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| Recommended Mass-Building Supplements | ► Arnold Schwarzenegger’s Blueprint Training Program: We all believed in doing 500 reps of Roman chair sit-ups.” “The regular training we did for abs was just leg raises, knee raises, crunches, and sit-ups. “I did back squats, front squats, leg extensions, lunges, single-leg deadlifts, good morning exercises, and a lot of leg curls.” “The squat is the most important exercise to create big thighs,” says Arnold. “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. And then triceps push downs and overhead triceps extensions later.”Īrnold’s shoulders were built by barbell presses, behind-the-neck barbell presses, lateral raises, military presses, and dumbbell presses. “For triceps,” Arnold says, “we did a lot of narrow bench press in the early days. Those are the exercises I relied on from the beginning of my career to the end.”Īrnold relied on the barbell curl to build thick biceps, but he also used incline dumbbell curls and concentration curls to isolate his biceps. Any kind of rowing movement will give you that thickness. “For back, I did chin-ups, bent-over barbell and dumbbell rows, and the T-bar row. “The bench press, the incline bench press at different angles, and the dumbbell flye.” “There are three chest exercises that should always be done,” Arnold says.

| Arnold Schwarzenegger’s Training Tips | Get back to your bodybuilding roots and experience unbelievable growth. 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. Schwarzenegger’s insistence on the essential lifts is not due to some grandfatherly desire to live in the past. 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.”

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Many contemporary fitness centers are full of people on machines, not in squat racks, and big-box gyms often lack even a single platform. “The biggest mistake being made in bodybuilding today is that people aren’t covering basic exercises,” says the Austrian Oak. If you want to learn bodybuilding from the world’s best bodybuilder, you’re in the right place. It’s a surefire road to growth, but it’s fraught with pain and struggle. In fact, it’s steeped in the fundamentals and old-school exercises that should be at the heart of everyone’s program. His plan for quality mass and extreme strength isn’t complicated. When it comes to bodybuilding, Arnold Schwarzenegger knows best. ► Arnold Schwarzenegger’s Blueprint to Cut: ► Arnold Schwarzenegger’s Blueprint to Mass: Get the knowledge you need to train for mass! Learn some of Arnold Schwarzenegger’s favorite classic bodybuilding exercises and preferred training techniques for building muscle.

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