Skip them and you may never see back growth. You will also do strict barbell rows- and these are critical to your success in the program. You will do typically 5 sets of as many pull ups as you can do until failure. While you want to use progressive overload and increase the weight over time, getting a huge stretch and putting insane tension on your chest is key. The idea for the pectoral flys is to get a stretch. The program usually suggests dumbbells, but a machine works great too. This works the upper chest more, helping you develop an incredible physique. People bench pressing on The Arnold Blueprint To Mass. You ideally want to be almost hitting failure every time you bench. Arnold (greatest bodybuilder of all time) would never forget this. The bench press is an incredible compound lift that works many muscles. Bench PressĮvery single chest day, you will be using the bench press. Personally, once I fail one of my sets, I take a 10-minute rest to try and recover fully before hitting the next set. However, this day can also take forever if you start failing your bench. I recommend doing some light stretching before your workout, it helped me. There are only 6 exercises you have to perform, but they are tough. You can usually get this day knocked out in just about an hour to an hour and a half. In my opinion, this is the shortest day of The Arnold Blueprint to Mass. On chest/back day, be prepared to walk out with aching pecks and later feel the pain to move your lats. Here is what you will be doing over the next few months. The Arnold Blueprint to Mass showcases the same few workouts throughout the entire program. Otherwise, burnout will be facing you soon. It is incredibly important you sleep, eat, and recover. This shock to your muscles is almost like cardio and will test your central nervous system to the max. You will never be worked harder, but you will know that muscle will grow. You’re looking at doing 10 sets of 4 reps for most compound lifts, and crazy volume for everything. You will feel fatigued and tired as you never had before. The Arnold Blueprint to Mass Phase 2 is almost like the final boss. The second phase is the last 30 days, and it is the toughest. Remember, you build more muscle by doing 8-12 reps, but gain strength by doing 1-5 reps. This not only confuses the muscle but ensures you get a good ratio of muscle growth to strength growth. You start off by doing some volume work and alternate each week with strong heavy 5x5 lifts. The first phase essentially prepares you and conditions you to the program. The Arnold Blueprint to Mass Phase 1 is the first phase or the first 30 days. So there is no need to go out and buy any different equipment. Regardless of the phase you are in, you will be doing the same workouts you did before.
However, the reps/sets of these changes in the splits. The second phase is the last 30 days.īoth phases are set up around the same three-day Chest/Arms/Leg split. The Arnold Blueprint to Mass is split into two phases.
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