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

  • Am Vor 5 years

    Bodybuilding.comBodybuilding.com

    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."







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Avraj Sagoo
Avraj Sagoo

Imagine if he took up bodybuilding

Vor 23 Minuten
blairzane.sapdel
blairzane.sapdel

amazing workout

Vor 2 Stunden
Abraz Bashar
Abraz Bashar

Amongus reference?

Vor 8 Stunden
Chef JBrDee
Chef JBrDee

Supplements legit changed my whole life.

Vor 8 Stunden
deff muzic
deff muzic

Athlean X says flies are loosing you gains

Vor 12 Stunden
Zer0 Deaths
Zer0 Deaths

Damn, Arnold's arms are at LEAST 1 Corey Taylor Neck thick!..

Vor 14 Stunden
kingofthering0002
kingofthering0002

4:49 Pure evil there 🤨🤨😂😂

Vor 16 Stunden
kingofthering0002
kingofthering0002

Muscle: Excuse me ?? Arnold: Who the hell do you think you are ?? 🤨 I own you bitch 😂😂😂 Legend forever

Vor 16 Stunden
steve smith
steve smith

amazing achievements no doubt but very few professional unnatural body builders dont mention the drugs they used, there are young men watching this who think that they can build a body of that size with hard work and food. you cant so tell the entire story not just part of it

Vor 17 Stunden
Chris M
Chris M

The man the myth the LEGEND 💪

Vor 20 Stunden
Ali Heydari
Ali Heydari

Grear great personality. I have joined gym a month ago and i need a line of advise so please guys have your best advises for me thank you

Vor Tag
Ravan Lozano
Ravan Lozano

I just wanna be a fat ass :v

Vor Tag
Timothy Wilkes
Timothy Wilkes

I tried the shock technique, same equipment funnily enough lol.

Vor Tag
Bryer Autry
Bryer Autry

I was told I was adopted, my muscles grew from the shock

Vor Tag
Nxpoleon
Nxpoleon

Got it “SHOCK THE MUSCLE!!!!”

Vor Tag
Lindberg
Lindberg

What a great austrian

Vor Tag
VMI #
VMI #

better here

Vor 2 Tage
G13 INSANE 13D
G13 INSANE 13D

Literally the best lesson ever.....always train different....don't get into routine cause muscles adapt

Vor 2 Tage
storknad man
storknad man

False. Muscles don’t adapt, there is no scientific evidence for this

Vor Tag
KoatikArtPurrps
KoatikArtPurrps

Man I never appreciated Arnold’s physique until now! I wish I would have committed to working out when I was younger but it’s never too late! I’ve been 6 months in and I’ve come a long way since the beginning. This is so motivating!

Vor 2 Tage
Chris Wilkins
Chris Wilkins

So muscles are like women, when they get stubborn, just give em the ole shocker

Vor 2 Tage
Bo Jackson
Bo Jackson

Arnie is to body building what sir Issac Newton is to math

Vor 2 Tage
storknad man
storknad man

@Bo Jackson no, Arnold is an amazing man but a lot of his statements are false and are misleading others

Vor 5 Stunden
Bo Jackson
Bo Jackson

@storknad man you're hating a man for accomplishments? Lol, fucking maga loser

Vor 9 Stunden
storknad man
storknad man

Except Newton sticked to science

Vor Tag
Kevin Hitzemann
Kevin Hitzemann

How many of you like yourself? You'll find out it's easier to love others! Kevin J. Hitzemann

Vor 2 Tage
E A S S Y D E
E A S S Y D E

Always loved his stuff but it would be overtraining for me :(

Vor 2 Tage
lukeskie
lukeskie

315 for 20. An absolute monster

Vor 2 Tage
Giojames khalil98
Giojames khalil98

Sacrifice is everything in this sport.everyone have a bless weekend.💪🏾💪🏾💪🏾💪🏾

Vor 2 Tage
ranjith
ranjith

Every gym is inspired by arnold❤️

Vor 2 Tage
Kristian Dahlberg
Kristian Dahlberg

Good work. Thank you for sharing. I know. I spell wrong. (Tummen upp. ) Swedish haha.

Vor 2 Tage
Gabar Lawaya
Gabar Lawaya

Devil puppet

Vor 2 Tage
Galaxy Recordz
Galaxy Recordz

Fun fact. He used to live in a place called Daisy Hill and he knew my uncle who owned a gym. I never met him because I'm a 2006 kid but.. he did know my uncle. Which is pretty cool

Vor 3 Tage
zakaria ziati
zakaria ziati

HAY

Vor 3 Tage
Issac Regalado
Issac Regalado

NO ONE LIKE ARNOLD! 👆🏻

Vor 3 Tage
Kay O
Kay O

True legend. He’s a true icon 1 of 1. Mind and muscle connection and shocking the muscle. Keeping it simple. Back to basics. Thanks Arnold 🙏🏽

Vor 3 Tage
storknad man
storknad man

Shocking the muscles is not something you need to do. It is only a myth

Vor Tag
Anonymous man
Anonymous man

I watched the full video including ads to shock the muscles

Vor 3 Tage
Kyng Khold
Kyng Khold

The King 👑 of Body Building! The King 👑 of Hollywood! The King 👑 Fitness! The Michael Jordan of Muscles! The Babe Ruth of Body Building!

