Arnold Schwarzenegger is bodybuilding's poster child. He was the one who single handedly took body building from garages and back alley gyms to the multi million dollar industry it is now.

Better known for his acting days and career in politics, Arnold has always had a winning mentality in whatever he's done - and that all started in his bodybuilding days.

He trained every single day - sometimes twice a day to mix things up and trick his body into growing further. Although, nowadays, we now have easier and more effective ways of making 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 of all - to gain muscle, there are three key rules that you must follow -

* Training - You must exercise each muscle group in your body with free weights.

* Eating - You must have a healthy, high calorie diet

* 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.

Now, focusing on work outs, first of all you should train three times per week for an hour each session. Always have one or two day's rest between each workout. Train each muscle group only once per week and try to stay away from cardio exercise.

Workout 1

Squats, Deadlifts, Calf Raises, Abdominals.

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

Keep this gain muscle work out. I can guarantee that if you eat right, get a lot of rest and follow this work out program that you'll be built like Arnold in a matter of months!

Phil Edgar is a muscle building 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!