There is a reason why these classic bodybuilding photos inspire you to keep turning representatives: everything they did in the gym worked! If the exercise was effective for building muscles 40 years ago, it’s likely that it will build muscle now.
I'm not saying that you need to give up on all your new fancy gadgets in the gym or fantastic corrective exercises. But if going back to basics helps you realize your muscle building potential, why not try these exercises in the old school? This training may be exactly what you need to go back!
Reverse training in the old school
Note: 90 sec. rest between sets
Initial training with suspenders was once a common practice, so if your back workout turned into a smartphone to update your “status”, it may be time to give this exercise an excellent position in your line back.
Pull-up warms the entire upper body. No matter how good you are in their performance, it never becomes easy for them. You know that you always give your back a righteous training.
Wide braces have always been popular, but older school masters also used the close-grip version to emphasize the lower armor. Use both options if you can, each of which should be unsuccessful. If you can, use some help in your first set, giving your muscles a chance to warm up.
Many great lifters carried the barbell on the bench. Simulators these days are unhappy with the deliberate destruction of equipment upholstery, so the Pendlay version will help you save your membership – and your winnings.
Heat up with lighter weights before becoming heavy. If you need belts, use them; train grab another time. Start with a bar on the floor. In the bent position, with your back, align the bar to your chest. Do not stand up and bend, and no stand pulls.
This exercise gives you a wider range of motion with heavier weight. He also completely isolates the back, keeping the hips and legs from her. Everything from the lats to the back of the lower back will be part of the action.
Behind the Neck
The thought behind them (see What I did there) is that, since the target muscles are in the back, you have to pull the strap behind the neck in order to better activate them.
Now, if you have problems with your shoulder, pull towards yourself. If you decide to try behind the neck, go down only to the base of the skull.
Do it slowly. Stay right you can. Leaning forward, the emphasis is on the shoulder joints that will not help you. Do not try to establish any records with weight – just take your time and focus on attracting the back.
Currently, it is popular to use a chest block or an inclined bench for support and to isolate the upper part of the back. But if you have the opportunity to do it without support from a bar in a corner or using a land mine, go for it. Without using a bench for support, you can stabilize with your core and lower back.
Remember to load the panel with smaller plates. You will have the best range of motion. You can also use ordinary plates and stand on the box if you need hard.
Some gyms have a hood. If your one of them, hug the manager and start using it. Otherwise, they lie on a bench with a dumbbell.
Any version will give these armors a really good stretch, which will be useful at this moment when you have a pump. The extra stretch makes more room for blood to get there so you can recover as soon as you leave.
Rack Pull Deadlift
Yes, ending with traction, it's like a cliche, starting with pull-ups, and the lower back is already burning. In spite of this, there are still advantages to doing racks at the end of your back workout, just like the great Golden Era.
Since your muscles are already tired, you will have to use less weight, which means that you can feel the muscles working in this killer finisher. In addition to adding overall thickness and density to the back, this exercise will also benefit your traps.
To make it more difficult, perform thrust outside the rack. Stop just below the weight, touching the floor, and then pull again. It mimics the same range of motion, but holds the tension on the muscles. Again, the belt and belts are fine in this case, if they help you finish strong.
To learn more about high school training for high school students, check out the “Old-Age Methods for Creating a Chest”.