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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 |
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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Unlocking Optimal Weight Loss: Combining Keto and ACV Gummies for Sustainable Results
The keto diet has long been touted as a effective means of weight loss, but adding Apple Cider Vinegar (ACV) gummies to the mix can potentially enhance its benefits. By combining these two approaches, individuals may be able to achieve faster fat burning, improved appetite control, and reduced inflammation.
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When it comes to weight loss, many of us turn to restrictive diets or extreme calorie restriction in hopes of quick results. However, research has shown that sustainable weight loss is more effectively achieved through balanced nutrition and mindful eating practices (3). The keto diet operates on a similar principle by forcing the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates (8).
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One of the most common challenges individuals face on their weight loss journey is overcoming plateaus. This can be a frustrating experience, especially when results seem to stall after an initial period of progress.
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When it comes to getting the most out of a keto diet combined with ACV gummies, several factors must be considered. First and foremost, individuals should aim to combine these supplements with a balanced diet rich in nutrient-dense foods (9).
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For men, a combination of keto dieting and taking ACV gummies may be particularly beneficial. By reducing inflammation and promoting fat loss (16), these supplements can help alleviate symptoms such as bloating and prostate issues associated with aging.
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One often overlooked but crucial aspect of weight loss is mindful eating. This involves paying attention to internal hunger cues, savoring food more intentionally, and avoiding distractions while consuming meals.
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In addition to supporting fat burning and reducing inflammation (16), keto + ACV CBD gummies may also provide a range of benefits for men seeking to enhance their fitness routines. For example, the antioxidant properties found in apples cider vinegar have been shown to improve exercise recovery by reducing oxidative stress – making it an ideal supplement for athletes or individuals engaging in strenuous physical activity (13). Additionally, the boost in energy and mental focus provided by keto + ACV CBD gummies may enable men to push through challenging workouts more efficiently. By incorporating these supplements into their routine, men can achieve improved overall fitness results while reducing muscle soreness post-exercise.
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