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

  • Am Vor 5 years

    Bodybuilding.comBodybuilding.com

    Dauer: 17:13

    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 |
    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."
    #Bodybuilding
    #Arnold
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lw216316
lw216316

Warning to young people - don't use illegal substances - they can kill you or cause serious damage to your health Avoid disappointment - unless you have the right genetics you will not look like the superstars but you can look better so keep that in mind and at the highest levels they all use illegal substances - so don't expect to look like them if you stay clean - as I hope you will. shock - I would not advise starting with extremely heavy weight - you need warm up first to avoid injury - if you pull a muscle you will regret it.

Vor 11 Stunden
zeshan thomas
zeshan thomas

RESPECT❤️

Vor 12 Stunden
Man Hattan
Man Hattan

THE One & Only. (...no need to mention the name...)

Vor 13 Stunden
Ajinkya Yadav
Ajinkya Yadav

IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Agoge Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

Vor 17 Stunden
WAJID PaperCrafts
WAJID PaperCrafts

I love body building

Vor 20 Stunden
James Conner
James Conner

Shit 300 lbs I can't do shit

Vor 20 Stunden
Lilo Rolland
Lilo Rolland

Seeing the Terminator an the Hulk flexing it out....EPIC!

Vor 22 Stunden
Chris Purkis
Chris Purkis

Since a kid I've been a fan of Arnold Schwarzenegger

Vor 23 Stunden
Dirk Tillaard
Dirk Tillaard

Not worth it spending 3 hours a day in the gym to acchieve this. + eating 6000 calories a day. I’m staying in shape just fine doing 10.000 steps every day on a normal pace.

Vor Tag
Hiitscs music
Hiitscs music

4:08 👁 👄 👁

Vor Tag
bl91978
bl91978

Are we sure he’s giving us good advices?!

Vor Tag
Radu Coroi
Radu Coroi

Is he... the modern day Hercules?

Vor Tag
Classic Hmong Music Productions
Classic Hmong Music Productions

Man those classic bodybuilders were so ripped, gutless, and the vacuum pose is, EPIC!

Vor Tag
Marie Borges
Marie Borges

Aesthetics. Lost in today's bodybuilding

Vor Tag
TheChubbyd07
TheChubbyd07

I still think bodybuilders in Arnold’s generation looks the best. Modern day bodybuilders don’t even look like human anymore lol.

Vor Tag
Angelique Esprit
Angelique Esprit

Notice how his accent went away as he explained his workouts lol

Vor Tag
John Nolan
John Nolan

Golds gym, meat and potatoes 1980 Planet Fitness, Gluten free, raw bats 2020

Vor Tag
John Nolan
John Nolan

57,554,297 views that doesnt have a kardashian or a money shot. Ahhhhnold had perfect proportions. thats why he will always be king, not biggest, not strongest, got the proprtions right, and genetics also helped.

Vor Tag
Product reviewer uk
Product reviewer uk

I start with 315 and do 50 reps. 315 grams is easy 😄

Vor Tag
Craig Hall
Craig Hall

🙏🙏🙏

Vor 2 Tage
WasGibtEs Leute
WasGibtEs Leute

Hahah, as if it were an art. Just hit the gym. Arnold's secret was his medicine. That's it.

Vor 2 Tage
Brandon Tackett
Brandon Tackett

I haven't been to the gym in years so when I finally go it's gonna really shock my muscles

Vor 2 Tage
Not video 1k Subscribers
Not video 1k Subscribers

Shawwk the muscle

Vor 2 Tage
Windrush80
Windrush80

here for the Arnold M.otivation. and the comments.

Vor 2 Tage
Crazyhands Hands
Crazyhands Hands

Lol ru kidding there are men Arnold age that's look even today way better . Don't use drugs period..

Vor 2 Tage
Ferny
Ferny

Today bodybuilding its more about a science/drugs career than gym suffering

Vor 3 Tage
FilmGamer
FilmGamer

Hello recommended.

Vor 3 Tage
Golden experience Requiem
Golden experience Requiem

I’m 14 and a half and doing 100 push-ups and sit-ups I divide into 20 reps for each and 5 sets push-up sit-up then grabbing my 25 pound dumbbell squats abs workouts I’ve been going on for a little more than a month and will never give up

Vor 3 Tage
Reiner Haselhoff
Reiner Haselhoff

Sag mal denkst du allen Ernstes das mich der Festival Bullshit noch interessiert? Tut es nicht.

Vor 3 Tage
boblack ross
boblack ross

Arnold: You have to shock the muscle. Me: Yes Chef. Arnold: What are you saying wait WHAT ARE YOU DOING!!! Me: Taser Noises*

Vor 3 Tage
varun gurjar
varun gurjar

Man..the guy was 108 kg...

