5 Forgotten Exercises

Lat/Chest pullovers

This exercise is definitely great to help building your lats, chest, your ribcage, seratus, stabilization muscles, and it also helps with your vacuum pose.

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Arnold Press

This is simply one of the best shoulder exercises. The reason why is because it puts stress on all of your three heads, and it definitely can help you with your shoulder stability cause you twist the dumbell performing it.

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Pinch Grip/Steve Revees Deadlift

This was named after Steve because he was the one that introduced this exercise. As a deadlift it helps you with your lowerback development, wider back and your definitely working on your grip while performing this. It’s also good for someone who has lower back pain since this is a more friendly version of a deadlift. Atleast in my opinion.

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Abdominal Vacuum

Vince Gironda put his money on this if we can say so. This exercise is almost not an exercise though its very benefical to those seeking for ab strenght and trimming your waist. You can read more about it at (http://www.bodybuilding.com/fun/ms-fit5.htm)

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Front Squats

Wait a second this isn’t forgotten. Well if you’re in a weightlifting or a powerlifting gym it maybe isn’t but in most gyms you never see someone performing it.  This exercise hits your quads but besides that it’s also easier on your lower back, its a more natural movement, and you’ll improve your overhead power since this is a similair exercises, and ofcourse it also strenghtens your core. How to perform it (http://www.youtube.com/watch?v=CVTkbggmxR0)

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Stretching And Shoulder Problems

ImageEveryone knows stretching is good to prevent injuries. But there’s many types of streching out there. Studies show that stretching before a workout can lead to injuries. Which is logical if you think of it that way. For example you come in the gym and start to stretch, you’re not warmed up so you’re body isn’t ready to perform an activity which involves your muscles to either push weight or in this case stretch. However you have stretching thats done to improve your posture. Most of shoulder and upper body problems come when you haven’t got a good posture. You can improve your posture with this stretch type exercises (https://www.youtube.com/watch?v=FTaFWFCqBzg). You can help yourself with a foam roller too. Its a great thing to do before and after a workout too, since it doesn’t stretch your muscle it relaxes it. So doing the regular streching for your whole body is probably best to do after a workout. Don’t forget to stretch after especially if you’re an athlete who wants to be moveable like a boxer or a kickboxer.

Shoulder pain is something alot of people have problem with either they work out or not. The reason for most of the problems is a bad posture. With the upper link and the first link below you can improve it. When that is done and your shoulders are in the right place, that means chest out shoulders held back you can focus on strenghtening your rotator cuffs. Check out the links below to see what helps with your shoulder pain how to solve it and prevent it from happening.

Shoulder posture correction :  http://www.youtube.com/watch?v=gnAsnVNh0C0

Shoulder rehab zone by Pharmafreak and Modus Health&Performance

http://www.youtube.com/watch?v=8JxQHwnByic

http://www.youtube.com/watch?v=hsslITWwjzs

http://www.youtube.com/watch?v=RqiloZq3bk8

http://www.youtube.com/watch?v=hLEdzL2BKn0

Steve Reeves Full-Body Workout Routine

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Steve Reeves, the man behind almost every superhero act there used to be, he’s probably most known for his role in Hercules. But aside from all the acting he was Mr.America in 1947 and as you can see in the picture he had a great physique .

His and also almost everyones training back in the day was doing a full-body training three times a week and sometimes even two days. So that means they had 48hours between workouts , and ofcourse the two day weekend break.

Alot of people advise full-body workouts for begginers, and that′s great. But don′t forget the fact that almost every bodybuilder that was around back in the 50′s and the early and late 60′s was doing this routine . And it turned out to be very effective. Just look at Steve himself, Reg Park, Leroy Colbert and the list could go on for ever. And dont forget that these guys were all natural back then. Because enhacment drugs in terms of anabolic steroids weren′t on the market until the late 60′s and early 70′s so they had no access to drugs . This was before Arnold and Zane days .

 If you take a look at my blog post about the 70′s bodybuilding routine you′ll see that i was feeling overburnt , and not physically but mentally . Take in mind that in the ” gold days ” guys were taking stuff, that ′s when splits were introduced to the wider public , and they still did every muscle atleast twice a week.

So why is the full-body routine that good. Pretty much you′re exhausted at the end of the workout, but you′re not feeling sore the day after, however you definitely feel full. Even on the days you′re not working out . This is a good routine especially for people with fast metabolism such as me. Another thing is if you know about protein synthesis which lasts for about 48-72 hours you’ll definitely know this routine has its benefits in terms of that.

The largest part of the training consists of compound movements such as bench press, military press, squats, deadlifts , rows. Exercise order follows by the opposite muscles. So if you start with bench press then the second exercise is gonna be a variation of a row or a pull up. Normally you start with your shoulders followed by chest and back, biceps and triceps, legs and calves, lower back and abdominals. Some people like to start with legs, but if you’ll start with legs  you won′t be stable when performing other exercises, and having legs at the end is beneficial cause they get warmed up before. So that three sets for legs execute you believe me. The link to the routine (One variaton ) is below. Have fun guys and keep on throwin them weights ′round .

Link to the routine (http://www.bodybuilding.com/fun/mahler109.htm)

The Old School 70′s Bodybuilding Routine

 

Most of you know about Arnold Schwarzenegger, Frank Zane, Lou Ferrigno and a dozen people from the »aesthetic era« when bodybuilders looked like they were sculpted by Leaonardo da Vinci, in one word-perfection. Since then alot of things have changed, alot of enhancment drugs have been shown and with the birth of growt hormone and insulin the bodybuilders dont look as aesthetic as they did in the 70s and before.

Back to the track, aesthetic era bodybuilders had a similar if not the same workout routine. If you want to have a look at the whole routine go visit the link down below. Basically it consist of Chest&Back on Monday and Thursday, Shoulders&Arms on Tuesday and Friday, and Legs on Wednesday and Saturday followed by a one day rest(Sunday). A few weeks before they hit the stage, they would train twice a day. At the end of your workout you would usually do abs, forearms and neck exercises, if you want you can end them with calve or trapezius exercises too.

I tried this workout for a week and i must say its great, youll definitely benefit from it, both phisically and mentally. You’re definitely going to develop all of your body parts since u’r training one bodypart twice a week. But the most difference is in the chest and back. However though i just couldnt do that for a full year cause it does burn you out, i dont mean the muscles but the head, you feel overburnt . This is the only thing that got me thinking, shit if i was on gear this would be a perfect routine to do throughout the year. I advise all of you to try it out. One of the best routines that i tryed, and i will definitely be doing it soon in the near future. Some of you may laugh because i said you feel overburnt, but almost all people that tryed this routine did. That isn’t so weird though, unlike them we have jobs, school and other things to do. Mostly what they did was train, eat and relax at the beach. With some exceptions of photoshoots and interviews.

All im gonna say for the end is that the more i scrive for their routines, their tricks the more respect i have for them.  Stay aesthetic and train insane. Peace!

Workout routine link: http://boldanddetermined.com/2011/12/01/the-old-school-70s-bodybuilding-routine/Image