Three game-changing muscle-building techniques from Arnold Schwarzenegger, 74
Three essential muscle-building tips from Arnold Schwarzenegger's long career


This article has been amended on 13/04/22
Arnold Schwarzenegger knows a thing or two about lifting weights. The seven-time Mr. Olympia winner has accumulated more muscle-building knowledge over his lifetime than anyone we care to mention.
If you've been working out diligently with a pair of the best adjustable dumbbells or best resistance bands at home, you might be frustrated at your apparent lack of muscle-building progress. But in a comprehensive YouTube video, Arnold Schwarzenegger has shared his blueprint to building muscle.
We've pulled out our top three tips below, and looked at the science backing them up.
1. Train the basics
In his prime, Arnold was 6'2" and weighed 240lbs. With a very low body fat percentage, his days as a champion bodybuilder meant that he trained for hours in the gym each day. But he wasn't doing lots of outlandish exercises; in fact, he would always return to the basics.
"The important thing is that you train the proper way, which means you train the basics. Whether it's the squats, the two-arm curl, the bent-over rowing... the bench press, incline press, dumbbell press... all of those basic exercises."
Don't worry about bizarre exercises you might have seen on the internet—when lifting weights, make sure you master fundamental training principles which haven't changed much over the years. The exercises Arnold lists above are classic exercises that have been performed almost the same way for decades. If you're not sure where to start, you can check out our guides on how to do a bench press, how to do a barbell squat and how to deadlift properly with barbells.
Get the Fit&Well Newsletter
Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.
2. Shock the muscle
"You've got to shock the muscle with different kinds of training principles," said Arnold.
"When you first start, your body will hit a wall, which is your body's way of saying 'I know all your tricks. You're going to start with the bench press, then I know you're going to do chin-ups... I know that routine, and I am prepared for that.' Then you have to go and use the shocking principle."
Stuck in a rut? Arnold would often vary his training routine with different weights and volumes. Research from the American Council on Exercise says the body adapts to a training program after around six to eight weeks, so changing the sets, reps, exercises, and weights you use every two months or so might net you big results.
3. Protein intake
"I think the most important thing is that you eat the right way. I always lived off the formula that for every pound of body weight you want to get one gram of protein."
We'll place a quick caveat here: Arnold's mammoth protein intake of 250 grams a day isn't something the average person needs to achieve. However, there's plenty of evidence that fitting extra protein into your diet can increase your overall satiety levels and decrease body fat, according to research from Yale University of Medicine and other contributors.
Getting the right amount of protein is essential to muscle growth and maintenance, especially if you're rich in years. As you age, your muscles undergo a process known as atrophy, as they waste and become weaker. This affects everything from your posture to your mobility, eventually becoming frail.
Regular resistance training and a healthy diet, upping your protein intake, can counteract this. Research from the Journals of Gerontology has found "beneficially associated with maintenance of physical function in middle-aged, high-functioning U.S. adults over the span of two decades", particularly in older women. Don't forget to fuel all these gains with our best protein powder for weight loss entries.
Matt Evans is an experienced health and fitness journalist and is currently Fitness and Wellbeing Editor at TechRadar, covering all things exercise and nutrition on Fit&Well's tech-focused sister site. Matt originally discovered exercise through martial arts: he holds a black belt in Karate and remains a keen runner, gym-goer, and infrequent yogi. His top fitness tip? Stretch.
-
A barre instructor says this five-minute no-equipment routine will give you an energy boost—I put it to the test
Five-minute workouts Take a break from your desk and try this workout
By Alice Porter Published
-
A yoga instructor recommends practicing this pose if your lower back hurts at the end of the day
Yoga Ease stiffness with this beginner-friendly stretch
By Becks Shepherd Published
-
Arnold Schwarzenegger's five-move dumbbell workout will help anyone build muscle and burn fat, but here's how I would make it more beginner-friendly
Workouts Because this is a routine that everyone should have in their locker
By Sam Rider Published
-
I tried Arnold Schwarzenegger's signature dumbbell workout and it worked every muscle in just 15 minutes
Workouts Even better, it's a workout it's worth coming back to again and again
By Sam Rider Published
-
I tried Arnold Schwarzenegger’s two-move bodyweight workout and I was left very impressed
Workout Arnold’s latest challenge strengthens your legs, chest and arms while putting your endurance to the test
By Harry Bullmore Published
-
I tried Arnold Schwarzenegger’s two-move, one-kettlebell workout and it was surprisingly effective in just five minutes
Workout Want a fun, efficient workout? Arnie’s got you covered
By Harry Bullmore Published
-
I tried a 20-minute arm workout from Arnold Schwarzenegger—if you want stronger arms, you should too
Workout Build strength and muscle in your arms and shoulders with this efficient workout
By Harry Bullmore Published
-
I tried Arnold Schwarzenegger's 'double trouble' workout and it was surprisingly accessible
Workout Build strength, muscle and fitness at home with Arnold's latest workout challenge
By Harry Bullmore Published
-
I tried Arnold Schwarzenegger's three-move dumbbell workout, and it did more than build muscle
Workout This 30-minute routine worked my whole body, increased my heart rate, and strengthened my core
By Harry Bullmore Published
-
I tried Arnold Schwarzenegger's two-move workout, and it challenged my legs without weights
Workout This short bodyweight session builds strength and boosts your metabolism in less than 10 minutes
By Harry Bullmore Published