The idea is simple and an instant way to shock your system and pack on muscle. workouts to shape you up from head to toe. That’s why wave training was so useful. Then rest one minute, and repeat until time is up. On board presses, you place different size wooden boards on your chest, which limits your range of motion. Try combining heavy movements like squats and bench presses (3 to 6 reps per exercise) with bodyweight movements (think pushups and lunges) for higher reps (8 to 12). Technique: Wave Training (PAP), One of the fundamental aspects of adding muscle is becoming stronger. Before you get the wrong idea, the legendary bodybuilder is referring to mega-drop sets that he used to quickly and efficiently challenge his body. The movie industry has provided many indispensible lessons, but among the most important is a simple truth: nothing beats the classics. The Pump.” -Arnold, One of Arnold’s most famous lines captures the incredible feeling and reason that many people lift weights. But one of the biggest benefits comes from using less weight. Old School Muscle. As you work to give your extra 1% this year—whether that’s starting your journey to a better body or making a push to become better than ever—the first place you should look is the history books. Partial reps allows you to use heavier weights because you have to move the weight a shorter distance, which allows you to “feel” what it’s like to handle heavier loads, says Smith. “Without stripping there is no excitement,” says Arnold. Add these to your fitness plan—including a favorite technique from Arnold—and the only thing that will be old is the body you used to have. ( Get a detailed workout breakdown, schedule and find related workouts Then do pin presses in a power rack. Here are some of the best bodybuilding tips developed back in the day that today’s best fitness coaches think could use a refresh in the gym. Continue until prescribed number of total sets are performed. Here’s how to make it work: Pick an isolation exercise. The 185 pounds should feel lighter because the heavier set activates more of your motor units (the trigger in your body that causes your muscle fibers to fire), which allows you to move more weight, says Gentilcore. This means that you’re increasing blood flow to your body tissues, which helps transport the nutrients in your body more efficiently, and can improve your recovery. On a hormonal level, the pump can help increase testosterone and growth hormone naturally; this potent cocktail means more muscle and less fat. If you’re working your chest, you’d do a series of chest flys for 8 to 12 reps. That would exhaust your pecs. It’s time efficient, and your muscle activation increases as fatigue sets in. Basic logic would tell you that a tired muscle won’t “work” as well as a fresh muscle. Google+:, Book:, Arnold Strongman USA competition, January 18, 2020 on the Santa Monica Pier, Copyright Policy | Contact | RSS | Archives | Search The movie industry has provided many indispensible lessons, but among the most important is … Get easy step-by-step expert video instruction for Old-School Muscle to target Total Body. There are two workouts listed, one for high volume and the other low volume. Whether new research finds that they do more harm than good, new advances make them obsolete, or they simply don’t stand the test of time and keep us interested through the ages. What’s more, the pump also triggers feel-good endorphins and enkephalins—nature’s painkiller. While a little vanity is fine, training for a pump actually has benefits for your body that go beyond the “most satisfying feeling.” In a scientific sense, the pump is the vasodilation of your capillaries, says Sulaver. After all, many of today’s best movies are remakes from those that succeeded in the past or sequels to great concepts that everyone enjoyed. In fact, one barbell and a few plates are more than enough to chisel an eye-catching physique. Here was Arnold’s approach in his bodybuilding days, with the dumbbell overhead press as an example: 1)      Use 100 pound dumbbells for 6 reps. 2)      Immediately grab 90 pound dumbbells and do another 6 reps. 3)      Complete this pattern—without rest—until he reached 40 pounds, “By the time you’re on the lower weights, the burning is so intense that 40 pounds feels like 110,” says Arnold. Technique: Partial Reps. Whatever your choice, training for the pump isn’t the only key to building muscle, but it does play a role in packing on size and reminding you of the work you’re putting in. Rest 2 to 3 minutes, and then lift 185 pounds 5 times. So start with one of these techniques and give it a try for 4 to 6 weeks. You can receive a pump in a variety of ways. The Expert: Jim “Smitty” Smith Old School Bodybuilding Workout Using Free Weights. Adding any of these techniques to your workout can help provide the spark that you need to push forward, feel better, and look the way you want. So you might lift weights on Monday, Wednesday, and Friday. Nowhere is this more accurate than the sage advice from yesteryear’s bodybuilders. If we all start practicing these techniques, we'll make sure that the classics of yesteryear are not only preserved--but also reestablish the foundation of success for the future. ( ( Everything from direct arm work like biceps curls, to your presses and pulls that build a stronger, healthier body starts with your ability to grip the weight. Join the discussion in the forum to share motivation and progress. On the bench press, this is usually the point where the bar is about 3 to 6 inches above your chest. If you don’t mind, it doesn’t matter.”. You don’t need to use heavy weights to see results and have an incredible workout. “Anyone who’s ever had a tough resistance training session knows the feeling well - massive, engorged, tight vascular muscles,” says Rob Sulaver, owner of Bandana Training. But nothing could be farther from the truth—especially for people who have trouble becoming stronger. It might seem like cheating, but when you return to the full range of motion, you’ll discover that your weak point is now stronger, and you can begin making progress again. Perform this full-body workout at least three days a week, resting at least a day between each session. For this reason alone, it builds confidence that you can become stronger. And yet, bodybuilders were notorious for a technique known as “pre-exhausting,” where they would purposely fatigue a muscle with an isolation exercise, and then follow with a compound (multi-muscle) exercise to cause more growth, says strength coach Clifton Harski, owner of BA Training. Below is an example of an Old School Bodybuilding Workout using free weights, basic exercises and a typical bodybuilding split used in those days. Progress at your own level, and while this might seem like magic, you’ll experience real instant strength gains, which will lead to faster results. “Somewhere in the early 2000’s we got the idea that the muscles of the forearm got enough stimulation from ‘grip training’ like heavy deadlifts, and that we didn’t need to do any direct training for forearms,” adds Pilon. All you need to do is look at the legends of bodybuilding to know that you don't need fancy machines or equipment to build muscle. Strength : Complete all sets of an exercise at the same time with rests in between. According to’s article The Golden Era of Bodybuilding , this dates all the way back to the 1930s. “One traditional body building method that is absolutely essential for naturally skinny guys looking to build a powerful physique is direct forearm training,” says Brad Pilon, author of Eat Stop Eat. This is best performed with a partner. “That’s why the pump is associated with wonderful, euphoric super hero feelings of invincibility and extreme good looks,” says Sulaver. Give both workouts a try and see which one works best for you. Partial reps—where you focus on a limited range of motion—can help you improve your weaknesses and add serious strength, says strength coach Jim Smith, owner of Diesel Strength & Conditioning ( Then move to the next exercise. With OSM, you can finally build age-defying muscle and strength using exercises that are joint-friendly on your knees, shoulders, elbows, and back. On the bench press, you can perform board presses or pin presses. Or, you can simply keep all exercises in the 3 to 10 range (a mix of lower and higher reps), but shorten your rest periods to about 30 seconds to create the pump.