8 Rules To Build Muscle Like Arnold Schwarzenegger

Arnold Schwarzenegger posing before competition
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent."

SA-Attempt-Check

The biggest secret to building serious muscle mass is having a high level of focus, effectiveness and intensity in your training and nutrition. Learn and apply these 8 secrets to building serious muscle mass and start seeing results from the time you put into the gym.

Arnold Schwarzenegger front double biceps at the Olympia
“For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer.”

1. BE SINGLE-MINDED ABOUT BUILDING MUSCLE

While you can both get ripped and build muscle at the same time, if you want to build serious muscle you need to focus on that specific goal and cater your nutrition and training for building muscle.

2. GET COMFORTABLE WITH HEAVY BARBELLS

Barbell exercises such as squats, deadlifts, bench presses and back rows must form the core of your training program, not dumbbells and machines.

Arnold Schwarzenegger training back with the deadlift
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.”

3. INCREASE THE WEIGHT

To build serious muscle you have to load your muscles with as heavy weights as possible for an extended amount of time. This means that you lift a weight that is heavy enough that your muscles are unable to lift it for more than 6 – 8 times.

4. INCREASE THE VOLUME

Train with high volume. This means that you train a target muscle group with a higher number of sets or you do more exercises per muscle group. High volume training usually involves 20 – 30 sets per muscle group.

Arnold Schwarzenegger training biceps with alternating dumbbell curl
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.”

5. EAT BIG

Have a solid muscle building meal plan in place. Eat more food. Eat more high calorie, high nutrition, high protein foods. Eat muscle building foods throughout the day.

6. BE COMFORTABLE RESTING

Train hard and intense, and then fully rest and recover. Don’t go in and train again too quickly without being fully recovered from your previous training session.

7. LIFT SLOWER

Bring the weight back to the starting position slower for maximal muscle tension and stimulation. Doing so provides your muscles more time under tension for added growth.

Arnold Schwarzenegger posing
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”

8. KNOW HOW MUCH TO REST BETWEEN SETS

For serious mass building where you’re lifting heavy weights in a moderate 6-10 rep range, rest between 1.5 minutes (for movements like pull ups and cable rows) to 3 minutes (for movements like the squat and bench press).

SHARE
Previous articleWeight Training For Baseball
Next articleWeight Training For MMA

Strengthawakening.com | Ultimate Fitness Site is your #1 online source for fitness motivation and knowledge.

LEAVE A REPLY