Old School Bodybuilding Exercises

Golden Age Bodybuilding with Free Weights

The modern day debate over whether free weights or machines are the best way for building muscles has been raging since the early seventies and will continue to rage for the foreseeable future. Advocates for each can make a strong case for their position which only makes the case that each method can bring results. With the variety of options available, it would be foolish for the serious and even semi-serious bodybuilder to not avail him or herself of every possibility available. Generally speaking most bodybuilders find that a healthy mix of free weights and machines produce maximum results.

In the golden age of bodybuilding and for many just starting out today though, there was and is only one option. Free weights were the backbone of bodybuilding from the beginning, even the ancient Greeks lifted heavy stones in order to achieve their ideal of the human physique. It is hard to argue the point that free weights did not produce results. One needs only look at pictures of Eugene Sandow, who many consider the father of modern bodybuilding, Steve Reeves, Larry Scott, Sergio Olivo, and even Ahhnahld, and realize that the physiques they were able to achieve were done almost entirely with a free weight regimen.

There are basic exercises that worked then and can still work now and a quick overview of each body part and the exercises that the Golden Agers used follows her. There are few basic rules of thumb that applied then and can still apply now. Perform anywhere from 3 to 5 sets of each exercise, choose a weight that forces you to work to failure between 8 and 12 reps, increase weights when you can perform 12 reps easily, and most important, have a spotter. In the old days it was a given that actually working beyond failure and forcing your way through the final reps produced results. A spotter keeps you out of trouble.

CHEST:

Flat Bench Press: Lie on a bench with a barbell. Push the barbell up from your chest and back down.

BACK:

Barbell Rows: Bend over just short of parallel with the floor with a barbell in your hands. Pull the barbell slowly to your chest and back down.

LEGS:

Squat: With a barbell positioned across your back and shoulders slowly bend your knees until thighs are parallel with the floor and return to upright position.

SHOULDERS:

Barbell Press: Stand with feet about shoulder width apart with a barbell resting lightly on your chest and push up slowly and back down.

BICEPS:

Barbell Curl: With a barbell in your hands resting lightly at your upper thighs, curl the barbell up to your chin and back down slowly.

Triceps Extention: Lie on a flat bench with a barbell held above your head and palms facing your feet. Slowly lower barbell to just behind your head and back up

Below there are some other exercises to add to these basics moves and also dumbbells can be substituted for the barbell for variety and different range of movements.

"Clean and Jerk" exercise. The clean and jerk is a two part movement working in sequence with each other. First you would do the "clean" technique; squat down and lift the bar up and over to the level of your shoulders. The "Jerk" is bending the knees a bit and then lifting the par over you heard in a jerking motion.

The "Overhead Squat" is accomplished by lifting a large bar and weight over the head, squating so that your knees and legs are in a sitting position and then lifting. This exercise works the quads, glutes and calves. It is also beneficial to your core or abdominal muscles giving you better balance that is needed to perform even more difficult maneuvers.

Get a picture of Steve Reeves for inspiration and happy lifting.

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This information presented is intended to be used for educational purposes only. The statements made have not been evaluated by the Food and Drug Administration (U.S.). These products are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding any suggestions and recommendations made.