Bodybuilding Tips

Tips from the Golden Age of Bodybuilding

Although others really enjoy memberships at a trendy health clubs with the smoothie bars and steam rooms, I have to admit that I really fell in love with pumping iron in the basement of an old YMCA. The air-conditioning didn't work so well, the downstairs pool really steamed things up in the summertime, and the equipment was real basic. The dull thud of weights hitting the rubber mats, the giant fans blowing hot air, and the pure animal power on display had me hooked.

While upstairs in the Nautilus room people dutifully wiped the equipment clean with disinfectant spray and paper towels, downstairs in the free weight area another kind of logic prevailed. Most people left their plates racked, there wasn't much "working in", and people gave the equipment a hasty swipe with a grimy towel only if they happened to think of it. Yet there was plenty of camaraderie and a ton (literally) of old-timers from the golden era of weightlifting, and for the watching and asking there was much wisdom (and muscle) to be gained.

It was from these heavy lifters that I learned about deadlifts, clean and presses, bench presses and squats. Weight training has become a science, with increasingly refined moves to carve out a physique that is constantly being redefined by fashion and culture. But for raw power and mass, old school bodybuilding moves can’t be beat, and of these moves none are more iconic then the basic squat.

A squat is actually a very difficult move to execute correctly, and for those used to using a leg press or a smith machine, determination and persistence will be required. Properly executed, the squat trains all the muscles from the core to the floor while increasing stability and stamina. Before even picking up a barbell, work first on form. Some essentials:

Keep your feet hip distance apart with your toes point out slightly.

Drive your heels into the ground. Now keep them there.

Get the bootie back. Pretending there is an invisible chair behind you, pop your butt out and ease down.

Shoulders should be back and down and the chest lifted high.

Now add the bar, load up the weights, and superset these squats with Romanian deadlifts until you drop.

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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.