If bodybuilders were asked to choose their all-time favourite exercise in terms of effectiveness, most true bodybuilders such as Brad Castleberry would choose some variant of the squat. Squats are fantastic for building muscle in the lower body, while helping to strengthen the core and promote functional strength in the process. But did you know that there are many different versions of the squat, […]
The 1980’s comprised two bodybuilding eras. The beginning of this decade was a continuation of the lightweight era (1976–83), during which the only over-200-pound Mr. Olympia was a downsized version of Schwarzenegger. The rest of the decade was filled by six of Lee Haney’s eight years of mass-with-class dominance. Training, too, was in a transition from the high-volume, high frequency Schwarzenegger era. […]
How to thicken your back to get that bodybuilder look. The phrase “developing back thickness” refers to the act of adding knots of dense muscle throughout the rear of your torso. Sometimes a back that appears wide lacks the depth that ultimately gives it a 3-D illusion. To develop an overpowering back, you need thickness in abundance, and I’ll tell you how to do that. There are four key points to building back […]
Focus on the long head for king-size arms. Although muscle shape is largely determined by genetics, ensuring that each portion, or head, of a muscle group is fully developed will go a long way toward equalizing the differences among them. The triceps are a good example. The word triceps means “three heads”— the medial, the lateral, and the long head. The long head is arguably larger than the other two, so focusing […]
Try this deltoid workout for some monster capped delts. Summer or winter, it’s always a good time for guys to flaunt their broad, menacing shoulders—it’s also the one thing the ladies will notice most (apart from your guns). But how do you get perfectly capped delts? Just give this workout a try, and you’ll be sporting some mighty deltoid muscles in no time. Before listing the routine here is a description of each exercise […]
Build a set of traps that are as impressive from the front as they are from the back. Flash back to the mid- to late-1980s, when Georgia-based bodybuilder Lee Haney was an unbeatable force on the Olympia stage. His traps were one of his many standout muscle groups. Not only for the way they popped up on his shoulders, but also for the way the complete traps — upper, middle and lower — looked when Haney turned […]
This isolation exercise can help you be a quadrosaurus. Bodybuilding was introduced to truly massive quads by Tom Platz. Since Platz’s day, the expectations for leg development are truly on another level. Skipping leg day is not an option. There are many good options for hitting the quads, but the one that isolates them to the greatest extent is leg extension. It’s also the exercise that allows full activation […]
Use a new approach to build pecs like the greatest bodybuilder of all-time. Bench press, incline press, dip, and dumbbell flye. That’s the basic routine Arnold Schwarzenegger used to develop the chest that is considered one of the most perfectly built of all time. Chances are, you already knew this “secret,” and you’ve been following it. So, why isn’t your chest more like Arnold’s? OK, we’ll give you a break. […]
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