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What does it take to build a physique like Arnold Schwarzenegger? We’re referring to the man who dominated bodybuilding, thrived in Hollywood, and even governed California. His success wasn’t merely due to genetics; it stemmed from discipline, strategy, and a carefully designed approach to diet and training.
Arnold’s workout routine isn’t for the faint of heart. It’s old-school, intense, and built around the fundamentals that sculpted his legendary physique. However, just lifting heavy isn’t enough. His diet is just as calculated—packed with protein, balanced macros, and a no-nonsense approach to fuelling muscle growth.
Whether you’re looking to bulk up, get shredded, or learn from the best, this breakdown of Arnold Schwarzenegger’s diet and workout plan equips you with the tools to train like a legend. Are you ready to adopt the mindset of a champion? Let’s dive in.
Arnold Schwarzenegger’s Diet | Image: BodyBuilding
How Arnold Schwarzenegger Fueled To Build His Iconic Physique
Currently, Arnold Schwarzenegger adheres to a largely vegan diet, yet during his peak bodybuilding days, his nutritional strategy was quite different. He adhered to a straightforward but potent guideline: one gram of protein for every pound of body weight. Weighing 250 pounds, this translated into a massive daily protein consumption, sustaining his chiseled physique and demanding training routines.
While protein was his primary focus, Arnold didn’t overlook grains, vegetables, healthy fats, and essential micronutrients. His diet wasn’t significantly different from contemporary bodybuilding standards, except for one key aspect—he fully embraced saturated fats. His meals were abundant in eggs, whole milk, red meat, butter, and cheese, maximizing calorie intake for muscle growth and recovery.
Arnold Schwarzenegger Shows His Gym & Fridge | Video: YouTube / Men’s Health
A notable feature of Arnold’s diet was his low-carb strategy, typical of Golden Era bodybuilders. Rather than consuming large amounts of carbohydrates, he focused on fats as his main energy source, which helped him stay lean while increasing his muscle size.
During his prime, Arnold ingested roughly 3,825 calories daily, a figure he effectively burned off through rigorous weightlifting. His diet comprised five to six meals daily, along with protein shakes, vitamins, and minerals to enhance performance and recovery.
Yet, even the Austrian Oak allowed himself some indulgences—he valued balance. Once a week, he treated himself to a cheat meal, typically a cheeseburger with fries or a whole pizza (let’s face it, he definitely wasn’t limiting himself to just one slice).
Here’s an overview of what Arnold’s typical daily meals may have included during his prime:
#Meal 1
4-6 eggs
1 cup of cottage cheese
1 or 2 slices of whole-grain bread with butter
1 piece of fruit
#Meal 2
20oz whole milk
1/4 cup protein powder
4oz cream
2 eggs
2tsp lecithin granules
#Meal 3
8-16oz red meat, fish, chicken, or turkey
1 or 2 slices of whole-grain bread with butter
1 piece of fruit
#Meal 4
20oz whole milk
1/4 cup protein powder
4oz cream
2 eggs
2tsp lecithin granules
#Meal 5
8-16oz red meat, fish, chicken, or turkey
Baked potato
Steamed veggies or green salad
Arnold Schwarzenegger | Image: Instagram / @schwarzenegger
Arnold Schwarzenegger Blueprint Workout Plan
Day 1 – Chest, Back & Abs (Monday)
Chest Exercises
Flat Barbell Bench Press
Incline Barbell Bench Press
Superset: Dumbbell Flyes with Dumbbell Pullover
Chest Rep Ranges
Week 1: 30, 12, 10, 8, 6 (Low Angle Incline)
Week 2: 30, 8, 6, 4, 2 (Medium Angle Incline)
Week 3: 30, 5, 5 ,5 ,5 ,5 (High Angle Incline)
Week 4: Max out on either incline or flat, then 20, 15, 12 on the others (Low Angle Incline)
Back Exercises
Wide Grip Chin Ups
Superset 2 of the following: Bent-Over Rows, Dumbbell Rows, T-Bar Rows
Arnold Schwarzenegger | Image: Instagram / @schwarzenegger
Day 5: Shoulders, Biceps, Triceps, Forearms, Abs (Thursday)
Shoulder Exercises
Arnold Press
Superset: Behind-The-Neck Press with Full Frontal Raise
Superset: Rear Delt Flyes with Upright Rows (Lying Face Down on Incline Bench)
Shoulder Rep Ranges
Week 1: 30, 12, 10, 8, 6
Week 2: 30, 8, 6, 4, 2
