Mark Rutte 2 дні тому
Basic Coding With Adam i believe it is the german way of pronouncing it
Nico 7 днів тому
In Germany everybody says it like he.
tallblackpunk 11 днів тому
Listening with my headphones on and heard “full pectoral muscle” echo into my brain hrs after watching
Katlego Bopape
Katlego Bopape 11 днів тому
'Let your body know it doesn't know what's coming '😁 I like that. Arnold is a genius
Set Rojas
Set Rojas 11 днів тому
Ive never seen a youtube video with this much likes😱❤❤
Jason Galvez
Jason Galvez 11 днів тому
"I can tell you that my DELTOIDS were... SCU-REE-MING...because I shocked the muscles."
the_pale_ rider_
the_pale_ rider_ 11 днів тому
FadeToBlack89 11 днів тому
Greatest intro ever. So inspiring
Prasannakumargnr Prasannagnr
Prasannakumargnr Prasannagnr 12 днів тому
Digger guns musscles
Ashu Ana
Ashu Ana 12 днів тому
God bless you.🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🏵🍂🏵🏵🏵🏵🏵🏵🍂🍂🍂🍂🍂🍂🍂
LypoOfficial 12 днів тому
He protecc He attacc But most importantly He put the weights bacc
Introducing my Widebody Toyota Supra!!
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