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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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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Publicado em


31 Out 2015



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Comentários 100   
Muralha 42 minutos atrás
I shocked the muscle when I was reaching for the remote today.
Charlie Gebrail
Charlie Gebrail 2 horas atrás
How to train with constant regular weekly, bi daily use of “HEAVY STERIODS” shocking the steriods
Growl xxxtendo
Growl xxxtendo 2 horas atrás
eat 10 Arnold’s a day bro
Simple strawberrys
Simple strawberrys 3 horas atrás
I love him ❤️
Noah King
Noah King 6 horas atrás
flies are so painful
james Gand
james Gand 7 horas atrás
I know everybody is gonna get upset when I say this but Arnold has no legs. He upper body is unmatched and no one can mess with it but the legs are kinda trash.
Wittes & Antoinette Beukes
What cardio did Arnold do or did he not do cardio
pow shredder
pow shredder 9 horas atrás
step one, inject.
Mat Vin
Mat Vin 10 horas atrás
I love this movie.
Mark Carlsson
Mark Carlsson 10 horas atrás
Watching this while eating chips
Maurice drew
Maurice drew 10 horas atrás
He left out the part about being a streroid user!!!
dee doh
dee doh 11 horas atrás
shoot junk................... Is this legal? to show this shit?
Jaw Bee
Jaw Bee 13 horas atrás
9:25 who is this black guy ? Great body!!!
Leon Maliniak
Leon Maliniak 14 horas atrás
This channel is obviously of interest to men and so is HAIR LOSS, so I post this important notice here. Conventional medicine has FAILED to solve HAIR LOSS because it has focused only on blocking DHT. I cured my HAIR LOSS with a NEW method described at @t which explains why the MAIN cause of HAIR LOSS is not DHT but a reduction in the BLOOD FLOW to the scalp due to a tight lower scalp layer called the GALEA and shows how to cure hair loss with no drugs, no lotions and no surgery
Tranhoang Ngochan
Tranhoang Ngochan 14 horas atrás
I love this movie.
Cao Va
Cao Va 15 horas atrás
Pongan más videos de porno es lo que más estusiasma.
carl lofthouse mma
carl lofthouse mma 17 horas atrás
He was quite muscly you know
Virginia Sullivan
Virginia Sullivan 22 horas atrás
nice vid. Lou was actually larger but didn't LOOK larger and wasn't as cut as Arnold so... Arnold won.
syed hussain
syed hussain 23 horas atrás
Curious to know why he got heart strock.
Yu-Jie Wu
Yu-Jie Wu Dia atrás
Why golden era athletics usually press with barbells? Is it because dumbells aren't heavy enough at that time?
sanjeev srinath
sanjeev srinath Dia atrás
People should realize being fit is for everyone and being a body builder is not. That's why we don't see glorious physiques like these anymore. As important it is to work hard it is equally important to have a gifted genetics. Its the hard and sour truth.
Pa One
Pa One Dia atrás
He is just a xxxl sized aesthetic body builder with A male attitude. Simple.
Ma Ida
Ma Ida Dia atrás
every muscle in my body gets shocked by my random walks, runs, activities .. except one. that one goes through a regular, consistent, same activity day after day since many decades
Ma Ida
Ma Ida Dia atrás
The guys judging these competitions with their pen and paper and rat claws .. what a sham. Only a body builder has to be the judge in a body building competition
Ma Ida
Ma Ida Dia atrás
Just listening to him speak made my muscles stronger .. i'm not kidding .. i swear ..i felt them tighten and some nerves showed up
Ta Nam
Ta Nam Dia atrás
Victor Heranandez
Working hard towards your goal and setting a new one... it teaches all you need to know about life
Han Hoz
Han Hoz Dia atrás
CrackerJack Dia atrás
I wish I could have a short time with Arnold. Just to hash out our realities and experiences. To find some closure for Me, and ultimately a closure to my relationship with my late father. My Dad loved him and I was always jealous of Arnold because at times I felt my Dad was more into Arnold than he was with me... his own son. But at the same time, I was also so much into anything Arnold. Mostly movies, but ... you get my point. How I want to pick at his brain while he is here since my Father has left so long ago.
