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



Published on 4 years ago

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: http://bbcom.me/2EqSJTB
► Arnold Schwarzenegger's Blueprint to Cut: http://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: http://bbcom.me/2yHIrMh



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Comments :


II G0LD1NG II . 2 hours ago

Arnold the muscle whisperer

Yash Tharma

Yash Tharma . 5 hours ago

Get to the mass.

Independent Transport

Independent Transport . 11 hours ago

How many bodybuilders does it take to screw in a lightbulb? Only one. The rest stand around yelling "You're getting HUGE!"

Reginald Dentry

Reginald Dentry . 1 day ago

Dont forget the pharmaceuticals he may have used

Nayan Kalapgar Vlogs

Nayan Kalapgar Vlogs . 1 day ago

When I listen to Arnolds voice I FELL LIKE I AM LIFTING WEIGHTS

Nayan Kalapgar Vlogs

Nayan Kalapgar Vlogs . 1 day ago


Mr. Truth

Mr. Truth . 1 day ago

Shark duh muscle!!! Start by bench pressing a Buick for one rep. Then remove the spare tire for one rep. Remove another tire for one rep until you’re out of tires. Then work your way down from a Prius to a baby cow. Then eat the baby cow for protein and repeat. I did this routine and my muscles were screaming...why? Because I sharked the muscles!

Robert Ndungu

Robert Ndungu . 1 day ago

shock the muscle baby


Eden87 . 2 days ago


Tyrin Scott

Tyrin Scott . 2 days ago

I like how charismatic this dude was. I fucks with you heavy my g 💯coming from the underground

Lieu Ninh

Lieu Ninh . 2 days ago

body khie qua

Daniel Andrade

Daniel Andrade . 2 days ago

Nice! but Arnold Schwarzenegger can't run 1KM. So... this is all bullshit


JBM 1 . 2 days ago

The "eating the right way” is difficult since healthy foods and supplements are expensive and I’m only a teen

Gaute Strand

Gaute Strand . 2 days ago

you're like a god to me...


redemption . 2 days ago

Man this is so inspiring and motivational what a legend.

John Smithy

John Smithy . 2 days ago

I can’t be the only one who gets giddy and excited when you see him flex his perfect muscles

Jason Fuller

Jason Fuller . 2 days ago

This was fascinating. Not that it was about bodybuilding but the passion he had and still has for it. His approach to it and the devotion with which he speaks about it is enthralling. His "thing" was bodybuilding but I believe that whatever else his passion could have been, he would have been the greatest at it. Badminton, cooking, shoveling snow it wouldn't matter.

Tarun Jude Pereira

Tarun Jude Pereira . 2 days ago

Bruh the 9.7k people who disliked my be at the absolute worst moments in their life😂

Jonathan 82

Jonathan 82 . 2 days ago

Watching this makes me feel like an ant

Ted Hub

Ted Hub . 3 days ago

Arnold in his prime, is as close as we will get to a divine body physique

Jessie Wilson

Jessie Wilson . 3 days ago

you don't know what's coming next - move the bar higher

Jessie Wilson

Jessie Wilson . 3 days ago

greatest bodybuilder of all time

Bablu Yadav

Bablu Yadav . 4 days ago

Sir love you

sagar patil

sagar patil . 4 days ago

Arnold is not a human he is god


Gareth . 4 days ago

Terminator fought with his own muscles fml

Joseph Collings

Joseph Collings . 4 days ago

Beast awesome

Michal Majtan

Michal Majtan . 4 days ago

Seem like asshole

Levi Springer

Levi Springer . 4 days ago

Muscle Pharm was a grerat product until Muscle Pharm sold out to Wal-Mart..

Sarmed Baiati

Sarmed Baiati . 4 days ago

Aronld is The Best Bodybuilding Forever..Nobody can´t be like him never

Kerim Grozny

Kerim Grozny . 5 days ago

Everyone in that gym is massive

Vader\ Anakin

Vader\ Anakin . 5 days ago

Listen to Arnold,and live his lessons,and you will gain his success in the gym plus more.. He was a gym G I A N T Thank You Arnold


JUAN DASANTHA . 5 days ago



JUAN DASANTHA . 5 days ago


Jerry Swanson

Jerry Swanson . 5 days ago

Pumping Iron is the one movie I wish I saw when I was a kid. I wasted so much time thinking that if I just lifted weights I'd get strong...it wasn't until I was like 18 and saw this movie and heard him say that you had to keep going to failure (and get enough protein!) in order to get what I wanted. It's not enough to just do hard work, you first have to figure out what work produces results and then do a lot of it.

Super indones

Super indones . 5 days ago

Stallone(John) arnold (jack)

Ketty grossin

Ketty grossin . 5 days ago


Hayden Smith

Hayden Smith . 5 days ago

huge inspiration and great natural genes! also had great insiders to show you what to take and in what cycles for those days before the internet or easily available items from the internet ♥️


Xam271 . 5 days ago

Meanwhile, we've got guys like Rich Piana looking like a Rob Liefeld illustration.

Captain Obvious

Captain Obvious . 6 days ago

He was more like a Greek God. Today's bodybuilders look nasty.

Adamah Mashiach

Adamah Mashiach . 6 days ago

The Frenchman was Arnold's real competition


9 ASLAN . 6 days ago


KK 47

KK 47 . 6 days ago

Back then bodybuilders got girls pregnant, these days body get themselves pregnant

Robert Whitcomb

Robert Whitcomb . 6 days ago

I’d love to see some footage from ‘74....

Helmut Kirchweger

Helmut Kirchweger . 7 days ago

Question: what is best in Gym? ... Arnold answers: crush your workout, see your muscles driven before you and hear the lamentation of the muscle fibers

Wilkins Canario

Wilkins Canario . 7 days ago

I don't know. Schwarzenegger definitely a legend without a doubt Schwarzenegger is history thank you Arnold Schwarzenegger for your good work

Stefan Kuśnież

Stefan Kuśnież . 7 days ago

With all respect, this guy can run a gym. But not a state. It was a joke made on the entire USA. And than the world.

Mario Passamonti

Mario Passamonti . 1 week ago

Hoy es un monton de pellejos estirados...consumidor de anabolicos no es ser deportista..es una mentira un fraude un timador que no vale nada.


Кракажу . 1 week ago

я не понял сколько в неделю ставить?

Rystam sahibov Rystamlvaljon

Rystam sahibov Rystamlvaljon . 1 week ago

Но Арнолд хороший бодибилдер дал когтода свою силу

Rystam sahibov Rystamlvaljon

Rystam sahibov Rystamlvaljon . 1 week ago

Кто занимается уже чемпион боди билдер проводит свою жизнь спорт зале

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