Vor 3 Tage
Sharton
Sharton

Just when you think you know most of it all from training, then you see this video and realize..... you don’t know anything at all.

Vor 3 Tage
Mustafa Hameed
Mustafa Hameed

@11:11 the subtitles say “believe” while you say “believeD” (my emphasis)

Vor 3 Tage
Alan Bright
Alan Bright

Arnold: Lets shock the chest muscle! Me: Puts electrodes on chest and crank up the wattage :D

Vor 3 Tage
Night shift
Night shift

I love Arnold. He’s the greatest of all time. But he never curled 275. That’s completely bullshit.

Vor 3 Tage
Louise Moore
Louise Moore

He was 5'8".....steroids are nice

Vor 3 Tage
Brandon White
Brandon White

13,000 muscles were shocked by this video

Vor 3 Tage
Bigtruckseriesreview Motorsports
Bigtruckseriesreview Motorsports

I want Arnold to train me FOR FREE.

Vor 3 Tage
LuiFlo
LuiFlo

me watching this while eating chips 👁👄👁

Vor 3 Tage
Eric Moore
Eric Moore

The master speaks.

Vor 4 Tage
Nikshith Reddy
Nikshith Reddy

Wonder What’s the background music at 10:30? 🤔

Vor 4 Tage
L T
L T

Back double bi, to that wicked most muscular was sick!

Vor 4 Tage
Gage Merrett
Gage Merrett

That intro literally still sends chills down my spine

Vor 4 Tage
METAK188
METAK188

I never was a big eater..... 2 hours later I was hungry :D. ohhhh Arnold:D

Vor 4 Tage
MVLGUS
MVLGUS

They conquer...

Vor 4 Tage
Sterling Sundby
Sterling Sundby

How did you do it? “witfh hærd whærk”

Vor 4 Tage
kudu Fitness
kudu Fitness

Nice, I learned a thing or two

Vor 4 Tage
Eric Harris
Eric Harris

I think Arnold is the only celebrity that I will cry over when he passes. Love this guy.

Vor 4 Tage
CoolGuyTofGuy
CoolGuyTofGuy

Arnold is a real life JoJo character

Vor 4 Tage
Psychic Grimace
Psychic Grimace

basically hes just saying to do drop sets for every muscle

Vor 4 Tage
1,000 subscribers with no videos
1,000 subscribers with no videos

Anyone here in 2020? 👇

Vor 4 Tage
The Hour Man
The Hour Man

true legend!

Vor 5 Tage
Stelios Kotsidis
Stelios Kotsidis

basically working harder than last time

Vor 5 Tage
entertainment ParK
entertainment ParK

I shock the muscles each time I walk into the gym.

Vor 5 Tage
Gerdar
Gerdar

A living legend 🦾

Vor 5 Tage
Pablo Reyes
Pablo Reyes

The Greatest of all Time.

Vor 5 Tage
John Doe
John Doe

Arnold was always trying to shock the muscle .. That's just mean.

Vor 5 Tage
Mauro Locatelli
Mauro Locatelli

I cannot sleep early at night, and get a good night sleep. I wake up tired, and cannot perform. That is a mental weakness I am currently working on. Than muscles will grow. Not just body, but first mind , that is the real key.

Vor 5 Tage
Francisco Bizzaro
Francisco Bizzaro

Arnold's approach to training was used as the basis for Advanced Interrogation Techniques.

Vor 5 Tage
Tuar Chep
Tuar Chep

Great!🤺

Vor 5 Tage
mollie conley
mollie conley

Amazing!

Vor 5 Tage
chriss4365
chriss4365

you make the time, no lift no gift ok.

Vor 5 Tage
JOSE MONTALVO
JOSE MONTALVO

The heck does this guy know about muscle building 🧐

Vor 5 Tage
Matthew Lucchesi
Matthew Lucchesi

Arnold was the goat

Vor 6 Tage
desert knight s
desert knight s

13:10 protein powders didn't exist in that time

Vor 6 Tage
WINSPIN.tv
WINSPIN.tv

Are priests that bothered if you don’t work out for mass?

Vor 6 Tage
9I_cPaJI_Ha_TPyn_TBoeu_MaTePu
9I_cPaJI_Ha_TPyn_TBoeu_MaTePu

легенда

Vor 6 Tage
C Berg
C Berg

Arnold is the Michael Jordan of Body Building. No matter how big someone gets. He will never be Arnie.

