How do I get very strong like Arnold Schwarzenegger? What supplements did Arnold Schwarzenegger use to get stronger and muscular?

Arnold Schwarzenegger isn't just a bodybuilding legend—he's the embodiment of strength, discipline, and sheer willpower. From his seven Mr. Olympia titles to his Hollywood stardom as the Terminator, Arnold's physique has inspired generations. But how did a young Austrian kid transform into the "Austrian Oak"? And what role did supplements play in his journey? If you're dreaming of building that kind of strength and muscle, you're not alone. This article breaks down Arnold's training secrets, diet strategies, and yes, the supplements (including the controversial ones) he used. We'll draw from his own words, expert analyses, and historical insights to give you a roadmap that's realistic, safe, and effective. Remember, though: Arnold's era was different, and modern science has evolved—always consult a doctor before diving in.

Building strength like Arnold requires more than lifting weights; it's about mindset, consistency, and smart nutrition. As Arnold himself said in interviews, success comes from pushing beyond limits while fueling your body right. 19 Let's explore how you can channel your inner Schwarzenegger.

Understanding Arnold's Training Philosophy: The Foundation of Strength

Arnold's approach to training was rooted in high-volume workouts, progressive overload, and a relentless focus on muscle "shock." He believed in training like a champion—long, intense sessions that forced muscles to adapt and grow. In his prime during the 1960s and 1970s, Arnold trained six days a week, often twice a day, for up to five hours total. 4 His philosophy? "The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion."

To get strong like Arnold, start with the basics of his blueprint:

• High Volume: Arnold favored 20-30 sets per muscle group, using pyramid sets—increasing weight while decreasing reps. For example, bench presses might go from 15 reps at lighter weights to 6-8 reps at max effort. 1
• Compound Movements First: He prioritized squats, deadlifts, bench presses, and overhead presses to build raw strength. These multi-joint exercises recruit multiple muscles, mimicking real-world power.
• Split Routines: His famous 6-day split divided the body: Chest/Back on Days 1 and 4, Shoulders/Arms on Days 2 and 5, Legs on Days 3 and 6, with rest on Sunday. 13
• Progressive Overload: Always add weight or reps to challenge your body. Arnold tracked workouts meticulously, ensuring constant improvement.
• Shocking the Muscle: He varied exercises, reps, and tempos to prevent plateaus. One day might focus on heavy lifts; another on drop sets or supersets. 12

If you're starting out, begin with his "Golden Six" routine: Squats, Bench Press, Chin-Ups, Behind-the-Neck Press, Barbell Curls, and Sit-Ups—3-4 sets each, 3 times a week. 14 As you advance, scale up. Consistency is key; Arnold trained through pain, but modern advice emphasizes recovery to avoid injury.

Fueling the Fire: Arnold's Diet for Massive Gains

Strength isn't built in the gym alone—it's forged in the kitchen. Arnold's diet was calorie-dense, protein-heavy, and designed for mass. In his bodybuilding days, he consumed up to 5,000 calories daily, with around 300 grams of protein, 250-300 grams of carbs, and ample fats. 56 He ate 5-6 meals a day, focusing on whole foods like steaks, eggs, chicken, fish, and vegetables.

A typical day might look like this:

• Breakfast: 3-6 eggs, oatmeal, orange juice, and low-fat milk. 38
• Snack: Mixed nuts and a banana, or a protein shake with milk and powder.
• Lunch: Grilled chicken or steak with rice and veggies.
• Post-Workout: His famous "kitchen sink" shake: Eggs (shells included for calcium), protein powder, cherry juice, and schnapps for flavor. 24
• Dinner: Fish or red meat with potatoes and salad.
• Evening Snack: Cottage cheese or more nuts.

Arnold emphasized complete proteins for muscle repair and carbs for energy during grueling sessions. He wasn't strict on macros but ensured a surplus for growth. 43 Today, he advocates a mostly plant-based diet for health, but for building strength like his prime self, prioritize protein at 1.6-2.2 grams per kg of body weight. 46

To replicate this, calculate your needs using a TDEE calculator and aim for whole foods. Hydration was crucial too—Arnold drank plenty of water to support recovery.

The Supplement Scoop: What Did Arnold Really Use?

Supplements were part of Arnold's arsenal, but let's address the elephant in the room: steroids. Arnold openly admitted to using performance-enhancing drugs (PEDs) during his competitive years, when they were legal in bodybuilding. 57 He primarily used testosterone (100mg per week) and Dianabol (three pills a day, about 15mg total), taking them in cycles under medical supervision. 29 He started at 17 and credits them for maintaining mass during cuts, but emphasizes they were a small part of his success—not the magic bullet. 27

Arnold has no regrets but warns modern athletes about risks like heart issues and liver damage. 59 Today, steroids are illegal without prescription and banned in sports—don't go there without professional guidance.

Beyond PEDs, Arnold used natural supplements:

• Protein Powder: Whey or milk-based, taken twice daily for extra protein. 32
• Multivitamins: To fill nutritional gaps from intense training.
• Creatine: For strength and recovery, though less common then. 37
• Amino Acids: Branched-chain for muscle repair.
• Magnesium: He now recommends it for faster recovery from soreness. 25

In his later years, Arnold co-founded Ladder, offering clean supplements like pre-workout and protein, but his prime regimen was simpler. 20 For you, start with basics: Protein, creatine (5g daily), and a multi. Supplements enhance, not replace, diet and training.

Mindset and Recovery: The Unsung Heroes of Strength

Arnold's mental game was unbreakable. He visualized success, treated training like a job, and embraced pain as progress. 35 "I knew I was a winner back in the late sixties. I knew I was destined for great things," he wrote in his autobiography.

Recovery was key too. He prioritized sleep (7-8 hours), active rest, and techniques like ice baths. Modern additions like foam rolling or yoga can help.

To build Arnold-level strength:

• Track progress in a journal.
• Find a training partner for motivation.
• Rest adequately—overtraining leads to burnout.
• Stay consistent; Arnold trained year-round.

Genetics play a role, but hard work trumps all. As Arnold says, "Strength does not come from winning. Your struggles develop your strengths."

Modern Twists and Safety Tips

Today's training science builds on Arnold's methods. Incorporate HIIT for efficiency or apps for tracking. Women and beginners: Scale down volumes to avoid injury.

Safety first: Warm up, use proper form, and get medical check-ups. Steroids? Avoid them—focus on natural gains. If supplementing, choose third-party tested products.

Success stories abound: Many have transformed using Arnold-inspired plans, gaining 20-30 pounds of muscle in years. 5

Conclusion: Your Path to Schwarzenegger Strength

Getting strong like Arnold means committing to intense training, nutrient-rich eating, smart supplementation, and an ironclad mindset. While his steroid use was part of the era, true strength comes from discipline. Start small, stay consistent, and remember: "The mind is the limit." With time, you'll build a body that's not just strong, but legendary.

References

1. See citations throughout for sources like Men's Health, Muscle & Fitness, and YouTube interviews.