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

Published on Oct 31, 2015 41,538,355 views

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!
► Arnold Schwarzenegger's Blueprint to Mass:
► Arnold Schwarzenegger's Blueprint to Cut:

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."

► Arnold Schwarzenegger's Blueprint Training Program:



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  • FranTic3124
    FranTic3124 4 months ago Muscles: I know what workout is coming Arnold: I'm gonna end this muscles' whole career
  • Thomas Baughman
    Thomas Baughman 3 months ago That muscle had a family.
  • pumu
    pumu 3 months ago @Thomas Baughman Arnold and Muscles fight whole life now They rest But They are Hardened from Battle
  • Benjamin Moore III
    Benjamin Moore III 3 months ago FranTic3124 underrated comment
  • bighouse42
    bighouse42 3 months ago 😂😂😂😂
  • Josh Palao
    Josh Palao 3 months ago It's ironic that the muscles helped Arnold to continue his career
  • MercuryAlchemy
    MercuryAlchemy 3 months ago You have to shock the career
  • Ace Rothstein
    Ace Rothstein 3 months ago FranTic3124 shock the muscle.
  • Samuel
    Samuel 2 months ago He ruined the muscle's carreer, made his
  • andre brake
    andre brake 2 months ago @Josh Palao it's not ironic actually. He took acting classes the whole time he was competing. All along he had this grand plan and he crushed it
    ZIRIS 2 months ago lmao
  • Joseph Oakwood
    Joseph Oakwood 2 months ago you ever body a body
  • franco vallejos
    franco vallejos 2 months ago haha
  • Ya Boi Diglett
    Ya Boi Diglett 2 months ago @pumu That's what she said
  • MegadethDude2001
    MegadethDude2001 2 months ago *EIM GUNNA EHND DIS MAWSLE'S HOL CAWREAH
  • Milan Sharma
    Milan Sharma 1 month ago ​@MercuryAlchemy becomes governor after being in a movie playing a naked robot from the future
  • Im Legit
    Im Legit 1 month ago FranTic3124 is shocking the muscle actually helpful?
  • Josediego Lopez
    Josediego Lopez 1 month ago He is a terminator that's right he so powerful.
  • Zachary Williams
    Zachary Williams 1 month ago Nevaeh
  • Herbert Zischkau
    Herbert Zischkau 1 month ago "Cureeuh*" lol
  • BananaRepublican
    BananaRepublican 1 month ago I'm sure he worked hard, but of course he was massive. He just juiced like crazy.
  • Krishna Gali
    Krishna Gali 1 month ago ARNOLD is the Legend in world RESPECT AND LOVE
  • Văn Khoan Nguyễn
    Văn Khoan Nguyễn 1 month ago Js
  • Izzy Mendoza
    Izzy Mendoza 1 month ago Im Legit it’s is. Keeps you from plateauing and having misshapen muscles.
  • Chí Anh Phan
    Chí Anh Phan 1 month ago Everyone must have read this in Arnold's voice
  • J. Weatherford
    J. Weatherford 3 weeks ago Since he's such a gym wizard, can we call him Dumbelldore?
  • Jose Kazadi Junior
    Jose Kazadi Junior 2 weeks ago J. Weatherford underrated
  • Aldo Apache
    Aldo Apache 1 week ago Nice.
  • Jeremy Lui
    Jeremy Lui 1 week ago No.
  • Mr R to the B
    Mr R to the B 1 week ago Clever 👏
  • Iroquois Pliskin
    Iroquois Pliskin 1 week ago You win
  • Mr. LaPineapple
    Mr. LaPineapple 1 week ago Amazing!😂🤣
    JAKIR ALAM 1 week ago 😃
  • Viktor Graf
    Viktor Graf 3 days ago Gymbelldore
  • Pedro soliano
    Pedro soliano 2 days ago Dumbbelldorenator AVADA KADAVHYAARHH GETTO THA CHOPPA
  • Teague Olguin
    Teague Olguin 1 day ago W
  • Thanos
    Thanos 1 month ago Arnold: best exercise for the chest is flyes. Athlean X: TRIGGERED
  • Mir Afnan
    Mir Afnan 1 month ago exact thought i had when he said it
  • Kairos
    Kairos 1 month ago He said that you shouldn't do it, because it can cause injury, right?
  • Philipp H.
    Philipp H. 1 month ago @Kairos That's what he said, as far as I know. However, when Flyes are done correctly, I doubt they will cause any tears or injuries unless you do them like Arnold. Look at Arnold, he got a super deep stretch, elbows completely bent, everything. If you do them like that, I think the injury is inevitable.
  • x Versatilez
    x Versatilez 1 month ago Philipp H. You do know Arnold tore a pec doing flyes, right? Lmao
  • Abs0luTioN
    Abs0luTioN 1 month ago @x Versatilez You do know that many, many people run into injuries when you train right? Just 3 months ago, and still to this day, I am recovering from a Grade 1 Acromioclavicular Separation. Everyone runs into some type of injury. And everyone's body has a different threshold, especially regarding weight and training exercises. Sure, he tore a muscle, big whoop, that shit it bound to happen when you push hard and heavy like he did. No achievement of this level is without sacrifice fam..