Vor 6 Tage
Ghost Akita Zombie Sosuke
Ghost Akita Zombie Sosuke

Let’s follow the legend Blueprint guys 👉🏻🔥💪🔥 Btw, don’t forget the extreme shock at all costs 😉 I love this man 💙

Vor 6 Tage
Andrew Wazagow
Andrew Wazagow

So.....what had happened to this magnificent body , these fantastic muscles only a few decades later in a year of 2020 ? Were the Chinese right , when they had said that the development of muscles is a dispersion of Chi energy ? For Arnold , despise of his body of steel and immense riches as hundreds of millions of dollars , in my opinion , today is a ruin of a humane being. His cars , and even his fame are just a lost goods. Cars would do better in a parking lot of some dealership , and his fame is gone in a smoke from his cigars , with accompanying murmurs in his poor heart. His legacy ? A few fantastic photos ( when he stroke a pose ). Also quite a many deaths of people fallowing his example and his harmful advise.

Vor 6 Tage
Robert Stojkovski
Robert Stojkovski

Ur amazing Arnold

Vor 6 Tage
Anhad Kumar
Anhad Kumar

Arnold Schwarzenegger is the real hulk.

Vor 6 Tage
Justin Rowslerr
Justin Rowslerr

The 13k dislikes are all the snowflakes who melt at the sight of his amazing physique.

Vor 6 Tage
Fury Born
Fury Born

*This is peak masculinity.*

Vor 7 Tage
Deimos Project
Deimos Project

Is chest was GIGANTIC man his best muscle for sure

Vor 7 Tage
Mr.Skinny
Mr.Skinny

PUT THAT COOKIE DOWN! NOW!

Vor 7 Tage
Herman Ortez
Herman Ortez

13K dislikes just shows you how FUCKED the world really is 🙉

Vor 7 Tage
NC
NC

Arnold be watching horror movies just to shock the muscle

Vor 7 Tage
Herma Zimmerman
Herma Zimmerman

This video has good advice, but I am confused about the best diet plan which i should use, only because I have never used any. Anyone tried the Custokebon Secrets? I have noticed several folks refer to great things about Custokebon Secrets.

Vor 7 Tage
SSIC ok
SSIC ok

Ill be back !!

Vor 7 Tage
Roger Smith
Roger Smith

Legends never die...

Vor 7 Tage
marius Talos
marius Talos

My ldeaa.of training is morea circuit, each body part once then 6_8 circles, u train most muscle 6_7 ones in 6_7 different way

Vor 7 Tage
DOG TOWN FRESNO
DOG TOWN FRESNO

Arnold swashaneggurh was a god bruh 😎

Vor 7 Tage
Chawan & Hemin Vlogs
Chawan & Hemin Vlogs

Who is here doing Arnolds workouts even today

Vor 8 Tage
Fiber One
Fiber One

Me

Vor 20 Stunden
SuperflyDerek
SuperflyDerek

Who?

Vor 7 Tage
Graham Maxwell
Graham Maxwell

he was my personal project in eglish back in school tht hing i have learned i ave big a shoulders

Vor 8 Tage
Coty Griffin
Coty Griffin

"supplements"

Vor 8 Tage
keystothebox
keystothebox

Maybe i am missing something but if you need only 1 gram of protein per pound then you only have to eat about 2 pounds of steak / pork / chicken @ 100+ grams a pound a day for someone that is around 180 lbs. Maybe it's because i like to eat, but how is this hard?

Vor 8 Tage
Bass2Mouth
Bass2Mouth

Hmmm maybe I'll try shocking the muscle this time.

Vor 8 Tage
Conner Kryscio
Conner Kryscio

Lot of hard work + perfect training + perfect diet + perfect genetics + perfect ped stack= perfect Arnold physique none of us will get but will all strive to be

Vor 8 Tage
Rob Grant
Rob Grant

Will look Great when old? Only a Nasty Maid Could Love... Enjoy....

Vor 9 Tage
aaron bradey
aaron bradey

Arnold...chad 1.0, old not obsolete

Vor 9 Tage
Ofir Ouzan
Ofir Ouzan

Very interesting and inspirational man

Vor 9 Tage
Josh Hightower
Josh Hightower

“I’ll just start with 315 for 20 reps.” Lol.

Vor 9 Tage
Naief Alshammeri
Naief Alshammeri

Gg

Vor 9 Tage
Patrick Dexter
Patrick Dexter

7:12 275 lbs (125kg) for reps on barbell curls 😲😲 DAMNNNN!!!

Vor 9 Tage
walshy
walshy

I would have to say that whatever this man says about muscles and weight lifting etc. you can take to the bank.

Vor 9 Tage
Eric Tambor
Eric Tambor

Arnold. The legend. The greatest.

Vor 9 Tage
Never Fear
Never Fear

Definitely all natty..

Vor 9 Tage
Henrik Christensen
Henrik Christensen

Hehe i wunder how many time the old duds calt the smitty hey can you make this toy for oss 😂

Vor 9 Tage
Kane Andruss
Kane Andruss

Okay so recently I have been scratching my head, some experts say doing as many reps as you can every set is terrible but Arnold says to push it ever set?

Vor 9 Tage

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