Week 3: 30, 5, 5, 5, 5, 5, 5
Week 4: Max out on ONE major exercise then 20, 15, 12, 10 on the others
Clean & Press/Arnold Press: 5 Sets of 5 Reps
Bicep Exercises
Barbell Curls
Superset: Seated Incline Two-Arm Dumbbell Curls with Concentration Curls
Bicep Rep Ranges
Week 1: 30, 12, 10, 8, 6
Week 2: 30, 8, 6, 4, 2
Week 3: 30, 5, 5, 5, 5, 5
Week 4: Max out on ONE major exercise then 20, 15, 12, 10 on the others
Barbell Curls: Week 2 and 3: 1-10 Method
Tricep Exercises
Close-Grip Bench Press
Superset: Tricep Pushdown with One-Arm Overhead Dumbbell Extension
Tricep Rep Ranges
Week 1: 30, 12, 10, 8, 6
Week 2: 30, 8, 6, 4, 2
Week 3: 30, 5, 5, 5, 5, 5, 5
Week 4: Max out on ONE major exercise then 20, 15, 12, 10 on the others
Forearm Exercises
Superset: Wrist Curls with Reverse Wrist Curls
Forearm Rep Ranges
Week 1: 30, 12, 10, 8, 6
Week 2: 30, 8, 6, 4, 2
Week 3: 30, 5, 5, 5, 5, 5, 5
Week 4: Max out on ONE major exercise then 20, 15, 12, 10 on the others
Arnold Schwarzenegger | Image: Instagram / @schwarzenegger
Day 6 – Legs, Calves, Abs (Saturday)
Leg Exercises
Front Squats
Deadlifts
Good Mornings (Do Once A Week)
Lunges
Superset: Leg Extension with Leg Curls
Superset: Standing Calf Raises with Seated Calf Raises
Leg Rep Ranges
5 Sets of 8-12 Reps for Each Exercises
Deadlifts: 10, 6, 4; 5, 5, 5 or 12, 10, 8
Good Mornings: Only do once a week, choose a day
During Week 4, choose one day to try a 1-Rep Max
Abs
Kneeling Cable Crunch (4 Sets of 25 Reps
Day 7: Rest Day (Sunday)
Arnold Schwarzenegger | Image: Instagram / @schwarzenegger
How to Perform
Every training day targets a specific muscle group, with exercises allocated accordingly. For example, chest workouts are planned for Monday and then repeated on Thursday.
The rep ranges change weekly to progressively challenge the muscles, so it’s crucial to adhere to them as closely as possible for optimal results.
Some exercises involve supersets, which means that two movements are performed back-to-back without any rest. This method improves muscle engagement and endurance, aligning with the structure of the program.
The routine aims to balance intensity and recovery by training each muscle group twice a week, while ensuring ample time for rest and growth. This structured method encourages both muscle development and recovery, preventing overtraining while sustaining a high training frequency.
Elias Albay is the Founder and Director of Many Men Magazine, a Toronto-based digital publication dedicated to promoting modern masculinity through style, culture, and self-improvement. What started as a personal turning point became a purposeful platform. — born from Elias’ desire to create something meaningful after completing his studies and finding no career path that truly matched his ambitions. With a background in Civil Engineering from York University and experience in Commercial Flight Operations at CAE, he applied skills, and resilience from both fields to forge a new path.
Our team of editors and experts thoughtfully chooses each product. If you decide to buy through one of our links, we may earn a commission. Learn more. Want to know how we test products? Click here for more details.
Travelling, working, or just trying to find some peace — nothing spoils the moment faster than background noise. The roar of a jet engine, the hustle of city streets, or the hum of a busy office can leave you longing for silence. That’s where noise-cancelling headphones and earbuds come in, creating your own private world of sound.
Now, you might be wondering: what the heck is noise cancellation anyway?And are there different types of noise-cancelling headphones? The short answer is yes. Some use advanced technology to actively block out external sound, while others rely on a snug fit and padding to passively keep noise at bay. The best models combine both, allowing you to block out distractions whether you’re on a flight, commuting, or working from home.
To make things easy, we’ve pulled together the 14 best noise-cancelling headphones and earbuds you can buy right now. From premium over-ears that make long-haul travel feel like business class to sleek earbuds that slip into your pocket, these are the audio essentials you’ll actually want to take everywhere.