  • Philipp H.
    Philipp H. 1 month ago @x Versatilez Yes, I know, but look at the way Arnold did them. Bent elbows, his arms almost touching the floor, that's how deep the stretch was. I'm not knocking Arnold, but the way he did Flyes was looking pretty dangerous.
  • Philipp H.
    Philipp H. 1 month ago @Abs0luTioN Yes, I agree with you, useful comment. An old school bodybuilder told me this quote once: "Bodybuilding is a win-win game if you use your head." You can train hard and heavy, but it will come at a cost. Training heavy is what causes the injuries most of the time, though (in my opinion).
  • Abs0luTioN
    Abs0luTioN 1 month ago @Philipp H. Oh of course, heavy, coupled with incorrect form can sometimes put you out for MONTHS. But, it's all in the game buddy, as Seth Feroce says, I don't care what you are doing at the gym, powerlifting, cross-fit, whatever, this is the one place where we are all working towards a similar goal and we can all support each other. It's just a pity that most conventional gyms of today carry a host of people that are either flexing more than training, working with incorrect form or talking shit to mates. And when they don't see improvements, because of the lack of concentration and discipline, they are quick to jump to Mono and then migrate towards orals and injections, which wouldn't be too necessary for the average gym goer, but for professional athletes, this was obviously the way forward. Arnold was one of the first to experiment with Dianabol, through a monitored and 'healthy' dose, which, through his way of consumption and according to Medical supervision, was a lot safer than today's consumption, which is incredibly higher.
  • Gustavo Rodrigues
    Gustavo Rodrigues 1 month ago Who is this Mfucka Athlean X by the way in comp to Arnold
  • Xin Zhang
    Xin Zhang 1 month ago I think 100 people trained the way Arnold did, 99 got career-ending injury, only one becomes Arnold. To have a body that can withstand that level of abuse is gifted.
  • kaioken
    kaioken 1 month ago @Gustavo Rodrigues Um, Jeff has a better body fat % than Arnold did and actually has a legitimate education when it comes to fitness
  • Gustavo Rodrigues
    Gustavo Rodrigues 1 month ago @kaioken still looks like a chicken. And I met guys with less body fat than him that never went to the gym. Being skinny isn't any merit for me
  • kaioken
    kaioken 1 month ago @Gustavo Rodrigues Jeff is not skinny, lol. Do you even know who he is? The dude is shredded beyond belief
  • rick toretto
    rick toretto 1 month ago kaioken I love me some Jeff cavalier he’s like free physical therapist every ailment I’ve ever had due to lifting I’ve been able to correct with his videos and he always have safer alternatives to dangerous exercises that really trigger the muscle in ways I didn’t know were possible
  • kaioken
    kaioken 1 month ago rick toretto Agreed. Jeff is legit and has the body to prove it. No idea who this skinny guy is that the other poster is talking about
  • nikolygtx
    nikolygtx 1 month ago For me best one its incline bench press, best of all i don't need help for that one its fixed on machine
  • Smack Jones
    Smack Jones 1 month ago Right i just watched the athlean video and he says flys are usless 👎 when arnold just said there one of his best" look at athlean and look at arnold who you gonna believe😂😂😂😂😂
  • nikolygtx
    nikolygtx 1 month ago @Smack Jones Arnold ofc, i hit basic workout as he its saying and shows most progress
  • kaioken
    kaioken 1 month ago @Smack Jones Jeff is a physical therapist and a personal trainer, which means he actually has a formal education. Couple that with the fact that he has a better body fat % and actually understands the science behind working out. Yea, Jeff every time
  • Smack Jones
    Smack Jones 1 month ago @nikolygtx facts i just to the basics some ppl body react different
  • nikolygtx
    nikolygtx 1 month ago @Smack Jones Well that its impossible, its possible that isolation don't work for someone, but if u can't build muscle with basic , you do something wrong, or u can't build them at all, and that its also impossible
  • Smack Jones
    Smack Jones 1 month ago @nikolygtx facts
  • Oliver Condron
    Oliver Condron 1 month ago Gustavo Rodrigues so what less body fat it ain’t about that it’s about the ratio between muscle and body fat which athleanx masters
  • Sam
