Arnold Schwarzenegger's Training Program for Muscle Mass
Who knows how to gain lean muscle mass better than Bodybuilding King Arnold Schwarzenegger? Probably a few people or we can say almost no one. Arnold Schwarzenegger is Bodybuilding, he is Lean Muscle Mass and Strength. We can almost say that he popularized Bodybuilding and Fitness. One of the biggest icons of bodybuilding was never always big you must know, he was also skinny young kid, but that was before he was 15.
Take a look how big and aesthetic was Arnold when he won Bodybuilding Tournament in Germany when he was 15:
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He was huge back then and he was huge all his life and he actually still is. So, do you know what program for muscle mass gain Arnold recommend?
Here it is:
Monday - Chest and Back:
Exercises
|
Rep Range
|
Sets
|
Bench Press
|
8-12
|
3-4
|
Incline Dumbbell Press
|
8-12
|
3-4
|
Dumbbell Flies
|
10-12
|
3-4
|
Bent Over Row
|
8-12
|
3-4
|
Seated Back Row
|
10-12
|
3-4
|
Add 5
sets of 25 crunches at the end of workout.
Tuesday - Shoulders and Arms:
Exercises
|
Rep Range
|
Sets
|
Military
Press
|
8-12
|
3-4
|
Dumbbell
Lateral Raise
|
8-12
|
3-4
|
Upright
Row
|
10-12
|
3-4
|
Standing
Barbell Curl
|
10-12
|
3-4
|
Seated
Dumbbell Press
|
10-12
|
3-4
|
Close
Grip Bench Press
|
8-12
|
3-4
|
Barbell
Triceps Extension
|
8-12
|
3-4
|
Wednesday - Legs and Lower Back:
Exercises
|
Rep Range
|
Sets
|
Squat
|
8-12
|
3-4
|
Lunge
|
8-12
|
3-4
|
Leg Curl
|
10-12
|
3-4
|
Deadlift
|
8-10
|
3-4
|
Good
Mornings
|
10-12
|
3-4
|
Standing
Calf Raise
|
10-12
|
3-4
|
Crunches
|
20
|
5
|
Arnold used to shock his muscles every time to don't let them get used to his training, so he was changing his training routine or rep number often. He recommend doing 10 reps by starting with one rep of maximum weight then lowering the weight and adding more reps. So if you are doing bench press and let's say your maximum is 200 lbs then it should look like this for example:
200 lbs - 1 rep
180 lbs - 2 reps
150 lbs - 3 reps
140 lbs - 4 reps
120 lbs - 5 reps
100 lbs - 6 reps
Those numbers are just an example, you know your own maximum weight to lift in one rep or two rep. This workout is good because you don't rest between rep you just continue until you do 10 reps if you can. It is great for shocking your muscles and make them to grow.
