muscle gain daily diet plan
(film reel rattling) (piano music) - [arnold] not every legend is a myth. some are flesh and blood. some legends walk among us. but, they aren't born, they are built. legends are made from iron and sweat, mind and muscle, bloodand vision, and victory. legends and champions, they grow,
they win, they conquer. there's a legend behind every legacy. there's a blueprint behind every legend. i'm arnold schwarzenegger. this is my blueprint. - [narrator] arnoldschwarzenegger, 28 years old, six foot two, two hundred and 40 pounds. mr. olympia for the past five years. he is preparing to defend his title
this year for the last time. - all mr. universes fromthe past five years or so come and get together inone contest and we find out who's the best of all the mr. universes. so they created the mr. olympia contest, which is then the top contest, and then whoever wins thatis the top bodybuilder. - and you are the top bodybuilder. - right, yeah.
- i think that everyone knows when they get into training that you're not going to go and become a champion fromone day to the next. but the question is, howcan i speed up the process? (inspirational piano music) and then the important thing is, did you train the proper way, which is to train the basics,
if it is the squats, if the two arm curl, if it's the bend overrowing, if it's the clean and the press, the benchpress, the incline press, the dumbbell press, allof those basic exercises, and that's what you need to do, especially the last threemonths before a competition. you've got to shock the muscle, shock the muscle and shock the muscle with different kind oftraining principles.
expose your weak points. you're gonna go and hit those marks, and then you move the bar higher. then you move the bar higher, and you feel that with hard work, you can achieve the goals and you can become successful. (inspirational orchestra music) - [arnold] the important thing for people
to recognize is that not everyone wants to be a champion. not everyone has thedesire to stand on stage, to stay up there on stageand win mr. universe or mr. america or theworld's best built man and mr. olympia and allof those kind of titles. no. but they can applythe same principles. one thing i can tell you. there's major mistakes that are
being made today in bodybuilding by not covering those basic exercises. because today men aregoing to the gymnasium, i don't see anymorethe kids learning about the cleaning and pressing orthey to the two arm snatch and they do the upwardrowing from the floor up, and all of those kind of exercises that are so important to create the traps and to create the lower back.
(film rattling) i think that the threeexercises for chest today i have always done. the first year when i started training and the last 10 when i was training, is bench press, inclinepress in different levels, so to start low, mediumand high, and then flys. i mean, to me the flys wasan exercise that gave me the full pectoral muscle development,
because i went all the way out and almost hitting the groundand i was a big believer in expanding the chest as much as possible and giving that stretch, because remember withmuscles the important thing always is to get thestretch and to get the flex. and so, to me, that going all the way out with the dumbbells as far asyou can to get that stretch, and then to come in and then to have
the dumbbells touch andthen flex like you're doing the most muscular ontop, and then going out again, those are the kind ofexercises to me that were like, you could not replacethem with any machine. this was it. one of the main things, of course, in order to create size and to create muscle growth, which sometimes the body will hit a wall.
what that basically meansis that the body is saying, "look, i know all your tricks, "i know you're gonna startfirst with bench press, "and then i know you'regonna walk over to the "chin-up bar and do chin-ups, "and then i know you're coming back "to the bench press and then you "go to the chin-up bar andcome back to the bench press. "i know that routine.
"i know exactly everything you do "and i am prepared for that." so you have to go and usethe shocking principle. (intense orchestra music) the body, and if this chest knows that i'm gonna start with135 and then i go to 225 and do 275, i'm gonna goand start now with 315, and i'm gonna do 20 reps with 315. and then i'm gonna go and have the guys
pull off plates and then have 225 left, and then i'm gonna do another 10 reps. and then i'm gonna have them take off another 45 pound plateand then i have 135 left, and then i'm gonna goto do another 10 reps. or maybe if i can, do 15 or 20 reps, and let's see if the pectoralmuscle is used to that. then always you will find that your pectoral muscleis shaking after that.
