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 you’re 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.
ARNOLD BLUEPRINT TO MASS:
DIET & SUPPLEMENTATION
This is a blueprint to mass, so this section is all about getting a mass amount
of quality foods and supplements in you to ensure quality growth.
YOU’LL BE PUTTING IN SOME SERIOUS WORK IN THE GYM, SO A QUALITY DIET
AND SUPPLEMENTATION PLAN IS PARAMOUNT TO PUTTING ON THE SIZE.
Without either one, you’re not going to grow, which means proper diet and supplementation
and just as important as the weights your throwing around in the gym.
The diet and supplement plan is set up to give you a great deal of healthy protein, carbs and fats
to grow and recover at an impressive rate. If you’re gaining mass then you want to produce some
raw size, and you want it to be quality size, too. It’s not about just slamming buffets, ice cream and
pizza at every meal to gain weight. You’ll put on the pounds, but not the kind you want. We’re after
quality mass, which means you’ll be eating quality foods and plenty of it. It’s a lot of food, but the
end game is some serious quality mass.
For every pound of bodyweight, Arnold recommended 1 gram of protein.
This diet and supplementation program also gives you some great
reassurance that you’re on the right path to quality size. It’s a diet and
supplementation program that has been tested and already yielded some
great results.
We didn’t just want to throw something out there and hope it sticks. That’s never been our
style and it will never be. WE MADE SURE THIS WAS A PROGRAM THAT PRODUCED
IMPRESSIVE RESULTS.
We tinkered, we adjusted and we kept working, but what we ended up with was a diet and
supplementation plan that has Arnold’s backing and that will bring some outstanding results.
When you couple it with a proven training plan, the sky is the limit for your progress.
We’re giving you quality food with the correct supplements, along with another critical element,
nutrient timing. This ensures your body is getting everything it needs at the times it needs it to
build some serious muscle and mass.
Without a doubt, this is a championship formula that
will take your body to the next level.
*Due to the amount of volume in the training plant, we believe the average person needs more carbohydrates via out doctors.
Turn to your left. Use your left hand on the back of the chair to
deepen the twist. Hold for 5 to 8 breaths, then twist to the other side.
The mere thought of sneaking out for a lunchtime yoga class may be
laughable, especially now that we're all asked to do more and more on
the job. But that doesn't mean you have to stay stagnant for hours.
There are effective moves you can do right at your desk, ones that will
help you get a mental breather and make sure your neck, back, arms, hips
and wrists remain in good working order. 