Vor 3 Tage
Schidori
Schidori

Learned in 17 minutes more than in a month school.

Vor 4 Tage
Sophovot
Sophovot

Man he looked so good in competitions! These days bodybuilders look like aliens with the orange tan and fucked up face from water deprivation

Vor 4 Tage
Hamed Tabibiyan
Hamed Tabibiyan

😉

Vor 4 Tage
Timur
Timur

I once tried getting up the coach, I was shocked AF. Its good I dont have a job so I dont need to do that often.

Vor 4 Tage
The Masked Man
The Masked Man

CAN I DO THIS WITH MY BRAIN MUSCLES 🧠?? I want an higher IQ.

Vor 4 Tage
Aaron Johnson
Aaron Johnson

The DB flies are so controversial. He swears on them but I’ve been told that it is injury prone. Can someone help?

Vor 4 Tage
storknad man
storknad man

Theyre a great exercise for the pecs but the shoulders are in a fairly vulnerable position

Vor Tag
PS shorts
PS shorts

Do them on floor instead of a bench.

Vor 3 Tage
suhail Nizam
suhail Nizam

my heal hero... also my best teacher in this world .... each words means of me lot.... I follow all your instructions not only fitness as well life ....

Vor 5 Tage
storknad man
storknad man

All his instructions are not optimal

Vor 5 Tage
seaside
seaside

0:14

Vor 5 Tage
S R
S R

1:26 how can I speed up the process? lol

Vor 5 Tage
McLeod
McLeod

An interview with God

Vor 5 Tage
David Cratt
David Cratt

Arnold the GOAT

Vor 5 Tage
Straywolf - 77
Straywolf - 77

Still says "6 foot 2"....LOL....no he is not.

Vor 5 Tage
rajendra sheregar
rajendra sheregar

Continue -- mix grinD noGas likeusuall dieT commondo each fundus sPacE ocuPies dieT for fooD log of wooD froM wilD animal zone can fighTiger [ArnolD) session hunteR body building Commondo Good Natured likE ARnO buT eGGresivE. AlsO RaW 3 perWeeK FighT a bull oncE a month DespitE injuriE --- builD minD + body + sPeeD HunT insteaD perChasE in markeT CHASE oX: bull: tuskeD hoG in foResT on trees CLimB witH 4 LimB breaK LoG iLL be bacK --- DoC + ComP superEngeneeR Bodybuilding ⬆️ LifE by 25 °/• from 75 years to 89 years --- iLL be bacK

Vor 5 Tage
Brendan P
Brendan P

And the gear

Vor 5 Tage
Nobody guy
Nobody guy

To be the best you have to understand the basics before you can reinvent the wheel

Vor 5 Tage
E VO
E VO

0:13 AMOGUS?!?!

Vor 5 Tage
DrPuspe
DrPuspe

Shocking footage

Vor 6 Tage
libertyforamericanow
libertyforamericanow

Wish i had a dollar for every second he spent looking in the mirror

Vor 6 Tage
Rudra Sharma
Rudra Sharma

The harsh picture preclinically soak because singer tellingly imagine qua a abrupt whiskey. stimulating, old-fashioned hamburger

Vor 6 Tage
¥MAFIA¥
¥MAFIA¥

Don't forget ingredient X💉💊

Vor 6 Tage
Jeffin Mathew
Jeffin Mathew

Bruh my arms began to pain just by watching this guy do his bicep curls

Vor 6 Tage
Boxman_Ninja08
Boxman_Ninja08

My man just listed a bunch of exercises. Could've found the same info on google.

Vor 6 Tage
storknad man
storknad man

@Boxman_Ninja08 no. He talks about way more things. Muscle confusion, training to failure and super-setting, drop-setting are exercises for you?

Vor 3 Tage
Boxman_Ninja08
Boxman_Ninja08

@storknad man you still didn't get my point and that is that this is just an exercise list. Of course you can find anything on Google but my point was that with just a cursory glance at a Google search you can find this stuff. How to actually train for mass is way more detailed than this video leads it to be.

Vor 4 Tage
storknad man
storknad man

@Boxman_Ninja08 my point proven

Vor 5 Tage
Boxman_Ninja08
Boxman_Ninja08

@storknad man How to train for mass.

Vor 6 Tage
storknad man
storknad man

Can you show me a video with information you can’t find on google?

Vor 6 Tage
PERWITIN
PERWITIN

Fu.k protein shake only food

Vor 6 Tage
Marko Jovanovic
Marko Jovanovic

27.07.2021. Today im starting , first day in the gym LET'S GO ! Show some support fam

Vor 6 Tage
Markus Mansey
Markus Mansey

keine kraft im sack

Vor 6 Tage
Markus Mansey
Markus Mansey

nur anabolic

Vor 6 Tage
THE REAL
THE REAL

Such an inspiration!!

