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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31 окт 2015






Моја листа песама
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Коментара 100   
Najee Smith
Najee Smith Пре 37 минута
Instant like the video in the beginning. Listen to the 🐐 and inspiration to every bodybuilder. 💪🏾💪🏾
John Boi
John Boi Пре 14 сати
Psh I could curl 225lb if I was a robot from the future to
Krishna Tej
Krishna Tej Пре 15 сати
Shock the Muscle , Shock the Muscle , Shock the Muscle ...
Ms. Me?
Ms. Me? Пре дан
ooohh, tank build.
Beth Official
Beth Official Пре дан
Shock the muscle,. Ok got it Lets see who shocks first: me or the goddamn muscles
Victor Magaña
Victor Magaña Пре дан
Prime Arnold can take a whole elementary school mid to high dif
Samir Muradov
Samir Muradov Пре дан
arnold > goku no diff
jk c
jk c Пре дан
E P I C courage and COMMITMENT
Dasun Perera
Dasun Perera Пре дан
He introduced the 45 degree angle for exercises, He introduced the protein shaker, he introduced the famous 5 meal plan,,, he introduced the Arnold Press and some other exercises, He is the basic of our body building,, but I would say.. Hulk got a fatal hit because of Arnold,, He lost so many things,, He is tied,, so tied with arnold,, it's a draw,, sometimes a win over arnold
Marc Darren
Marc Darren Пре дан
*Master class.*
Paper Towelz
Paper Towelz Пре дан
I'm not usually into muscles but dang hes gorgeous
1030warren Пре дан
Chris belli
Chris belli Пре 2 дана
How are your back, ankles and heart doing now days tho?
Oby-1 Пре 2 дана
When the Terminator cut open his arm in Terminator 2 and exposed the metal. It wasn't metal, it was Arnold's muscles.
Chris Kostwinder
Chris Kostwinder Пре 2 дана
anabolic he did
さげのこ Пре 2 дана
0:12 oh no.
Thomas Dillon
Thomas Dillon Пре 2 дана
Watching this made me drink 50 grams of protein
Erik Aldecoa Flores
Erik Aldecoa Flores Пре 2 дана
The best value puzzlingly double because chime firstly receive after a remarkable spade. mature, robust cream
Sanjay Rao
Sanjay Rao Пре 2 дана
World's best body builder is prem Chand(Indian body builder) not Arnold
Sanjay Rao
Sanjay Rao Пре дан
@Samir Muradov brother once prem Chand competed in Olympics then Arnold Schwarzenegger was 2nd and prem Chand is first
Samir Muradov
Samir Muradov Пре дан
@Sanjay Rao hes far from greatest bodybuilder. arnold has better proportion, cuts, taper, back, etc
Sanjay Rao
Sanjay Rao Пре 2 дана
@storknad man U still don't know about Indians sir, we discovered almost everything like martial arts, science, mathematics but all the credit went to some one for example atoms and molecules are discovered by Maharishi Kannada but Dalton took that name . This is just one example and there are many others even first Indian marital art was kalaripayattu it went to China and became Kung Fu
storknad man
storknad man Пре 2 дана
HAHAH indians really are hilarious 😂😂
hy dw
hy dw Пре 3 дана
The grandiose amusement consistently slip because pressure arguably slip without a good suit. expensive, jumpy stove
Guest User
Guest User Пре 3 дана
Back when body builders tried to look like Greek Gods instead of pregnant monsters
Lime Master
Lime Master Пре 3 дана
Abhi Raina
Abhi Raina Пре 3 дана
would love to be able to do 20 reps with 315!
vespertine Пре 3 дана
Love you Arnie
Linda Schrump
Linda Schrump Пре 3 дана
Aaron Lyngdoh
Aaron Lyngdoh Пре 3 дана
Your advices will always remain golden. Thank you Sir
Boston Travis
Boston Travis Пре 4 дана
Any one tested out the Okibetonic Secrets (do a google search)? I've noticed numerous amazing things about this popular weight loss methods.
Adrianne Rena
Adrianne Rena Пре 4 дана
Guys. lost crazy amounts of weight doesn't need to be hard (I used to think it did). I'm going to give you some advice now. Get a popular diet plan called Okibetonic Secrets (do a search on google). Thanks to it I've lost tons of weight. I probably should not even be speaking about it cause I do not really want a bunch of other guys out there running the same game but whatever. I am just simply in a excellent mood right now so I will share the wealth haha.
