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In the sixties when Arnold Schwarzenegger started competing in bodybuilding competitions, it was a run-down, little known sport. Since then, it has merged into a multi-million dollar phenomenon – and arguably, Arnold was the man who started it all.

Since his bodybuilding days, and even before when he played soccer as a child, Arnold has always had a winning, strong mentality. Better known for his careers in acting and politics, it is clear to see that he has came and conquered whatever he’s ever set out to – and it all started with bodybuilding.

Arnold trained almost every single day of the week for hours each day. That was back in the sixties though, when people didn’t know half as much about building muscle as they do now. These days there are more effective ways of making your 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 have a very specific and strict gain muscle work out regime

* Eating – You must eat a lot and eat right

* Rest – You need plenty of rest as your muscles don’t grow in the gym, they grow when you sleep.

Focusing on work outs – three times per week is how often you need to train to bulk up. Stay away from cardio exercise (exept for a 5 minute warm up before you stretch) and take a day’s rest in between each workout. Only train for one hour per training session and work each muscle group once per week.

Workout 1

Deadlifts, Calf Raises, Squats, Abdominals.

Workout 2

Lat Pull-Downs, Bicep Curls, Bent-Over Rows, Lateral Raises

Workout 3

Abdominals (optional), Shoulder Press, Bench Press, Tricep Curls

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

Keep this gain muscle work out. I can guarantee that if you eat right, get a lot of rest and follow this work out program that you’ll be built like Arnold in a matter of months!