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

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! Muscle-Building Supplements ►

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.

„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 Blueprint Training Program ►


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  • NeedingThatIGF1

    It’s like listening to Van Gogh talk about art, Hawking talk about science or MCcartney talk about music

    • Bertram Allerslev Nonbye 7D Skovbakkeskolen

      Arnold knows what he is talking about, dont fucking argue with the best bodybuilder og all time.

    • steroidsR4losers

      Anabol Steroidzenegger

    • Samuel Tan

      I’m pretty sure you are just an internet keyboard troll, come back and argue when you are Mr Olympia and Mr Universe and the world’s most famous Bodybuilder.

    • steroidsR4losers

      ROIDERS have SCRAWNY UNHEALTHY testicles.

      Stay natural buddy!

  • 4 scoops GODDAMMIT

    whatever it takes, now im gonna go to the gym and do my 8 hour arm workout

    • Ra

      I call that rest day

    • Nick Sid

      Mohiz Ali TwisT 7 it was a joke xD

    • John Mike


  • Couey Prator

    I wonder what its like to get punched by this guy

    • jass sidhu

      i bet mike tyson punches better than arnold

    • Цискo 3a

      jass sidhu because he’s a Boxer

    • jass sidhu

      yah all i am saying is having ripped body and huge mass does not mean you can also punch like a champ

    • Цискo 3a

      jass sidhu you never know

  • sychophantt

    The bodybuilders today look like garbage

    • Mark Richardson

      sychophantt Yeah buddy!!

    • EternalEyes

      Jordan Aaron Smith Well he’s still fucking massive lol, doesn’t mean he doesn’t look like an alien

    • EternalEyes

      Jordan Aaron Smith Well he’s still fucking massive lol, doesn’t mean he doesn’t look like an alien

  • Paul Otto

    Why does some people say dumbbell flyers are bad for you and can cause injury . Should I do them still I’m so confused

    • Cooper

      It’s not so much about stretching the chest at the bottom of the movement, more so the flexing that you can do at the top. With a barbell bench press or even dumbbell bench press you cant put your hands as close together as you can with a flye. If you are training for strength flyes aren’t very helpful but for a bodybuilder looking for a pump, flyes help you by letting you flex your chest more at the top of the exercise, giving you a better pump.

    • The Mac Blast

      They (Flyes) are a great move but Arnold did tear his pec doing them. Do the move on the floor, go down until your triceps touch. and flex back up. It allows you to use more weight and isolates the chest and takes the shoulder out of the move. It’s awesome.

    • phil kelly

      +Paul Otto: whether dumbbell flys are good or bad it real depends on who are speaking with since this isn’t an easy exercise as it seems.

      Sport physiotherapists for example may say it’s bad because internal shoulder rotation is apparently unatural and therefore unhealthy for shoulders.

      Some people don’t perform the exercise correctly in which they turn it into a shoulder exercise and it hurts. Or they simply have poor shoulder mobility. In either case, they suck at the exercise so they blame the exercise. Personally, I prefer dumbbell flys exercise over cable flys or machine flys.

      If you are trying to figure out whether you should or shouldn’t do the exercise, I’d say start off with very light weight and perform the exercise until you feel the burn in the chest – you should have more pump in your chest than front delt. As far as injuries go, you can get injured pretty much with any exercise if done incorrectly.

    • MegaAbomb

      Paul Otto TECHNICALLY they’re really bad for your shoulders when you get heavy….but you gotta pay to play

    • The Junkie Journals

      ppl say that because pec tears are common from loading too much weight and stretching to the point beyond return and hurt themselves. arnold tore his pec multiple times doing it but as far as building muscle its a great exercise. just respect the weight. i went by his book religiously teo years ago for about 5 months..gains were awesome

  • Pamela May

    get to the choppa

    • Hanzo

      Hey leave her alone (smack)

    • Carvanni Andrew

      Alert we got a naughty girl

    • kafeel ahmad

      Pamela May hi

  • shariff ismail


  • The Dog's Bollocks!

    I just jumped in the bath with my toaster, shocked my muscles to the max, they are screaming! Whatever it takes, right babe?

    • Kennyah P.

      The Dog’s Bollocks! 😂😂😂😂😂😂😂😂😂😂😂😂😂😂 this comment made my day😂


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    • Adnan Rasheed

      Bodybuilding . com

    • Robert David Uballe


    • Robert David Uballe

      Yes WorldAtArms WeCan

  • UPstater5.9

    what a fucking legend,

  • Golden Gun Gaming Penn

    You are all doing it wrong, you have to have Russian blood in you first and get a accent, and then you’ll be set for life

  • j jay

    The ultimate Alpha male from a small town to the Governors office and Mr.Universe .Hell just to cap it all off he married a Kennedy then fucked around on her /.ultimate balls.

  • Fitness IQ

    What about helping the homeless ?  Heart muscle?

  • Michael Wilson

    Go and eat big macs and quarter pounders and some coke you need to put weight on and eat big.

  • DeCoiZ Gaming-YT

    Honestly it doesnt look that great to be a muscle mountain

  • peedinkus

    Sucks that Olympia is rigged 😢

  • Sonic Broom

    Did he just fucking say he was barbell curling 275lbs? GTFO

  • A Mun!m

    Arnold Schwarzenegger >> modern Bodybuilders

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