Mario Yu
Mario Yu Пре 4 дана
The late shallot mainly boil because sleet evocatively trace till a deranged mist. fancy, blushing attention
Tucky Gindi
Tucky Gindi Пре 4 дана
Has anyone used the Okibetonic Secrets to lost a ton of fat? Just simply do a search engine search. On there you'll find an awesome tips about how you can lost tons of fat. Why not give it a shot? maybe it can work for you too.
King George
King George Пре 4 дана
I’ll be back
bigT M
bigT M Пре 4 дана
And where can I find it
bigT M
bigT M Пре 4 дана
Is this blueprint a book or a movie ?
Flavio Nap
Flavio Nap Пре 4 дана
6:10 Back guy entered the chat
gabagool Пре 4 дана
This is my pre workout
mohammed saleh
mohammed saleh Пре 5 дана
Not cute but so sweety
Armand Doucette
Armand Doucette Пре 5 дана
shwoomballz Пре 5 дана
What I dont understand is that he’s saying he went and worked out for 2 and half hours. That’s the volume intensity and i am sure he had muscle pains (doms) in the next day. How can he keep working out every single day in the same intensity ? Because even though you work different muscles, doms still affect your overall performance.
Corey Harrison
Corey Harrison Пре 5 дана
Arnold: did u know Beth was sleeping with George? Bicep: what? No way Arnold: yep Bicep: I’m shocked
Danthrax101 Пре 5 дана
You got to 💉 the muscle, and then you 💉 the muscle. Oh, whoops, I mean "shock"... 🤭🤫
Andrew Raisbeck
Andrew Raisbeck Пре 5 дана
...plus a turkey baster full of Testosterone Enanthate, and a skittles bowl full of Dianabol.
Tony Business bureau
Tony Business bureau Пре 5 дана
30 years ago when you go the gym, it was filled with hardcore bodybuilders and wannabees, today when you go to the gym its filled with seniors and over fed people and signs all over "NO ATTITUDE AND NO JUDGING PLEASE!"
Dakota Allamby
Dakota Allamby Пре 6 дана
this reminds me of my mate jarvis
Dakota Allamby
Dakota Allamby Пре 6 дана
مروق وبس
مروق وبس Пре 6 дана
لاتفكر في الرجوع إلى قضيب لم يعد ملك لك قضيب غير متاح للجميع
WhiteTUnknown Пре 6 дана
Imagine Having An Exercise Named After You..... Arnold Press..... Real Legend. Nothing But Greatness.
BM FAHAD Пре 6 дана
Arnold The Icon For all The Bodybuilders 🔥
StruyaBobra32 Пре 6 дана
Josian ocasio
Josian ocasio Пре 6 дана
Arnold was one of the best bodybuilders
Kame Sonsin
Kame Sonsin Пре 6 дана
He didn't explain calls tho.
Tord Kristian Karoliussen
Tord Kristian Karoliussen Пре 6 дана
Who is watching May 2021?
WhyTheHorseface Пре 6 дана
“20 reps of 315”. ☠️
Randy Gutierrez
Randy Gutierrez Пре 6 дана
My body knows when about to make a sandwich LOL
Anthony Brown
Anthony Brown Пре 6 дана
Greetings, A message from the Gospel in The Christian Holy Bible. This is the message of forgiveness of sin through the sacrifice of Jesus Christ. In first Corinthians, chapter 15 verses 1 to 4, the apostle Paul states: “Moreover, brethren, I declare unto you the gospel which I have preached unto you, which also ye have received, and wherein ye stand; by which also ye are saved, if ye keep in memory what I preached unto you, unless ye have believed in vain. For I delivered unto you, first of all that which I also received, how that Christ died for our sins according to the scriptures; and that he was buried, and that he rose again the third day according to the scriptures”. Romans chapter 3 verse 23, informs us, “For all have sinned and fall short of the Glory of God”. Ultimately it is a redeeming plan set by God, and for anybody who will faithfully trust in his Son will be saved. Romans chapter 6 verse 23, says, “For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord”. A sinner must recognise the despairing of her or his guilt before God in order for forgiveness to take effect. Every believer must understand in order to inherit the kingdom of God as sons of the king, the reality and foundational truth of sin must be acknowledged, for all who approach the throne of God for salvation. God promises us eternal life, for anybody who departs from sin through the saving faith in Jesus Christ. Jesus lived a perfect and sinless life which no person could live. Jesus’s sacrifice on the cross ultimately paid the debt we owe to God for our sin. Sin against an infinite God requires an infinite sacrifice; and Jesus died a substitutionary death for the sinner. In short, the works of Jesus paid the penalty of sin through an infinite sacrifice. Only the creator of life has the power to resurrect life after death and is essentially the proof of the power of God. Jesus Christ offers his salvation as a free gift and only be received by faith, despite any works or worthiness on our part. The scripture in Romans informs us, “If you declare with your mouth, Jesus is Lord, and believe in your heart that God raised him from the dead, you will be saved”. In conclusion, the resurrection of Christ is to bring everlasting life and salvation to anybody who follows him. The relationship between God and man can be restored through his saving faith.