it did not know what todo because it's cramping and it is being torturedand it is in pain, because you've now shocked the muscle. bend over rowing with abarbell and the t-bar rowing. i mean, any kind of a rowing exercise that uses the thickness,those are the exercises i always relied to, again,from the beginning to the end. there's a lot of bodybuilders that have a kind of a deficiencywhen it comes to the
lower back and to thestriation of the lower back, which you only get fromstiff legged deadlift and from regular deadlift,and from bend over rowing and all the stuff withoutsupporting your chest. you've got to let your body free and let the lower back hold you up while you're doing the bend over rowing. we did off the benchbalancing on the bench up to 315 pounds bend over rowing,
because that's what gave you that strength in the back and gave youthe thickness of the back, because remember when you train the back you need the width andyou need the thickness, but you need the thickness inthe lower part of the back, you need the thicknessin the top of the back and the outer back and in the center back, so you've got to trainand to find exercises for all of these different things.
curls, barbell curls. i was up doing reps with275 in the barbell curl. many times we would startout with the weight, with a heavy weight and do just one rep. then i have them pulloff plates and do curl, but just enough thati can now do two reps. then pull off platesand do the three reps, then pull off more platesand do four reps after that. and so this is how i would go up until,
without ever putting the bar down, to really let the bicep know, "you don't know what's coming, "you're not gonna get used "to my training method. "i'm gonna have all kinds "of tricks up my sleeve." i mean, it was absolutely essential to do the barbell curl to create
the thickness of the bicep, to do the dumbbell curlon the incline bench, and to do the concentration curl. because the concentrationcurl isolated the biceps with the heavy weights,not with light weight, but do heavy weight, but to isolate it and to really concentrate and to create that peak on the outside of the bicep that they need whenyou do your back shots.
the tricep was a lot of narrow bench press in the early days, thentriceps extensions down and then overhead tricepextension with one arm and with both arms andthen also tricep extension out of bar where you letthe head go under the bar and press out and useyour own body weight. shoulders. dumbbellpresses, barbell presses in the front and in the back. i mean, we always did the rear press
behind the neck kind of presses. the military presses, the dumbbell press, which is now called the arnold press, because there was a certainway that it was done in order to really create the stretch of the front deltoid. we come down with the elbow here, not just to here, butthey come all the way down and then to rotate out and goup and to get the full flex.
and then lateral raises, and especially bent over lateral raises on the bench, that's a 45-degree bench. this is a specialty that i've learned at vince gironda's gym. he had this cutout onthe face where you could still breathe, whereyou don't have to look sideways but you can breathe. but it is 45 degrees andto turn your wrist outward
like this and it is a fantasticrear deltoid exercise. we many times went intothe gym just one day a week where we went to 110-pound dumbbells and we did dumbbellpresses, we did six reps. that's all we could do, six reps. so we picked up the hundredand did another six reps. put them down and took the90s and did another six reps. then picked up the 80s and we went all the way down to the 40s and barely
could to six reps then with the 40s. but i can tell you that i did not know where to put my arm, becausemy deltoids were screaming. they were in pain. why? because i shocked the muscle. squats is i think the most important exercise to create thighs, big thighs. squats, rear squats, front squats, leg extensions, lunges,stiff legged deadlifts,
or good morning exercise with stiff legs, and a lot of leg curls. then sometimes in order toshock the body and the muscle, we would switch from squats to leg press, so just load up the legpress machine and do a lot of leg press and stuff like that. there will be regular abtraining that we did for abs, which is just leg raises. we did straight legs, legraises with bent knees,
sit-ups, roman chair sit-ups, which gives you the 500 reps, which was an absolute necessity, and we all believe in, and then crunches. everything fits together now, and all i have to do now is get my posing routinedown more perfect, which is almost impossibleto do, you know. it's perfect already. oh yeah.
