Arnold Schwarzenegger Blueprint
THE ULTIMATE MASS
TRAINING GUIDE
PHASE ONE
WEEKS 1-4
THE BLUEPRINT TO BUILDING MASS – It’s one of the first major conundrums for a potential bodybuilder or anyone looking to add serious muscle. How are you able to add pure, raw size and muscle and not just bulky fat?
GAINING MASS IS NO EASY TASK, THAT MUCH IS CERTAIN.
It’s certainly not as easy as slamming a box of pop-tarts, maxing out on a few exercises and then repeating the process. Unless of course your idea of adding mass is just getting fat.
Hopefully that’s not the case because that’s not what this is about. We’re giving you the Arnold Blueprint to adding mass, and we’re talking the kind of mass that draws double-takes and stares in the gym or wherever you may be. Arnold was a master in adding mass because he knew how to train to add it and he knew how to eat to make sure it was all quality size.
Now, we’re giving you that same opportunity. We’ve got a blueprint from Arnold that will give you serious mass and now all you have to do is implement it.
Before we get to proper diet and supplementation for gaining mass, we’ll touch on the serious work you’ll have to do with the iron to put on mass.
TO BE BLUNT, THERE’S NO SECRET METHOD FOR PUTTING ON IMPRESSIVE MASS.
In fact, it’s as simple as this: basic hard training that consists of lifting heavy weights. Yeah, pretty simple. In a nutshell, you want to be training with heavy weights and trying to push your body to new limits every time you walk in the gym.
YOU’LL NEED TREMENDOUS INTENSITY AND DRIVE TO DO IT, but taking a no-holds barred attitude into your mass-building phase will allow you to build that size and quality muscle tissue you’re after. When combined with the diet and supplementation program, it’s a surefire method for success and for building a great deal of mass. This is a great opportunity to take your body to new levels, add size and strength you never thought possible and transform every part of your body.
This training isn’t easy, and you’ll have to be completely dedicated to your end goal – both in and out of the gym – but the payoff for putting in such demanding work will be well worth it. Couple that with the diet and supplementation plan and you’ve got the recipe for adding a great deal of quality size to your entire body.
To add mass, we will use basic building-block exercises, with an emphasis on going heavy. Arnold changed up rep ranges often as you’ll see but the intensity was always to the extreme and he pushed the weights as heavy as possible.
That’s what it’s going to take from you to put on quality size. You’re ready to take your body to new heights, so let’s do it.
IT’S TIME TO PUT ON SOME MASS.
ARNOLD’S METHODS
Arnold used a number of different methods to this template of workouts. He also added some new twists to help shock your body even more and open yourself up to more growth. The key to utilizing these methods is subbing them in at the proper time.
Arnold had a similar set-up and split for years, but when he needed a boost or when he needed to jump start some muscle growth, he would sub in one or two of these methods. This keeps things fresh, gives a great pump, keep you motivated and intense in the gym while yielding some new gains as well.
1-10 METHOD
After a warm-up set or two, find a weight you’re only able to get 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets. The only rest you get is when you’re unloading the weights. This was a very effective way to vary things, and it’s a total shocker to the muscle.
STRIPPING METHOD/SHOCKING PRINCIPLE
Immediately after your final work set, take some weight off and get 5-10 reps. Then with no rest keep repeating, reducing your weight until you’re down to the bar, repping that for 20 reps.
MAX EFFORT
Pick 1 exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1 (max).
ARNOLD SCHWARZENEGGER BLUEPRINT:
GUIDE TO MASS PHASE ONE OVERVIEW
Use this as a quick reference to the Arnold Schwarzenegger Blueprint Guide to Mass. Cross the workout off as you complete them and track your own progress.
Follow the rep ranges below unless listed otherwise
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