Core tip:If you want to gain muscle quickly, low-fat intake is the wrong idea. Forget about your low-fat diet. The Arnold Blueprint Training Diet Plan includes healthy fat intake and delicious whey protein so you can work up your appetite.
If you look back after completing this plan, you will notice that one thing that separates you from others is your diet. You'll want to spice up your meal plan by adding some nuts, butter, avocados, full-fat dairy products and whey protein shakes that are rich in healthy fats.
Arnold knew how to keep his weight down when necessary, and when he was filming Stay Hungry, he easily dropped 30 pounds. But as he builds his body to compete for Mr. Olympia, he knows the importance of whole foods, especially dairy. These were all influenced by Rheo Blair, the first nutrition guru. Arnold and the bodybuilders around him did this. This diet was called the "dairy fat and protein diet."
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(The picture shows nutrition guru Rheo Blair)
Use this to refuel your body after today's heavy leg workout. Eat some healthy fats and whey protein.
Day 13: waist, legs, abs< /p>
Arnold's leg training for maximum effect:
First of all, you need to know the maximum weight you can do for each movement in a single rep. On the training day, you should choose one of the movements to do the pyramid rule training method, and do the maximum number of sets of 20, 15, 10, 8, 5, 3, 1, and 1 times respectively.
Waist and legs:
Front squat: 5 groups, 8-12 times each, rest for 45 seconds. (Optional barbell front squat to do pyramid rule)
Stiff-legged deadlift: (3 stages)
Phase 1: 3 sets of 10, 6, and 4 times, resting for 45 seconds.
Phase 2: 3 groups, 5, 5, 5 times each, rest for 45 seconds.
Phase 3: 3 sets of 12, 10, and 8 times, resting for 45 seconds.
Bow down: 5 groups, 8-12 times each, rest for 45 seconds. (Only done once a week)
Barbell lunge:5 groups, 8-12 times each, rest for 45 seconds.
Super group (A+B):
A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
B Seated Leg Curl: 5 groups, 8-12 times each, rest for 45 seconds.
Calf
Super group (A+B):
Standing calf raise: 5 groups, 8-12 times each, rest 45 seconds.
Sitting calf raise: 5 groups, 8-12 times each, rest for 45 seconds.
Abdomen:
Seated calf raise: 4 groups, 25 times each, rest for 45 seconds.