Best Noise Cancelling Headphones & Earbuds Overview:
Features: Industry-leading active noise cancellation, adaptive sound control, touch controls, Bluetooth 5.3, hi-res audio support
Battery Life: Up to 40 hours (ANC off), 30 hours (ANC on)
Colour Options: Black, Silver, Midnight Blue
Price: USD $448
When people talk about the best noise-cancelling headphones in the game, this is the benchmark. The WH-1000XM6 builds on everything the XM5 did well and pushes it to new heights—powerful ANC that eliminates engine rumbles, city traffic, and office chatter without breaking a sweat. The comfort remains equally impressive, thanks to its plush earcups and lightweight design, while adaptive sound control learns your habits and adjusts automatically based on your location. With hi-res audio support, intuitive touch controls, and a battery life capable of lasting through several long-haul flights, the XM6 demonstrates why it remains at the top of the noise-cancelling market.
Bose has been the king of quiet technology for decades, and the QuietComfort Ultra shows they’re not about to lose the crown anytime soon. These headphones blend top-tier noise cancellation with an extra layer of spatial audio that makes music feel more vivid and three-dimensional. They’re ridiculously comfortable—true to the QuietComfort name—and designed for those who want premium sound without hassle. Plus, Bose’s smart CustomTune tech customises audio to your ears, giving you a pair that makes every playlist, podcast, or in-flight movie sound like it’s been remixed just for you.
AirPods 4 With Active Noise Cancellation | Image: Supplied
3. AirPods 4 With Active Noise Cancellation
Type: In-Ear Earbuds
Features: Active Noise Cancellation, Adaptive Audio, Transparency Mode, Find My integration, seamless Apple ecosystem pairing
Battery Life: Up to 6 hours (30 hours with case)
Colour Options: White
Price: USD $179
Apple finally brought ANC to the standard AirPods lineup, and the AirPods 4 are the sweet spot for those who want premium features without AirPods Pro pricing. With Adaptive Audio that automatically adjusts based on your surroundings, these earbuds balance comfort and sound clarity in a way that feels effortless. The tight integration with iOS makes them ideal for iPhone users—pop open the case, and they’re instantly ready to go. Add in a comfy fit and improved battery performance, and these are easily the best all-rounders for Apple fans who want that extra hush in their daily grind.
Features: Active Noise Cancellation, Adaptive Sound Control, Speak-to-Chat, Hi-Res Audio Wireless, Head Tracking for spatial audio
Battery Life: Up to 8 hours (24 hours with case)
Colour Options: Smoky Pink, Black & Platinum Silver
Price: USD $328
Smaller, lighter, and sleeker than their predecessors, these earbuds show just how far Sony has pushed portable audio. Despite the compact size, they deliver some of the best noise cancellation in the industry, cutting out city chaos, plane engines, and office chatter with ease. Add in head-tracked spatial audio and a secure, comfortable fit, and you’ve got a set of earbuds that can handle everything from work calls to immersive music sessions. For those chasing both convenience and world-class performance, the XM5s tick every box.
Features: Adaptive Active Noise Cancellation, Customizable Sound EQ, Luxury Build with Titanium & Lambskin Leather, Foldable Design
Battery Life: Up to 38 hours with ANC
Colour Options: Black, Chestnut, Gold Tone, & Navy
Price: USD $1,250
Luxury has a sound—and it comes through the Beoplay H95. These headphones are less about drowning out the world and more about enhancing your experience of it. Wrapped in lambskin leather with titanium details, they feel like a first-class cabin for your ears. But it’s not just about style; the adaptive ANC is sharp, the drivers are tuned to perfection, and the staggering 38-hour battery life means they’ll outlast even your longest haul flights. If you’re looking for performance that matches prestige, this is the gold standard.
Features: Adaptive Active Noise Cancellation, Transparency Mode, Personalized Spatial Audio with dynamic head tracking, USB-C lossless audio support
Battery Life: Up to 40 hours (24 with ANC)
Colour Options: Black, Navy, Sandstone, & Deep Brown
Price: USD $349
The Studio Pro shows just how much Beats has advanced—these aren’t just about deep bass anymore; they’re designed for serious listening. Adaptive ANC blocks out distractions while Transparency Mode keeps you aware, and Spatial Audio with head tracking makes playlists and movies feel like live performances. With an impressive 40-hour battery life (24 hours with ANC active), foldable design, and a sleek range of colours, they combine Apple ecosystem convenience with a sharper edge, making them an easy choice for anyone seeking style, power, and endurance in one package.