Ronda Hawkins
Ronda Hawkins Dia atrás
nice vid. Lou was actually larger but didn't LOOK larger and wasn't as cut as Arnold so... Arnold won.
bj d
bj d Dia atrás
The weight of my conscious is enough resistance for me
Noi Tung
Noi Tung Dia atrás
Yang sayang aku like yang cinta allah coment.
Garrett Black
Garrett Black Dia atrás
Long story in short: Shock the muscle.
Tobaxy Dia atrás
0:13 *among us* *arnold schwarzenegger is sus*
Ch Farrukh Afzal
Ch Farrukh Afzal Dia atrás
'Arnold Press'
sas mad
sas mad Dia atrás
This guy shocked the world
sas mad
sas mad Dia atrás
This guy shocked the world
UFC 238
UFC 238 Dia atrás
Yang sayang aku like yang cinta allah coment.
robin harmon
robin harmon Dia atrás
Sometimes I just skip the gym to really shock the muscle.
General Lee
General Lee Dia atrás
Arnold: the legend ❤️🇺🇸❤️🇺🇸
Patrick Conley
Patrick Conley Dia atrás
Every other vid: don't go to far with the Flyes Arnold: go to the floor I'm going to listen to 7x Mr. Olympia tyvm
Hector Lopez
Hector Lopez Dia atrás
Joseph is following in your footsteps.
Jun Wui
Jun Wui Dia atrás
I love u girl
Raymond Espera
Raymond Espera Dia atrás
Thu Tra
Thu Tra 2 dias atrás
Ta E
Ta E 2 dias atrás
Duke James
Duke James 2 dias atrás
What I learned from this video is to do every exercise in existence.
Ro_ _
Ro_ _ 2 dias atrás
Y’all gotta remember he was working out for show not for STRENGTH
Tan Dep
Tan Dep 2 dias atrás
rivolinho 2 dias atrás
Arnold: Ok, I think I will begin with my usual dumbbell curls......OR MAYBE ILL JUST BEND OVER ROW THIS BOAT ANCHOR INSTEAD! Arnold's muscles: I'm shook!
Luz Kan
Luz Kan 2 dias atrás
GEO Alberta
GEO Alberta 2 dias atrás
@ the world in 2021
Michael Klips
Michael Klips 2 dias atrás
Sometimes I just skip the gym to really shock the muscle.
Afnas inTheHouse
Afnas inTheHouse 2 dias atrás
M doing arnold exercise for shoulder
Ebrelus 2 dias atrás
Shock the muscles but then sleep well and wait until FULL RECOVERY. Arnold was drinking beer working out. He was a savage - nobody normal can trail like that... only the BB monsters with unlimited stamina.
Aris Kouts
Aris Kouts 2 dias atrás
Ass hole
V V 2 dias atrás
Mmmm ....the hart is the big boss if can handle this types of exercises
LOVE X.X.X 2 dias atrás
Very nice….
abdull wahab
abdull wahab 2 dias atrás
cheese burgers shocked my six pack's into becoming one big pack..
Damian 3 dias atrás
One word Legend.
Uncle Daddy
Uncle Daddy 3 dias atrás
You need the right genetics too.
Ted Baxter
Ted Baxter 3 dias atrás
Arnold had a funny story about getting challenged by Jack Lalanne to a pull up contest. Arnold was ready to clobber Lalanne with massive amounts of pullups, but it didn't quite work out that way. Lalanne clobbered him. Arnold said his arms were so wiped out that he couldn't lift them for three days after the contest.
Ted Baxter
Ted Baxter 3 dias atrás
obviously the guy worked out hard, but look at the natural bodybuilders. Natural bodybuilders don't look like that. They have body like Bruce Lee.
Denise Haronga
Denise Haronga 3 dias atrás
Jay Ar
Jay Ar 3 dias atrás
Athlean-X (delusional narcissist): WRONG
Matr1x 3 dias atrás
shhh don't tell anyone but i came here just because of his relaxing voice
Confidential Information
Chanandler Bong
Chanandler Bong 3 dias atrás
I didn’t know he was catholic.