it's down to a point. wait when you see it. (laughing) i think the important thing is that you always go all out in every set and that you really don't save yourself for the next set, because there's another big mistake that a lot of people make. they say, okay i'm gonna do 20 sets, so i better take it easy onthe third and fourth set,
and then the fifth setand then the 10th set, because i still have 10 sets to go. but that's the wrong approach. each set ought to be going all out. i think the most importantthing is that you eat the right way and thatyou get in the amount of protein that your bodyneeds, and there's always, of course, a debate how muchprotein does the body need. i always lived off theformula that for every pound
of body weight i want toget one gram of protein. the challenge, of course,is that how do you get this 250 grams into the body andhave the body take it all in, rather than just letting it go through? i felt like that for me it worked best when i had five meals a day. there's some people thatcan work with three meals. for me, five meals was the answer. and the reason is becausei never was a big eater.
i always felt comfortablewith a regular-sized steak. if you give me a 10 ounce steak, even in my hey day, i was happy. and to have a bit ofvegetable, so to have some sliced tomatoes on it, and then some salad or something like that, i'm fine. in the morning, if you gave me just three scrambled eggs with a littlebit of bacon or sausage with some cut in tomatoes andonions, i was fine with that.
the only thing is that two hours later, after that breakfast, i was hungry. and so when i was sitting atsanta monica city college, or i was in the workplacedoing construction work, or wherever i was, iwould pull out of my bag a little plastic containerthat had a cup on it that you usually use at thebar to mix things at the bar. and i would have my milkin there and i would have my protein powder in thereand everything like this,
and i would just close it upand then put it in my bag. and then i'd be sitting in the classroom, and i would just pull itout, shake it up like that. everyone would be looking, kind of, "what the hell is he doing now?" and i would be shaking my protein, (mimicking shaker) just like a bartender doingall the little tricks, and then i would drink it,close it up and put it away.
that, to me, was theadditional 30 grams of protein that i needed at that time, and then i would be an hourlater going to the gym. then we'd be working outfor two and a half hours, and then we would go for lunch. there would be a latelunch, and then i would have again a regular steak and thentwo hours later after that i would have another oneof those protein drinks. so i would have two timesa day protein drinks
in order to get the 250 grams of protein, because as i said, itis absolutely essential that you have enoughprotein so that you can really experience the muscle growth. we have to recognize that we would not get all of the nutrients,the vitamins, the minerals and the proteins and all of this stuff that the body needsjust with regular meals. this is why we have supplements.
and that's why theyare called supplements, because we are supplementing, because we don't getenough from regular meals no matter how healthyand how good you eat. - [announcer] all threecontestants, lou ferrigno, serge nubret and arnoldschwarzenegger for a pose down for the final decision for the judges. - [arnold] so now i've built a certain amount of mass during the year,
and i've worked now on certain weak points throughout the year, and now with the combination of the diet and of high repetitions and more exercises and more sets, take thatmass and chisel it down and work on the details. and that's why i called theperiod before competition the most exciting period, because that where youreally have to concentrate,
pay close attention to it every day, look at yourself in themirror in an honest way, and expose your weak points. that motivates you then. that's what makes you train harder, so you've got to expose those weak points. but the key thing is to set the course, to do the training every day, to eat the right way,
and you're gonna go and hit those marks. then you move the bar higher. it is really exciting to do that, you can achieve the goals andyou can become successful. the training principles andthe nutritional principles, the kind of protein that youneed and vitamins you need and minerals you need and allof these kind of supplements, it all still stays exactly the same. that is the important thing.
(cheering) - [announcer] and thewinner, the one and only arnold schwarzenegger!(crowd cheering) (dramatic music) - bodybuilding has been abeautiful experience for me, and i will continue itfor the rest of my life.
muscle gain daily diet plan,i only stopped competing, but i am not stopping bodybuilding. it's the greatest sport(crowd cheering)
thank you.
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