![]() ![]() ![]() 2,500+ expert-created single workouts 3,500+ how-to exercise videos Detailed workout instruction Step-by-step workout tips. 2 sets, 5-10 reps (rest 1 min.) + 11 more exercises BodyFit 6.99/month. “So, two times per day, I would have protein drinks in order to get up to the 250 grams that I needed,” he says. The Blueprint to Building Muscle Mass: Day 12 Ben Creicos. Two hours after lunch, Arnold would have another protein shake. After the gym was a late lunch of steak and vegetables. That was the additional 30 grams of protein that I needed at that time.”Īn hour after his protein shake, Arnold would be at the gym doing what he did best-lifting big weight. “As I was sitting there at Santa Monica City College or doing construction, I would pull out of my bag a little plastic container full of milk and protein powder. “The only thing is, two hours after that breakfast I was hungry.” To supplement his whole food meals and get the protein he needed for substantial growth, Arnold never went far without a protein shake. In the morning, Arnold would often eat a few scrambled eggs, some bacon or sausage, and some tomatoes and onions. If you gave me a 10-ounce steak, even in my heyday, I was happy.” I always felt comfortable with a regular-sized steak. ![]() 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. For me, five meals was the answer because I never was a big eater. Remember, you build more muscle by doing 8-12 reps, but gain strength by doing 1-5 reps. There are some people who can work with three meals. Blueprint Workout Bulking EOUA Blog - ARNOLD BLUEPRINT: MASS PHASE 1 WORKOUTS LEGS PHASE 1: WED / SAT REP RANGES ARNOLD STAYED WITH 5 SETS OF 8-12 REPS with. “I felt like it worked best when I had five meals per day. “I always lived off the rule that for every pound of bodyweight, I needed one gram of protein.”Īs a 250-pound mass monster, the challenge for Arnold was eating nearly 250 grams of protein daily and making sure that his body could use it all. 3-4 whole eggs, 2 pieces of bacon, 1-2 pieces Ezekiel bread with almond butter, cashew butter or 1/4 avocado. 12-16 oz whole milk of choice (unsweetened) Meal 1 - Option 1 EARLY MORNING. “There’s always a debate about how much protein the body actually needs,” Arnold says. with 6-8 oz water then 2 scoops Arnold Iron Mass with. Brandon M Roberts and Dr.In his prime bodybuilding years, Arnold knew that the most important macronutrient for growth was protein. r/weightroom - Oly and Powerlifting discussion r/bodybuilding - All things bodybuilding Free Book, Routine and Program from noob to veteran.Saturday - Selfies/Progress Pics ( Previous) Wednesday - Training/Routines ( Previous) 1 MILITARY PRESS 1 BEHIND-THE-NECK 1 BARBELL CURLS MILITARY PRESS: 10 Sets of 4 Reps BEHIND-THE-NECK: 10 Sets of 4 Reps SUPERSET. Monday - Contests/Competitions ( Previous) This is not instagram.ĥ) Doubts and speculations regarding the natural-status of another bodybuilder will never be enough to prove if that someone is truly "natural" or not, only drug testing and self admittance of using banned substances will.Ĭomments and posts regarding such do nothing except create an environment where many aspiring bodybuilders falsely accept the idea that only through non-natural methods is it possible to attain a desirable physique.įor that reason, these types of posts and comments are not-allowed and will be removed.Ħ) All injury related threads will be removed, please seek proper medical advice for these types of inquires. This subreddit aims to further your knowledge of training, nutrition, and all things bodybuilding without the use of PEDs. No pictures of food or meals (except nutrition day thread if you want). This stops us from becoming /r/fitness or a beginner based sub.Ĥ) No memes, gifs, green-text style of any kind. A question is determined to be a beginner question at moderator discretion. Exceptions may be made for competition posts but still more detail is very much appreciated.ģ) Beginner/simple questions can be asked in the weekly beginner question thread or the weekly question thread. Use /r/ProgressPics or similar sub if you just want to post a pic. This allows progress posts to help others and do more than inflate your own ego. Include details of your training age, training style, height, weight, and other relevant factors. This helps us to keep spam down.Ģ) NO PICTURE POSTS!!! All progress posts should be text posts. If you have a question please find an appropriate discussion thread instead of making a separate post.ġ) No posts from your own youtube, social media, or blog, no matter how high quality it is. ![]() A place for for those who believe that proper diet and intense training are all you need to build an amazing physique.ĭiscuss NANBF, INBF/WNBF, ABA, INBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! ![]()
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