Arnold blueprint to cut phase 2 pdf download

The key to utilizing these methods is subbing them in at the proper time. Arnold had a similar set-up and split for years, but when he needed a boost or when he needed to jump start some muscle growth, he would sub in one or two of these methods. This keeps things fresh, gives a great pump, keep you motivated and intense in the gym while yielding some new gains as well. His blueprint to mass consists of the following:. Workout programs help to strengthen your heart and improve your circulation.

The increased blood flow raises the oxygen levels in your body. This helps lower your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.

It can also lower your blood pressure and triglyceride levels. The program also employs a number of techniques that Arnold himself used in his training programs, including:. When performing each exercise and move up a set, you will do more weight and less repetition to build both size and strength. Adding more weight will help build the muscles and make them fuller. Monday: This day focuses on targeting the chest and back muscles through the use of push and pulling mechanics.

Tuesday: On Tuesday you will work the leg and abs through compound movements to build larger size and fuller muscles. Wednesday: Arms days are important on building size and strength through explosive moments and heavy weight. Friday : It is important to target and focus upon the back and shoulder muscles twice a week as the back is a crucial body part to give you that fuller and bulk look. Saturday : Saturdays are used to re-target the chest and legs through compound movements along with adding in workouts that help boost strength, endurance and stamina.

The main focus is upon bulking and lifting heavier weight for 3 to 4 sets while performing fewer repetitions with each set. The nutrition plan: When it comes to packing on pounds of pure, unadulterated muscle, nutrition is the single most important part of your overall bodybuilding program.

Good nutrition , like good training, is simple: learn the basics and practice them consistently. A little knowledge and a lot more discipline is the secret. The Arnold blueprint nutrition program require that you eat anywhere from 3, to 3, calories on training days. The blueprint to mass nutrition plan is designed to get enough protein in your diet to support adequate muscle growth. Throw in your meal and supplementation plan, and the results are going to get even better.

The volume, short amount of rest and huge number of Super-Sets and tri-sets make it really happen when it comes to the workouts. This type of training really clicked for me and I think it will do the same for you. The choice is yours and the sky is the limit. I also added some new twists to help shock your body even more and open yourself up to more growth. The key to utilizing these methods is subbing them in at the proper time.

I had a similar set up and split for years, but when I needed a boost or when I needed to jump-start some muscle growth, I would sub in one or two of these methods.

It kept things fresh, gave me a great pump, kept me motivated and intense in the gym, and yielded some news gains as well. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest in between sets. I would pick an exercise and shock it by running the rack, which can make for a brutal extended workset.

For example, start with 80 lb. This can be applied to any exercise and your muscles will be screaming after this. That is considered one rep. This really freaks out the muscle fibers and gives you an incredible pump. This is a crazy method, but be warned — you will need to go light to get through this. This makes you have flawless form. Cross the workout off as you complete them and track your own progress.

In fact, they were pretty basic, but they were still divided up into the same categories pre-workout, postworkout, protein, etc. Endless trials and studies have proven this, and when implemented properly — especially during a cutting phase — they can play a major role in getting leaner and preserving or even building muscle.

For my own contest prep, I wanted to make sure I could reveal all the hard-earned muscle I had achieved in the gym.