Bose Quiet Comfort Cypress Green | Image: Supplied
7. Bose Quiet Comfort
Type: Over-Ear Headphones
Features: World-class Active Noise Cancellation, Aware Mode, Adjustable EQ, Multipoint Bluetooth pairing
Battery Life: Up to 24 hours
Colour Options: Black, White Smoke, Blue Dusk, Cypress Green, Twilight Blue, Ice Blue, Sandstone, Petal Pink, & Chilled Lilac
Price: USD $349
If silence had a name, it would probably be Bose. The QuietComfort Headphones live up to their reputation by making background noise disappear while keeping your music clear and balanced. They’re designed for those who want all-day comfort without pressure, and the multipoint Bluetooth pairing lets you switch easily from your laptop to your phone. And if you’re not the type to stick with basic black, Bose offers colours like White Smoke and Cypress Green — because noise cancelling can still look stylish.
These headphones bring a rich, layered sound perfect for anyone who takes their playlists seriously. Active Noise Cancellation blocks out distractions, while wear-detection sensors add a smart feature by pausing your music the moment you remove them. With a sleek all-black design, they strike a perfect balance between subtlety and luxury—making them suitable for the boardroom or a long-haul flight.
Apple’s first over-ear headphones serve as both a bold design statement and an impressive audio device. Featuring stainless-steel frames, memory foam ear cushions, and that iconic mesh headband, the AirPods Max look as luxurious as they feel. However, it’s the soundstage that truly stands out—Spatial Audio makes music, movies, and games feel cinematic, while ANC and Transparency Mode switch seamlessly based on your environment. Certainly, they come with a premium price tag, but for Apple enthusiasts seeking effortless integration within their ecosystem, these are the ultimate choice.
Features: Active Noise Cancellation, Aware Mode, Spatial Audio with Dolby Atmos, lossless audio support, seamless Sonos ecosystem integration
Battery Life: Up to 30 hours
Colour Options: Black, Soft White
Price: USD $399
Sonos finally entered the headphone market with the Ace, and they meant business. Known for their high-end home speakers, Sonos has brought that same immersive sound into a stylish over-ear design. The Ace not only offers powerful bass and clear highs but also pairs effortlessly with your Sonos home system, making it easy to switch from personal listening to room-filling audio. With spatial audio and premium ANC included, it’s a strong contender for both music enthusiasts and home theatre fans who want the best of both worlds.
Battery Life: Up to 6 hours (24 hours with charging case)
Colour Options: Black, White Smoke, Deep Plum, & Midnight Violet
Price: USD $299
Sometimes you just need complete silence in a small package, and that’s exactly what Bose delivers with the QuietComfort Ultra Earbuds. These buds bring Bose’s legendary noise cancellation to a compact form without sacrificing power. Immersive Audio adds a sense of space to your playlists, while CustomTune technology personalizes the sound profile for a perfect fit. They’re comfortable enough for long flights, stylish enough for everyday wear, and powerful enough to block out distractions wherever life takes you.
Sony’s WH-1000XM6 might be making the latest headlines, but the XM5 is the model that initially set the benchmark so high. With a sleek, redesigned look and some of the best active noise cancellation available, these headphones remind us that not every “previous gen” becomes outdated overnight. The XM5 still features adaptive sound control that adjusts to your environment, crystal-clear call quality powered by eight microphones, and that signature Sony sound full of detail and depth. For many, it strikes the perfect balance of innovation, performance, and value—making it a popular choice even with the XM6 now available.
Focal Bathys Wireless Black Silver | Image: Supplied
13. Focal Bathys Wireless
Type: Over-Ear Headphones
Features: Hybrid ANC, Transparency Mode, Hi-Fi sound with 40mm aluminum-magnesium drivers, built-in DAC with USB-D audio support
Battery Life: Up to 30 hours
Colour Options: Black Silver, Deep Black, & Dune
Price: USD $699
When a French hi-fi brand like Focal makes wireless headphones, you know they’re not messing around. The Bathys take audiophile-grade sound and pack it into a travel-friendly design with hybrid ANC that keeps distractions out while letting the music shine. Thanks to the built-in DAC and USB-D audio support, you can plug in for true hi-res listening when Bluetooth isn’t enough. Premium materials, plush comfort, and a sound profile that feels alive make the Bathys perfect for anyone who wants more than just “good headphones”—these are portable hi-fi for the modern listener.
Features: Advanced ANC, aptX™ Adaptive wireless, custom 40mm carbon cone drivers, luxurious build with cast aluminum arms and Nappa leather trim
Battery Life: Up to 30 hours
Colour Options: Black, Tan, Royal Burgundy, Dark Forest
Price: USD $699
The Px8 is what happens when Bowers & Wilkins decides to go all out. These aren’t just headphones; they’re a statement piece. Wrapped in Nappa leather with sleek aluminium detailing, they look and feel as premium as the price tag suggests. More importantly, they sound incredible—thanks to custom carbon cone drivers that bring out rich detail across your music. Add in reliable ANC and aptX Adaptive for smooth wireless playback, and you’ve got a pair of headphones built for those who want style, comfort, and hi-fi sound rolled into one.