Vor 7 Tage
Bro&Bro TV
Bro&Bro TV

If you’re reading this Jesus Christ loves you and He will never leave you alone 💛

Vor 7 Tage
Produji
Produji

some legends walk where?

Vor 7 Tage
BroImBad AtNames
BroImBad AtNames

Among us😳

Vor 7 Tage
Gonçalo
Gonçalo

I started working out yesterday. My goal is to look more lean, bigger chest and bigger arms exactly 1 year from now. I will return for an update

Vor 8 Tage
Dena Palmer
Dena Palmer

The blushing astronomy additonally influence because vegetable constitutively brake given a zonked wallet. disastrous, three creditor

Vor 8 Tage
siddharth kumar
siddharth kumar

ALL TIME MASS 🔥🔥🔥🔥🔥

Vor 8 Tage
siddharth kumar
siddharth kumar

🔥🔥🔥🔥🔥🔥

Vor 8 Tage
Calen Thomas
Calen Thomas

15:59 I think he's talking about correct overhead press form

Vor 8 Tage
Arnold Numero Uno
Arnold Numero Uno

I wish arnold was immortal

Vor 8 Tage
Teamcowboys
Teamcowboys

"DILLION! UUUUU SON OF AAA BITCH!"

Vor 8 Tage
James Spindle
James Spindle

Great white shark da muscles!!!

Vor 9 Tage
Jeffrey M
Jeffrey M

This video never gets old. Have watched it tens of times... so motivational! Great content.

Vor 9 Tage
Mooks
Mooks

0:14

Vor 9 Tage
Михаил Целоусов
Михаил Целоусов

🤩🤩🤩💪💪💪🔥🔥🔥

Vor 9 Tage
True Gamer
True Gamer

Arnold were born for this

Vor 9 Tage
Zed Zerps
Zed Zerps

h He was known to take massive amounts of testosterone. How is this valid at all?

Vor 9 Tage
First second
First second

I don't know how many times I've watched this & I don't care.

Vor 9 Tage
kingofthering0002
kingofthering0002

"....that's when you use THE SHOCKING PRINCIPLE" !! - THE Arnold Schwarzenegger

Vor 9 Tage
Orca time
Orca time

Supplements 💉💉💉💉💉 vitamins 💉💉💉💉💉💉💉 and minerals 💉💉💉💉💉💉💉💉💉. Thanks arnold

Vor 10 Tage
Arnold Numero Uno
Arnold Numero Uno

:DDDD

Vor 8 Tage
Ryan Jagpal
Ryan Jagpal

Arnold is so muscular idk how he got that big and others as well, I’ll never be that big in even a 100 years

Vor 10 Tage
Jared Trujillo
Jared Trujillo

He looks like he’s jerking the weight up or pulling it with his body weight

Vor 10 Tage
Curmmey Allen
Curmmey Allen

7

Vor 11 Tage
Erte Lch Konto Mach
Erte Lch Konto Mach

Dumm

Vor 11 Tage
CaramelizedBoi
CaramelizedBoi

0:14 sus

Vor 11 Tage
JRBN
JRBN

huh

Vor 10 Tage
Lets Go Metabolic
Lets Go Metabolic

No training needed - my pecs are shaking just listen to this...

Vor 11 Tage
John Manos
John Manos

Omg

Vor 11 Tage
Ed Rosen
Ed Rosen

Doesn't hurt to have perfect genetics and a handsome face.

Vor 11 Tage
Miss Orange
Miss Orange

I would love to have a trainer speaking with that passion

Vor 11 Tage
fahim
fahim

The key point he said is to shock & surprise the muscle,don’t stick to same routine for longer period

Vor 11 Tage
The Mad Polymath
The Mad Polymath

Been following his book, the encyclopedia of modern bodybuilding! Its like he is training me himself!

Vor 11 Tage
David Slocum
David Slocum

🤔

Vor 11 Tage
Marty W
Marty W

He is NOT 6’2”!

Vor 11 Tage
Admin Astronaut
Admin Astronaut

mind over muscle wow!

Vor 12 Tage
Ourasi
Ourasi

Serge Nubret ( la panthère noir) THE BEST

Vor 12 Tage
Randy Bridges
Randy Bridges

He is the Best

Vor 12 Tage
8b0i
8b0i

0:14 Sus arnold

Vor 12 Tage
Shahriar Robin
Shahriar Robin

I did squat with 50 kg and then my legs don’t respond at leg extension machine 😍😍😍😍

Vor 13 Tage
Arjinder Singh
Arjinder Singh

Me : What to do first day in the gym Arnold: shock the muscle Me : how much to eat to get big Arnold : shock the stomach

Vor 13 Tage
Debu Poudel
Debu Poudel

Legends are watching it in 2021

Vor 13 Tage

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