Arnold Schwarzenegger

Arnold Schwarzenegger

Protein King's Pro Series Athlete: Arnold Schwarzenegger

Arnold Schwarzenegger was born in Austria in 1947, and at the young age of 15, Arnold started weight training. By 20 he had already won his first Mr Universe title, being the youngest person to ever claim this crown. His unwavering dedication to the sport of bodybuilding ultimately led him to win this title another four more times as well as the Mr Olympia title seven times.

Over the years, Arnold Schwarzenegger has become a true sporting legend, writing several books on training and even coming out with his own supplement line earlier this year. Despite serving as the Governor of California for two terms and being a major Hollywood actor, Arnold is still the most well-known bodybuilder on the planet, making him one of Protein King’s favourite Pro Athletes.


Arnold is still the most talked about bodybuilder in the world despite being retired from the sport for over 34 years. You cannot leave behind that kind of lasting legacy without good reason. Here are Arnold’s tips for a great workout.

Change the Action

Everybody knows the basic lifts - the deadlift, the squat, the bench press. Arnold, however, believes that by changing the movement ever-so-slightly, you can completely alter the action and the way in which your muscles react to that movement. By widening or shortening your grip for example, you can force different muscles to be strained during a particular exercise.


Rest breaks? Not for Arnold. In between sets, Schwarzenegger likes to practice his poses. This builds discipline and puts an even further strain on the muscles that are currently being trained.

Train Your Weakest Body Part the Hardest

We all have those particular muscles that we hate to train and most of us tend to neglect them. Arnold believes in targeting those weak points and training them harder than anything else. This will not only improve the strength in that area, but will also be aesthetically beneficial.


As well as saving yourself some valuable time in the gym, supersets are a great way to fatigue your muscles and force blood into that particular region of the body, causing some serious muscle growth.

Perfect Technique

Arnold firmly believes that technique plays a major role in the overall outcome of the exercise. You need to perform the movement with perfect technique to ensure proper muscle isolation and maximum strain if you want to see the best results. We often get sloppy as the weights get heavier, so take it slow and keep each rep strict.

Shock the Muscles

The human body is an incredible thing. It can adapt to the harshest of conditions. For this reason, it is important to change up your workout and keep the body guessing. Constantly change your routine by performing new exercises or performing your regular exercises in a different order, increasing the intensity of the workout by reducing rest periods, adding reps and sets, and switching the weight amounts. This method of shocking the muscles into change is a great way to keep your workout exciting while developing some serious definition.


Quite possibly the most important factor to consider when weight training is focus. Arnold believes that the mind is extremely powerful and a great deal of concentration needs to go into every rep. By visualising the results he wanted to achieve, he believed he could actually lift more. Do not underestimate the power of the mind; use it to your advantage.  

Identical Development

Arnold often said that because muscles can be seen from all angles, they need to be trained from all angles. To achieve a visually perfect physique, each muscle group needs to be broken down into the individual muscle and trained with equal intensity.  This requires the meticulous planning of workout routines.


Diet is the most important factor to consider when trying to gain some serious mass. It doesn’t matter how many hours you spend under a squat rack in the gym, without proper nutrition there is no way for your body to grow enough to resemble Arnold Schwarzenegger’s. Furthermore, Arnold’s mass gainer plan involves consuming only quality foods to make sure those gains are as lean as possible.

To achieve the results that he did, Arnold consumed 5 high protein meals per day. He followed the general rule of eating 1 gram of protein per pound of body weight. This meant that at 250lb (113kg), Arnie needed to consume approximately 250g of protein daily or around 50g of protein every 2-3 hours. This can be difficult to adhere to, so a lot of disciple and timing is required. Arnold would eat 3-4 meals and drink the other 2 meals by way of the protein shake to meet these requirements.

Apologies to those of you who think that weight gain diets should include ice cream and pasta but Arnold believed in keeping his meals as clean as possible. He derived his carbohydrates from sources like oats, sweet potatoes and brown rice, while consuming only lean protein sources such as fish and grilled red meat. This method may make it more difficult to consume your required daily calories but it will, however, make it a lot easier to tone up in those final weeks before an event.


Supplementation can play a vital role in gaining lean muscle. It is difficult to consume the required calories, protein and even vitamins through food only. Arnold Schwarzenegger is a big advocate for supplementation, even developing his own line of products.

When in training, Schwarzenegger used to take two shakes daily which is what he based his new Arnold Series Iron Mass shake on. His first shake of the day is approximately 2 hours after breakfast to keep his protein intake high and his second is immediately after a workout. This revolutionary beef protein is specifically designed with fast and slow absorbing protein and carbohydrates to ensure your muscles are fed for a longer period of time.

For a pre-workout pump, Arnold recommends his latest supplement: Arnold Series Iron Pump. This is a great way to stimulate energy production and ensure you get the best out of your workout.

As well as core muscle building supplements, Schwarzenegger likes to take a multi vitamin. This pumps the body with the essential vitamins that you may not be able to get solely from food. A product like the Swisse Mens Ultivite MultiVitamin is a great way to deliver these key nutrients to your body. 


Arnold Schwarzenegger is a legendary bodybuilding figure who has had a massive impact on the health industry. He has been a true role model for aspiring athletes for the past 50 years with no sign of slowing down. His dedication and ability to succeed proves why this inspirational bodybuilder has been so influential for so long.

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