Arnold Schwarzenegger Mass Training

Arnold says that "Basic Are Best".

"The biggest mistake being made in body building today is that people aren't covering basic exercise."Says Arnold.In these days there are lot of people in lot of gym but no one people do that basic exercise.

"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."

ARNOLD'S BEST LIFTS

Clean and Press : 264 pounds 

Snatch : 243 pounds 

Clean and Jerk : 298 pounds 

Squats: 545 pounds

Bench Press : 500 pounds

Deadlift : 710 pounds  

BODY BY ARNOLD

A solid training program built on basic movement  will take you far , but intensity level separates the alpha wolf from the rest of the pack."Always go all out in every set.Don't save your self for the next set.That's a mistake that a lot of people make."

I want to show you some of Arnold's favorite exercise  

CHEST

Arnold : "There are three exercise that should always be done. The bench press,the incline bench press at different angle, and the dumbbell flye.The flye is the exercise that gave me the full pectrol muscle development."

"Remember,with muscle,the important thing is always to get the stretch and the flex.So to me, going all the way out on the dumbbell flye as far as you can go and then coming in and touching the dumbbell together and flexing like your're doing the most muscular pose made all the difference.That exercise couldn't be replaced by any machine." 

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 exercise i relied on from the beginning of my career to the end.There are a lot of bodybuilders who have a deficiency in their lower back.You have to let your body free and let the lower back hold you up while you're doing the bent over rowing.Because that's what gives you strength and thickness in your lower back."

ARMS

Everyone wants their biceps big and muscular.For biceps Arnold did curls of all kind.In gym he used to shock his biceps was to start by doing 1 rap with 275 pounds, and then 2 raps with little less weight,and the 3 raps with a little less."This is how I would go up without ever putting the barbell down.I wanted to let the biceps know that they didn't know what was coming,that they weren't going to get used to my training method,and that i had all kinds of tricks up my sleeve.Heavy concentration curls isolated the biceps to create that peak.You need that biceps peak for back shots."

"For triceps we did a lot of narrow close grip bench press in the early days.And then triceps push down and overhead triceps extension later." 

SHOULDER

"We always did presses,lateral rises , military presses and dumbbell presses which would stretch out the front delt at the bottom and fully flex it at the top.Now those are called Arnold presses."

"I also did bent over lateral rises on the 45 degree bench.This is a specialty that i learned at Gironda's gym.He had a cut out in the bench so you didn't  have to look sideways.When you're doing the lateral rises,you turn your wrist outward it's a fantastic rear delt exercise."

LEGS

"The squat is the most important exercise to create big thighs I did back squat,front squats,leg extension,lunges,single-leg deadlifts,good morning exercise and a lot of leg curls."

ABS

"The regular training we did for abs was just leg rises,knee rises,crunches,and sit ups.We all believed in doing 500 reps of Roamn chair sit ups."

SHOCK THERAPY

Arnold used to do this therapy. Arnold : I'd do 20 reps of 315,and then have guys pull off plates.Then i'd do 10 reps of 225,and then i'd have the guys take off another pair of plates.I'd have 135 left and i'd see if i could do 15 or 20 reps.Al the sudden your pectrol muscle is shaking.You don't know what to do because it's cramping and being tortured.It's in pain because you've now shocked the muscle."

"One day per week,we would press 110 pounds dumbbell for 6 reps that's all we could do.Then we picked up the 100s and id another 6 reps,then the 90s for another 6 reps.We went all the way down to the 40 pound dumbbell and could barely do 6 reps with them.After that,I can tell you that i did not know where to put my arms because my delts were screaming .They were in pain.Why ?Because I shocked the muscle."

CHISELING FOR DETAIL

"With the combination of diet,high repetition and more sets,you can take that mass and chisel it down to work on details.I called the period before a competition the most exciting period because that's when you really have to concentrate and pay attention every day.You have to look at your self honestly in the mirror every day and expose your weaknesses." 

Those weaknesses are motivating :"That's what makes you train harder.You have to expose those weak points,But the key thing is to set the course,to do the training every day,and to eat the right way.Then you'll hit those marks and with the hard work you can achieve your goals and become champion."