Arnold Schwarzenegger is a famous Austrian American actor who gains great fame for his bodybuilding skills and films.

Later, He even became governor of California.

Arnold’s father beat Arnold and stood him in fighting with his brother.

Arnold would be mocked because he dreams of becoming a bodybuilder. Both his brother and his father died in 1971 and 1972.

Arnold escaped the trauma and turned to cinemas, especially that of Reg Park, which was bodybuilder and former Mr. Britain.

Arnold always longed to go to America and he has achieved this through Joe Weider.

This man was the man behind the International Federation of Body Building.

This organization sponsored great competitions such as Mr. Olympia and Mr. Universe.

To cut a long story briefly, Schwarzenegger won five Mr. Universe title and six Mr. Olympia titles in his bodybuilding career.

Arnold Schwarzenegger’s mass training & diet – his training and uplift program (for beginners and specialists)

Current statistics

Training principles by Arnold Schwarzenegger

1) Train after your training age

Her training age is completely different from her biological age.

It’s about how many years you spent in the weight room.

Arnold would insist that people with fewer training age should concentrate more on compound exercises such as bench presses, cross lifting, squats, rows, etc., which resulted in a serious size and strength.

2) Nobody is the same

Everyone has different skills to handle loads, genetics and relaxation. You have to train how your body feels.

3) Connection for muscles

Arnold was the first bodybuilder to swore this technique.

It is about concentrating your attention on the muscles you train.

4) Pumps

Arnold said, “Pumps” are about pumping. “

Although he said you shouldn’t follow the pump during the training all the time, there is definitely a place for it.

The pump is reached when the trained muscle is filled with blood.

5) Draw weaker muscles

Arnold would say if you have weaker parts of the body behind it, pay attention to these muscles.

Arnold Schwarzenegger’s training methods

Arnold had a training method and a training style called volume training.

This would include a high number of repetitions and sets for almost every exercise in which it was involved.

He believed that the more time the muscles spent under tension, the more they would grow.

He trained twice a day in Venice in a gym called Golds Fitness Latute Franco Columbbu, Dave Druper and Frank Zane.

His workouts used to take hours.

This included endless number of exercises and sentences.

These exercises and sets were the epitomai of high volume training.

Many training experts criticize this training because it is assumed that it does not enable sufficient muscle preparation. Arnold knew exactly what he was doing.

Arnold’s training routine

Plan A would be on Mondays, Wednesdays and Fridays

Breast

• 5 sets of 6-10 repetition bank press
• 5 sets of 6-10 repetitions of bank flying
• 6 sets of 6-10 repetition tubs press
• 6 sets of 10-12 repetition cable crossings
• 5 sentences, for mistakes – dips
• 5 sets of 10-12 repetition dumbbell sweaters

Back

• 6 sentences, up to the front of the failure, wide-naked climming fabrics
• 6 sets of 6-10 repetitions.
• 5 sets of 6-10 repetition-in-up dumbbell rows
• 6 sentences of 15 repetitions-straight-leg-cross lifting

Legs

• 6 sets of 8-12 repetitions squatting
• 6 sets of 8-12 repetitions-legs presses
• 6 sets of 12-15 repetitions-legs extensions
• 6 sets of 10-12 repetitions-legs curls
• 5 sentences of 15 repetitions – barbell failure

Calves

• 10 sets of 10 repetitions – standing veal trains
• 8 sets of 15 repetitions – seating sitting
• 6 sets of 12 repetition-in-legs veal trains (posture dumbbells)

Forearms

• 4 sets of 10 repetitions – wrist lure (forearms on knees)
• 4 sentences of 8 repetitions – reverse barbell curls
• Wright Roller Machine – until the failure

ABS

• 30 minutes of non -stop instinc training

Plan B would be Tuesdays, Thursdays and Saturdays

biceps

• 6 sets of 6-10 repetitions long-dumbbell curls
• 6 sets of 6-10 repetitions Dumbbell Curls
• 6 sentences of 6-10 repetitions-dumbbell concentration curls

Triceps

• 6 sets of 6-10 repetition-up flaps (for all 3 heads)
• 6 sentences of 6-10 repetitions (outside head)
• 6 sets of 6-10 repetitions and French barbell machines (inner head)
• 6 sets of 6-10 repetitions-in-arm-dumbbell-triceps extensions (outer head)

Shoulder

• 6 sets of 6-10 repetitions of a barbell presses
• 6 sets of 6-10 repetitions-side increases (stand)
• 5 sets of 6-10 repetition-hinters lateral increases in the back area
• 5 sets of 10-12 repetition cables lateral increases

Calves and forearms

Would be the same as Mondays, Wednesdays and Fridays

ABS

Would be the same as Mondays, Wednesdays and Fridays

Arnold’s diet

When he was in his heyday, Arnold ate five to six small meals a day. He would add protein shakes.

He would consume around 3825 calories a day.

Much of it would be burned in the gym. In his early days he ate a lot of protein on animal -based base, but now he is 99% vegan.

Breakfast

• 3 scrambled eggs
• 1-cup cooked oatmeal
• 1-cup orange juice
• 1-cup of low-fat milk

snack

• A handful of mixed nuts
• 1 banana or an apple

Lunch

• 2 slices of full wheat bread
• 1 cooked chicken breast without skin
• 1 apple
• 1-cup of low-fat milk

snack

• 1 banana
• 3 slices of cheese
• Water

Arnold would train between his snack and the next meal

After training

• 25g milk protein
• 25g egg protein
• 8–12 oz. Low -fat milk mixed together. He would drink this after his training

Dinner

• 8 oz. Lean cut grilled beef
• 1 large baked potato
• 1 large salad with mixed green and vegetables with 1 tablespoon of salad dressing
• 1 cup of mixed cooked vegetables
• Water

snack

Arnold Schwarzenegger’s dietary supplements and recommendations from Arnold Schwarzenegger

• Multivitamine – These contributed to closing the food gaps.
• Creatine powder – This improved his recovery and increased its strength.
• 5-HTP – This contributed to improving Arnold’s sleep. It also maximizes muscle growth. Arnold took this before going to bed,
• Plant protein – This was made from pumpkin and peas that all essential amino acids offer.
• Agmatine – It is known that nerve pain, depression and the performance of an athlete are generally improved.
• Weight gain powder – Arnold’s weight gain powder had BCAAs in – to open.
• Energy supplement – This addition has held tiredness and improved mental focus.
• Whey protein -This protein drink offers a mixture of slow and quickly digestible proteins to support weight loss, muscle gain and general health.

Recommendations by Arnold Schwarzenegger

A top recommendation from Arnold is that people buy his book. Arnold’s bodybuilding for men.

The legendary bodybuilder shows men how to build and maintain an excellent proportioned and well -conditioned body. This will promise you for a lifetime fitness and health.

For men of all ages, Arnold shows them a step-by-step training program and a gradual nutrition.

But of course women can also stick weight, says Arnold.

Remember that Arnold has won Mr. Olympia seven times because of his large body and fitness.

You can also be a winner if you follow his outstanding training routine, principles and diet.

Arnold Schwarzenegger – – “Error is not an option”