You might be wondering: what exactly are noise-cancelling headphones, and why do everyone from frequent flyers to remote workers rave about them? Essentially, these headphones are designed to block out unwanted external sounds so you can focus on what truly matters—your music, your calls, or simply enjoying a moment of peace and quiet. Instead of turning up the volume to drown out the chaos around you, noise-cancelling technology addresses the issue before it even reaches your ears.
There are two primary methods by which this functions. Passive noise cancellation is the traditional approach, achieved through physical design. Thick padding, snug ear cups, and tight seals act as barriers to block out sound—similar to how a good pair of earmuffs reduces outside noise. While effective, it only works to a certain extent, especially against low-frequency hums like engines or air conditioners.
That’s where Active Noise Cancellation (ANC) comes into play. Using tiny microphones built into the headphones, ANC detects surrounding noise and then plays back an inverted sound wave to cancel it out. Think of it as two waves colliding and neutralizing each other. The result is a significant reduction in background sound—whether it’s the roar of a jet, office chatter, or city traffic—allowing your audio to come through clearly.
Modern headphones often include another feature: Transparency or Aware Mode. This reverses the traditional idea of noise cancellation by allowing outside sound to pass through when needed—ideal for quick conversations, crossing busy streets, or staying alert while exercising. These features make noise-cancelling headphones more than simple listening devices—they turn into your personal sound environment, giving you control over how much of the outside world you hear or block out.
When it comes to noise cancellation, the technology is important — but so is the form factor. The way headphones or earbuds are designed can completely change the experience, from comfort to portability. Here are the main types you’ll encounter:
Circumaural (Over-Ear Headphones): The classic choice for travellers and audiophiles. These fully enclose your ears, providing strong passive isolation in addition to ANC. They typically offer the best soundstage and longest battery life, making them ideal for flights, long work sessions, or simply relaxing.
Supra-Aural (On-Ear Headphones): A slimmer option that rests on your ears with cushioned pads instead of fully enclosing them. They’re lighter and more portable, though they allow more outside noise compared to over-ears. Ideal for casual listeners seeking something less bulky.
In-Canal (Earbuds): These slip directly into your ear canal, sealing out noise while remaining very compact. Modern ANC earbuds can match larger headphones in noise cancellation, and many feature transparency modes for safety on the go. Battery life is shorter than over-ear models, but the pocket-sized charging cases make them a popular travel choice.
Choosing between them really comes down to lifestyle: if comfort and immersive sound are top priorities, go for over-ears. If portability and everyday convenience matter most, earbuds are tough to beat.
General FAQ’s
Are Noise-Cancelling Headphones Worth It?
Absolutely. If you travel frequently, work in noisy settings, or simply value peace and quiet, noise-cancelling headphones can be a real game changer. They not only block out distractions; they also protect your hearing by allowing you to enjoy your music without needing to turn up the volume to compete with background noise.
What’s The Difference Between Noise Isolation And Noise Cancellation?
Noise isolation depends on the physical design of the headphones or earbuds to block sound, such as thick ear pads or in-ear seals. Noise cancellation, however, uses microphones and sound processing to actively eliminate external noise. The best models combine both for optimal performance.
Do Noise-Cancelling Headphones Affect Sound Quality?
In the early days, some ANC headphones sacrificed sound quality for silence. Today, that’s no longer the case. Premium options from Sony, Bose, Apple, and others provide exceptional audio performance while cancelling noise. In fact, many argue they sound better because you can hear more details without interference.
How Long Do Noise-Cancelling Headphones Last On A Charge?
It depends on the type. Over-ear headphones usually last between 20 and 40 hours, while earbuds last around 5 to 10 hours per charge (with cases providing extra power). Features like spatial audio or immersive modes can slightly reduce battery life, but most modern models easily last through a long-haul flight.
Can You Use Noise-Cancelling Headphones Without Music?
Yes! Many people use ANC headphones just to enjoy silence, even without any audio. It’s perfect for flying, working in busy cafés, or simply tuning out the world when you need to focus.
Elias Albay is the Founder and Director of Many Men Magazine, a Toronto-based digital publication dedicated to promoting modern masculinity through style, culture, and self-improvement. What started as a personal turning point became a purposeful platform. — born from Elias’ desire to create something meaningful after completing his studies and finding no career path that truly matched his ambitions. With a background in Civil Engineering from York University and experience in Commercial Flight Operations at CAE, he applied skills, and resilience from both fields to forge a new path.