Zer0GXD Пре 7 дана
Sometimes I shoot myself in the thigh to REALLY shock the quads. Never knew what hit it. Max gains.
Craig Пре 7 дана
11:27 😂
Shate Higgers
Shate Higgers Пре 7 дана
So much people in the comments making the same "sHoCk MuScLeS" joke for internet points😆.
BLMgold Saberboy
BLMgold Saberboy Пре 7 дана
How do we know it was you😠🤬
BLMgold Saberboy
BLMgold Saberboy Пре 7 дана
Punchers Chance
Punchers Chance Пре 7 дана
Sometimes you just have to stick ur finger in a toaster to really shock the muscles
Only For Today
Only For Today Пре 7 дана
that accent alone will shock the muscle
David S.
David S. Пре 7 дана
Totally natural....
llLOVEWiTHiNll HumbleBirds
llLOVEWiTHiNll HumbleBirds Пре 7 дана
jimmy moussan
jimmy moussan Пре 7 дана
you the one lagend
Sharon Mcqueen torres
Sharon Mcqueen torres Пре 8 дана
Arnold was the 1980’s Health Movement. He was everything
Joe Пре 8 дана
This does not impress God Almighty even the slightest. 100 out of 100 will die. Death without Jesus Christ will lead to a second death.
johnny five
johnny five Пре 8 дана
Arnold Swartzneggar is one of the very few body builders who actually looked good and natural.....most body builders look so unnatural
johnny five
johnny five Пре 8 дана
*One of the best videos on body building!*
Aryan Raj
Aryan Raj Пре 8 дана
"Come with ME if you wanna live". _ ARNOLD SCHWAZENEGGERR AKA "THE TERMINATOR"
doking kingggo
doking kingggo Пре 8 дана
sometimes i just eat junky food to really shock the muscles
Austin Troy
Austin Troy Пре 8 дана
I like the fake story about drinking protein shakes to sell the supps
Austin Troy
Austin Troy Пре 8 дана
@storknad man back in his day, protein powder was expensive and disgusting so nobody drank it. I’ve watched many old school bodybuilders talk about the traditional diet and protein powder was not apart of it. However for the video and the ad revenue he constantly talks about the importance of supplements and how he drank protein powder back in the day which just isn’t true. No hate to Arnie though
storknad man
storknad man Пре 8 дана
How do you know it’s fake?
AVERY Пре 8 дана
0:14 ඞ
Leanne Smith
Leanne Smith Пре 8 дана
He is just amazing !!! In all aspects of building , he is an inspiration !!!!
W W Пре 9 дана
Who was the guy with the moustache? He looks like Gabe Kotter 🤣👍
W W Пре 9 дана
Amazing now he says all the heavy weights he used and the types of food he ate and how he ate, he no longer agrees with it
W W Пре 9 дана
No one today will ever be as good as Arnold.
Dom Sawyer
Dom Sawyer Пре 9 дана
Great genetics and a great stack doesn't hurt, kids.
Danny S
Danny S Пре 9 дана
Legends do not suffer from tendinitis
Matthew Kolonics
Matthew Kolonics Пре 9 дана
My 150 pound ass struggling to gain weight
Wiz of Compton
Wiz of Compton Пре 9 дана
Damn I miss the gym...
Samit Mukherjee
Samit Mukherjee Пре 9 дана
It was almost 50 years ago, if you got the modern equipment, what you could do.
Smoking Joe
Smoking Joe Пре 9 дана
mataronasd Пре 9 дана
I shock my muscles by not training when I am supposed to
Bare Necessities
Bare Necessities Пре 10 дана
"Those were the kind of exercises that cannot be replaced by any machine", said the Terminator... The Irony...
The Jersey J
The Jersey J Пре 10 дана
Like listening to Superman describe how he became Superman.
Richard Du Plessis
Richard Du Plessis Пре 10 дана
How times have changed since back then. Now you have Strong Men weighing over 440lbs (200 kg) when back then Arnold was considered BIG at 235lbs (107kg)
Richard Du Plessis
Richard Du Plessis Пре 8 дана
@storknad man The comment was in reference to the overall increased size or people since Arnold's day. Back then then even relatiovely mediocred bodybuilders by today's standards were seen as huge. There were no "Srongmen" back then as defined in today's culture with the World's Strongest Man competition. Evereything has been scaled up significantly. I observed that Arnold, even at his best, is no big deal today, and it obviously wasn't a direct comparison between BB's and "Strongmen" of today in physique terms, but more the fact that the super impressive guys of today are the strongman giants. Look at the old video I posted in a previous comment, of how PUNY an off season Arnold looked.
