Arnold Schwarzenegger is bodybuilding's poster child. He was the one who single handedly took body building from garages and back alley gyms to the multi million dollar industry it is now.
Better known for his acting days and career in politics, Arnold has always had a winning mentality in whatever he's done - and that all started in his bodybuilding days.
He trained every single day - sometimes twice a day to mix things up and trick his body into growing further. Although, nowadays, we now have easier and more effective ways of making muscles grow.
There are many gain muscle work outs that you can from the internet, but for now, let's just look at the basics, and the things Arnold Schwarzenegger himself was doing to prepare for his first Mr. Universe title at the tender age of 22.
First, I must tell you, that to gain muscle there are three key rules you must abide by -
* Training - You must train with free weights that are heavy for YOU.
* Eating - You must have a healthy, high calorie diet
* Rest - Muscles don't grow in the gym, they grow when you rest. Get at least 8 hours sleep every night.
Now, focusing on work outs, first of all you should train three times per week for an hour each session. Always have one or two day's rest between each workout. Train each muscle group only once per week and try to stay away from cardio exercise.
Workout 1
Abdominals, Calf Raises, Squats, Deadlifts.
Workout 2
Lat Pull-Downs, Bicep Curls, Bent-Over Rows, Lateral Raises
Workout 3
Tricep Curls, Shoulder Press, Bench Press, Abdominals (optional)
For each exercise, complete as follows
* 2 warm-up sets of 8 reps (don't work to failure) * Increase weight and perform 1 set of 8 reps (work to failure) * Increase weight and perform 1 set of 6 reps (work to failure) * Increase weight and perform 1 set of 4 reps (work to failure) * Increase weight and perform 1 set of 2-4 reps (work to failure) * Drop the weight back down to the weight of your first set and work to failure * Half that weight and work to failure
Follow this gain muscle work out program, combined with a good diet and plenty of rest, and you'll be built like Arnold Schwarzenegger within months! - 16887
Better known for his acting days and career in politics, Arnold has always had a winning mentality in whatever he's done - and that all started in his bodybuilding days.
He trained every single day - sometimes twice a day to mix things up and trick his body into growing further. Although, nowadays, we now have easier and more effective ways of making muscles grow.
There are many gain muscle work outs that you can from the internet, but for now, let's just look at the basics, and the things Arnold Schwarzenegger himself was doing to prepare for his first Mr. Universe title at the tender age of 22.
First, I must tell you, that to gain muscle there are three key rules you must abide by -
* Training - You must train with free weights that are heavy for YOU.
* Eating - You must have a healthy, high calorie diet
* Rest - Muscles don't grow in the gym, they grow when you rest. Get at least 8 hours sleep every night.
Now, focusing on work outs, first of all you should train three times per week for an hour each session. Always have one or two day's rest between each workout. Train each muscle group only once per week and try to stay away from cardio exercise.
Workout 1
Abdominals, Calf Raises, Squats, Deadlifts.
Workout 2
Lat Pull-Downs, Bicep Curls, Bent-Over Rows, Lateral Raises
Workout 3
Tricep Curls, Shoulder Press, Bench Press, Abdominals (optional)
For each exercise, complete as follows
* 2 warm-up sets of 8 reps (don't work to failure) * Increase weight and perform 1 set of 8 reps (work to failure) * Increase weight and perform 1 set of 6 reps (work to failure) * Increase weight and perform 1 set of 4 reps (work to failure) * Increase weight and perform 1 set of 2-4 reps (work to failure) * Drop the weight back down to the weight of your first set and work to failure * Half that weight and work to failure
Follow this gain muscle work out program, combined with a good diet and plenty of rest, and you'll be built like Arnold Schwarzenegger within months! - 16887
About the Author:
This author is a bodybuilding expert. For a free gain muscle workout program, complete with full diet and rest instructions and tips then follow this link - gain muscle workout and start gaining muscle today!
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