💪 Get Arnold's Best Bodybuilding Tips

There’s no phoning it in on this summer Friday. The Ripped Report is absolutely stocked with training advice, nutrition tips, and bodybuilding news to power you through to the weekend.

Here’s what we’re diving into today:

• Arnold Schwarzenegger’s best bodybuilding tips.

• The amount of calories you should eat per day to reach your fitness goals.

• Nine arm exercises the reigning two-time 212 Olympia champ Shaun Clarida is doing to defend his title.

TRAINING TIPS

Arnold’s 9 Commandments

Arnold Schwarzenegger needs no introduction. As a seven-time Mr. Olympia, action star, and former governor of California, he’s accomplished remarkable feats both on and off the stage. His dedication to fitness and nutrition has been pivotal in his success since his last bodybuilding show more than 40 years ago.

Thankfully for the rest of us, "The Austrian Oak" isn’t keeping all of his bodybuilding secrets to himself. Throughout his career, Schwarzenegger has written plenty of books, magazine articles, and newsletters detailing some of his favorite training tips in depth so the rest of us could learn from the G.O.A.T.

From incorporating training methodologies like supersets to focusing on key exercises such as the dumbbell pullover, Schwarzenegger has advice for pretty much every kind of gymgoer. For those seeking bodybuilding inspiration, we’ve curated nine of his best tips that you can implement today.

NUTRITION

The Calorie Solution

Since the mid-’90s, the government has mandated manufacturers provide consumers with a nutritional breakdown of the foods they’re consuming. The only catch is that it’s all based on a 2,000-calorie-a-day diet. But is that really the number you should shoot for?

We all have different health and fitness goals, so there’s no one-size-fits-all approach to nutrition. How many calories should you consume? What should your macronutrient intake — protein, fat, and carbohydrates — be? These factors depend on various elements, such as your goal, weight, body fat percentage, gender, and activity level.

Whether you’re striving to build muscle mass or trim your waistline, our comprehensive nutrition article below covers everything you need to know about determining the optimal calorie intake for your goals.

BODYBUILDING

Sleeve-Ripping Exercises

If you want to fill out your T-shirts, building up your arms is a must. But with a wide array of cable, bodyweight, and machine exercises to choose from, it can be overwhelming to know where to begin.

Take a cue from Shaun Clarida, the reigning two-time 212 Olympia champ, who is steadily increasing the size of his arms to defend his title. “The Giant Killer” recently took to YouTube to detail the nine exercises he uses to get his pump going and biceps growing. Look, if you’re gonna copy someone’s workout move for move, you might as well go for one of the best bodybuilders in the business.

THE DROPSET

Build Bigger Pecs

• The dumbbell bench press is a highly effective chest exercise for balanced pectoral development. Learn how to do them the right way and find out which variations are worth your time.

• As we gear up for Labor Day, we put together a list of the finest fitness deals in stock.

• Nick “The Mutant” Walker is eating lots of carbs these days to fuel his muscles for the 2023 Olympia. See what his diet is like as he gets deeper into his contest prep.