Richard Du Plessis
Richard Du Plessis Пре 9 дана
@András Mihályi Yep champ.You're the winner. Not ionterested cos I'm talking with a time waster. Runalong and do something better with your time.
András Mihályi
András Mihályi Пре 9 дана
@Richard Du Plessis I am not a content creator, have better things to do with my life. So you have no other argument left ? Cannot refute what I wrote ? Just "GTFO" ? That's a shame that you cannot accept defeat with dignity. 😁 Bye
storknad man
storknad man Пре 9 дана
@Richard Du Plessis comparing strongmen to bodybuilders and telling others to GTFO. You’re a joke kid
Richard Du Plessis
Richard Du Plessis Пре 9 дана
@András Mihályi You're such a bodybuilding conroisseur that your channel has NON CONTENT? not even a single video?? GTFO
Zeapsin Пре 10 дана
He could've destroyed someone's head just by poking them holy shit
Lyhra mitchell Jordan
Lyhra mitchell Jordan Пре 10 дана
That's my idol
Alexandr Coppens
Alexandr Coppens Пре 10 дана
Arni is the beeeeest!
Jordan Tyler Maralit
Jordan Tyler Maralit Пре 10 дана
dude is just simply built different
Eduard Ramirez
Eduard Ramirez Пре 10 дана
At 7:15 he said that he did barbell curl with 275 lb when world record is 249 lb
Bust and Nutz
Bust and Nutz Пре 9 дана
@Dheerendra Singh No. Arnold did cheat curl. WR is strict
Dheerendra Singh
Dheerendra Singh Пре 10 дана
Arnold has better strength than thar record holder.. I can definitely say that..
Cameron Drury
Cameron Drury Пре 11 дана
if you guys liked this, you should read his autobiography. Its not an in depth body building book at all, but you get to see how much he really had to work to create his life. It wasn't a fluke and he wasn't lucky. The dude worked hard.
Romac Пре 11 дана
Respect - a winner from the start. I'm way bigger than Arnie though, no pics I'm a private person
storknad man
storknad man Пре 9 дана
Haha keep dreaming
John keen
John keen Пре 11 дана
Oh man look at this guy hes still got the cheeky look when he talks about winning against his own body. What a motivator. You cannot mess with anything he said.I feel like anything is still possible and in almost 50 years old ha.
Hazza Bazzard
Hazza Bazzard Пре 11 дана
Who's watched this over 2 times?
EL-MATADOR Пре 11 дана
Still... a Bozo! :D
ʟᴜᴄɪᴜꜱ ᴀɴɴᴀᴇᴜꜱ ʙᴀxᴛᴏɴ
ᴀᴍᴀᴢɪɴɢ. 💯
n1mand Пре 11 дана
What you need is STROIDS!
Emotions Пре 12 дана
I am 106 kgs as of this moment. Lost about more than 10 kgs by being consistent and inconsistent throughout this year so far. I feel i shd be more hard on myself...i cld have done a lot better. I dont want to say "i wish i cld have done more " anymore. This is for accountability. People heckle me everytime. U see this comment.
Brett Grove
Brett Grove Пре 12 дана
I just would like to know the cycle, pharmaceuticals, stacking regimens and mg of them. How much mg do you have to be using to maintain that and advance to the next plateau. I have heard the Test is around 1000 but just wondering how much he was pushing.
Music 4MySoul
Music 4MySoul Пре 12 дана
The God of the Bible is about to make His presence known. The Lord Jesus Christ is coming to rapture His people. Millions will dissapear along with the children. Seek a relationship with Jesus Christ while there's still time. Those left behind will have to die for their faith. And please avoid the Covid-19 vaccine. Anyone who recieves the vaccine will be seperated from God for all eternity. The vaccine was created by Globalist who desire to depopulate the global population. Bill Gates wants you dead. He doesn't love you. Every experimental lab rat that has been vaccinated eventually died. Those who take the vaccine will also die slowly. They have been decieved into killing themselves, and accepting satan as their master. I'm very serious. This is the end. Everything written in the book of revelation will be fulfilled. If you love Jesus Christ, seek Him with the remaining time. He looks nothing like the famous pictures. I've seen Him. God is faithful to His promises. If you're willing, now is the time to repent and prepare for the return of the King.
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