Saif Kiani
Saif Kiani 3 dias atrás
100th time watching this video Pre workout for me !!
Ivan Espinoza
Ivan Espinoza 4 dias atrás
Sometimes I just skip the gym to really shock the muscle.
weloveutd 2 dias atrás
Copy the top comment is the way to go 😂
Dung Lam chi
Dung Lam chi 4 dias atrás
0:40 she is hot girl and sexygirl.
Richard Ciccone
Richard Ciccone 4 dias atrás
Love u Arnold great entertainer lol
Ben Sosa
Ben Sosa 4 dias atrás
Only way to get big is by taking notes from this legend!!!💪🏼💕
Free Brit Is Back!
Free Brit Is Back! 4 dias atrás
Looking at the modern arnold.. I forgot how truly massive he was LOL.
KING MONEY Sucks 4 dias atrás
Arnold then: "Work the back." Arnold in movies: "I'll be back." Arnold now: "Ow, my back." Edit: This is either a lot of people's first day on the internet or almost none of y'all have a sense of humor.
KING MONEY Sucks 4 dias atrás
Arnold then: "Work the back." Arnold in movies: "I'll be back." Arnold now: "Ow, my back." Edit: This is either a lot of people's first day on the internet or almost none of y'all have a sense of humor.
Crixus 4 dias atrás
i just love this man!!!
Kabelo Tonny Senokwane Vanvoer
Is good to do the right exercises nic
vetzaaak 4 dias atrás
I sometimes shock my abs when the remote control is too far to reach without doing a situp.
jeff savoy
jeff savoy 4 dias atrás
Blue print to have gains like that 1.steriods 2.lift eat sleep 3.more steriods
Mohit Thakur
Mohit Thakur 4 dias atrás
Translate kro hindi mein
Nichola Blakely
Nichola Blakely 4 dias atrás
The generally accepted protocol for bodybuilding today is basically exactly what Arnold did, so many people learnt from him but he also listened to his body and knew exactly what worked for him, he was an independent thinker, didn’t follow anyone else’s rules or protocol, he worked out the best strategies to achieve success, I love that!
SlingbladeJim 4 dias atrás
# 1..................inject one quart of Nandralone Deconate twice a week......................................
Sai Fuimaono
Sai Fuimaono 4 dias atrás
I'm now 52.. and been out of the the gym for over 20yrs... its now time to shock my hole body lol
Charly Brador
Charly Brador 5 dias atrás
Arnold you rock
Justin Harris
Justin Harris 5 dias atrás
Who else randonly got recommended this 5 years later
I am a Pokerface
I am a Pokerface Dia atrás
SandwichEater 5 dias atrás
Did he train everyday to gain that size of muscles?
Xavier 5 dias atrás
Men: workout and compete in most muscular person competitions... Girls: Ok! Let’s see who is the prettiest!
SkipTrack 5 dias atrás
Arigato! Master sensei!
John Talisay
John Talisay 5 dias atrás
Bodybuilders back then looked like genuine pieces of art. Today they look like science projects gone wrong.
Jeffrey Richardson
Jeffrey Richardson 5 dias atrás
duptia chromosome grace of god go i alone kaitlin mahlerts bone
Jeffrey Richardson
Jeffrey Richardson 5 dias atrás
testoserone rush laurie shermans orange crush matthews corn meal mush
Ayuba Kosoko
Ayuba Kosoko 5 dias atrás
lets talk about the black dude at the end. That dude is ripped
Aksh Mehta
Aksh Mehta 5 dias atrás
My muscles were so shocked when I actually went to the gym.
Robert 5 dias atrás
Those were very different times. Glad it worked out for him.
Kyle Clark
Kyle Clark 5 dias atrás
Those guys looked much better than today
Edu Oliveira
Edu Oliveira 6 dias atrás
15:18 Lou Ferrigno???
The Dark Dwight
The Dark Dwight 6 dias atrás
My muscles were shocked when they've seen Arnold's. GAINS
Dale 6 dias atrás
Arnold is a legend he is the best. and not only in bodybuilding, wok hard and you will do whatever you want if it is real.
fredric gelman
fredric gelman 6 dias atrás
How did you do it? “witfh hærd whærk”
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