'#ArnoldSchwarzenegger #PumpingIron #BodyBuilding #Fitness 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.\" If you want to build muscle the way it was perfected by the legends of the sport, you\'re in the right place. This is the ultimate golden-age gains plan! The Blueprint to Mass is one of the most popular programs in the history of Bodybuilding.com—and many people follow it over and over again. It\'s been a favorite of aspiring transformation contest winners, but also just men (and yes, women) who want to see what their muscular potential truly is and aren\'t afraid to work hard and eat big to find it. Old school as it is, this definitely isn\'t a \"the barbell and nothing but the barbell\" plan. You\'ll use each tool for what it\'s best at. That includes barbells, dumbbells, cables, body weight, and a few choice machines. And you\'ll do them for both high reps and low because your body needs both to get optimal results. Get back to your bodybuilding roots and experience unbelievable growth. It’s been more than three decades since Arnold Schwarzenegger won the last of his seven Mr. Olympia titles in 1980, yet the workouts that helped mold him into arguably the greatest bodybuilder ever are as valid today as they were then. From the time he migrated from Munich to Southern California in 1969, right through to his first retirement from professional bodybuilding in 1975 (1980 represented his brief competitive comeback), everything Arnold did revolved around training. He would train twice a day at Gold’s Gym in Venice, joined by all of his closest friends—bodybuilding icons like Franco Columbu, Frank Zane, and Dave Draper. Each week, you\'ll follow this split: Day 1: Chest and Back Day 2: Shoulders and Arms Day 3: Legs Day 4: Chest and Back Day 5: Shoulders and Arms Day 6: Legs Day 7: Rest Yes, that\'s only one rest day a week and two leg days a week, so this split won\'t work for everyone\'s schedule and recovery abilities. On the other hand, it\'s a classic approach that helped build some of history\'s great physiques. It can work for you, but only if you truly love lifting and are willing to prioritize it highly in your life. That means your training has to determine how you approach your nutrition, sleep, any supplements you take, and how you schedule your day for the next eight weeks. If you can\'t fit in your workout in the morning, you may have to do two-a-days. That\'s an approach that worked for many of the great bodybuilders that only need one name: Franco, Frank, Dave, and of course, Arnold. His workouts lasted hours, with a seemingly endless number of exercises and sets. It was the epitome of high-volume training, a style of working out criticized by most training experts today as not allowing adequate muscle recovery. But there was a method to Arnold’s madness. In the following slides, you’ll see—body part by body part—the actual workouts the Austrian Oak performed while in the prime of his career, when he was the undisputed king of bodybuilding.'
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