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.

Better known for his acting days and career in politics, Arnold has always had a winning mentality in whatever he’s done – and that all started in his bodybuilding days.

Arnold trained intensively. Sometimes twice a day to trick his muscles into growing when he’d hit a plateau. These days, however, bodybuilding know-how has come along a fair bit and there are now very simple yet effective ways of building muscle.

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 of all you must know that there are three key rules that you must follow-

* Training – You must have a very specific and strict gain muscle work out regime

* Eating – You must eat healthy foods and eat a lot of them every day

* Rest – Muscles only grow while you rest, not in the gym. Your body will force your muscles to grow while you sleep if you are training properly.

Now, focusing on work outs, first of all you should train three times per week for an hour each session. Always have one or two day’s rest between each workout. Train each muscle group only once per week and try to stay away from cardio exercise.

Workout 1

Squats, Deadlifts, Calf Raises, Abdominals.

Workout 2

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

Workout 3

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

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

Follow this gain muscle work out program, combined with a good diet and plenty of rest, and you’ll be built like Arnold Schwarzenegger within months!

This writer is a muscle building expert. If you would like a free gain muscle workout program, complete with full diet and rest instructions and tips then follow this link – gain muscle workout and start gaining muscle today!