    Sam 1 month ago @Philipp H. Heads up. You used the word "inevitable" wrong. "Inevitable" means "unavoidable," which in your context meant chest flys will definitely cause injuries if you do them the way Arnold did; I think you intended to communicate the opposite point. The word you're looking for is "impossible." If you do chest flys the way Arnold did, injury is nearly impossible.
  • Philipp H.
    Philipp H. 1 month ago @Sam Thanks for the information. But I have to disappoint you; I meant it the way I wrote. Arnold did Chest Flyes in a manner that will cause injury.
  • Sam
    Sam 1 month ago @Philipp H. No disappointment here. I just misread your sentence.
  • Smack Jones
    Smack Jones 1 month ago @Oliver Condron ok and??? What are you saying??? Your right im just saying for athlean to say flys are usless he was wrong because flys also is good for shaping the chest athlean is very good with info but that doesn't make him always right
  • Gustavo Rodrigues
    Gustavo Rodrigues 1 month ago I don't think Jeff physic is incredible. I have 15 years of natural training as a hobby only and my biceps and chest are way bigger and fuller than his. Jeff lives on his shape and his body. I started doing Arnold style flyes 3 years ago and the difference on my physic was shocking. I'm around 12% body fat so I'm no way as ripped as him but being shredded all the time does not have anything to do with your training, but with your diet. We can get shredded as him with a very strict diet but he cannot ever be big as Arnold training the way he does and eating the way he eats. What is the best physique? Arnold ten times for me, but once again it is a personal matter.
  • AngelBrazyy
    AngelBrazyy 1 month ago What are you doing watching this video thanos 😂😂
  • Urban Survival
    Urban Survival 1 month ago @athleanx he also said to do the pour during delt raises lol
  • Jay Artspret
    Jay Artspret 1 month ago iirc, he recommends avoiding flies because they're easy to mess up. Athlean X is focused on building the best, healthiest you, not the biggest you.
  • Jake Tucker
    Jake Tucker 1 month ago kaioken would you listen to a business studies teacher over Jeff Bezos?
  • Alishan Irfan
    Alishan Irfan 1 month ago @Philipp H. You have to start from the 180 degrees and if you are tough enough go at 240(the touch floor)and weight about 4 kg and like i said if you are tough enough go at 10kg or 8kg
  • Philipp H.
    Philipp H. 1 month ago @Alishan Irfan I would rather avoid that. Flyes touching the floor? Even if it is light weight, it sounds rather dangerous to me.
  • Alishan Irfan
    Alishan Irfan 1 month ago (edited) @Philipp H. Depends wich body type are you if you are so bigger you can do it if you are slim I am really sorry i tried to help you
  • Godz Fear
    Godz Fear 1 month ago How many times did athlean x become mister universe or any other bodybuilding titel??
  • Deepanjan Datta
    Deepanjan Datta 1 month ago Not sure why this must become a mudslinging match between two really solid, grounded, and elite fitness experts with very distinct lanes of knowledge. Arnold has always been about heavy, hard workout, big gains, and he's been a gold standard at that. His bodyweight at his peak ranged between 215- 250 lbs, on a 6'1'' frame, and to be able to support that mass and add definition is incredible. Jeff (AthleanX) is just about 5'8'' and 165 lbs, so pound-for-pound he isn't any less strong. He's a certified coach who has trained elite athletes, and a treasure of injury-free workout options. As the brand name reveals, his workout goal is to be athletic and lean, healthy and injury-free, and eat clean. You can always use the same techniques with higher weights to shock your muscles and add bulk, just as you can use Arnold's techniques with lighter weights and more reps to add more definition. Choose what you want to be, and learn. Why tear each other down?
  • Daniyal Munawar
    Daniyal Munawar 4 weeks ago (edited) At 4:07 is the hidden key.
  • hav veazy
    hav veazy 4 weeks ago listen to Arnold, not a marketing tool like Athlean X lol.
  • Bloody chonga
    Bloody chonga 4 weeks ago Flyes with cables would get a good stretch with less risk of injury from heavy dumbbells
  • Daniel Harris
    Daniel Harris 3 weeks ago Been doing flyes for 12 years never had an injury, great exercise
  • Toskee71
    Toskee71 3 weeks ago If you warm up the shoulder good, and if you do the proper form, there are gonna be no injuries😁
  • André Fabillio
    André Fabillio 3 weeks ago Who would you listen too a scrawny average guy or 7 time Mr.O
  • Charles Martel
    Charles Martel 3 weeks ago Thanos Arnold is humble....athlean x guy is way to arrogant 😉