Since his bodybuilding career, Arnold Schwarzenegger has become the poster child of it all. In the sixties, Arnold took bodybuilding from a little known sport and sparked the surge to the multi million dollar a year industry it is today.

Since his bodybuilding days, and even before when he played soccer as a child, Arnold has always had a winning, strong mentality. Better known for his careers in acting and politics, it is clear to see that he has came and conquered whatever he's ever set out to - and it all started with bodybuilding.

Arnold trained almost every single day of the week for hours each day. That was back in the sixties though, when people didn't know half as much about building muscle as they do now. These days there are more effective ways of making your muscles grow.

There are gain muscle workouts pasted all over the internet and they're not hard to find. Some of these are great, some will work to a certain degree and some aren't very good at all. Let's have a look at what Arnold was doing when he was training for his first Mr. Universe competition at 22 years old.

First, I must tell you, that to gain muscle there are three key rules you must abide by -

* Training - You must train with free weights that are heavy for YOU.

* 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.

Focusing on work outs - three times per week is how often you need to train to bulk up. Stay away from cardio exercise (except for a 5 minute warm up before you stretch) and take a day's rest in between each workout. Only train for one hour per training session and work each muscle group once per week.

Workout 1

Abdominals, Calf Raises, Squats, Deadlifts.

Workout 2

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

Workout 3

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

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!

Phil Edgar is a bodybuilding expert. For 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!