Arnold Blueprint to Mass

Plan Details

The Arnold Blueprint to Mass routine by jcolson is a 19 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Phase 1 for the first 4 weeks Phase 2 for the second 4 weeks 1-10 METHOD After a warm-up set or... Read More

Phase 1 for the first 4 weeks Phase 2 for the second 4 weeks 1-10 METHOD After a warm-up set or two, find a weight you’re only able to get 1 rep. 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. The only rest you get is when you’re unloading the weights. This was a very effective way to vary things, and it’s a total shocker to the muscle. STRIPPING METHOD/SHOCKING PRINCIPLE Immediately after your final work set, take some weight off and get 5-10 reps. Then with no rest keep repeating, reducing your weight until you’re down to the bar, repping that for 20 reps MAX EFFORT Pick 1 exercise and see what you can do for a 1-rep max. To get there, work up to the weight with the following rep pyramid, taking ample rest between each set: 20, 15, 10, 8, 5, 3, 1, 1, 1 (max)