5 old school bodybuilding exercises that will never go out of style!!!

Thursday, August 5,2021 By Admin
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5 Old School Bodybuilding Exercises That Endure
Bodybuilding exercises come and go. Most trends change with the invention and increased popularity of newfangled machines, workout routines, and exercise theories. But despite the routine upheaval in bodybuilding exercise trends that comes around just about every five years, certain old school exercises remain globally popular and widely used. Here are five such old school exercises and the reasons they rock.
1. Bench Press
Get it done with free weights, get it done with a machine, but get it done just the same. Why? The bench press is the single most effective exercise for your upper body, primarily hitting your chest. This movement also recruits fibers in your arms, delts, and back, letting you hit multiple heads from shoulder to shoulder.
This exercise is as old as the sport of bodybuilding. Yet even to this day, rookies and pros measure their overall strength and gym cred according to how much they can bench. Benching properly requires enormous control, discipline, and strength, making it a central component to any effective, extensive workout.
2. Biceps Curls
A bulging, chiseled chest is synonymous with power, masculinity, and strength. But huge guns are the keys to the kingdom. Curls isolate the biceps, one of the upper arm muscle groups that help you to complete nearly every other upper body exercise.
Full, round biceps are also the most aesthetically alluring to admirers, according to IFBB pro Nate Dugdale writing for EliteFTS.com. This accounts for the old expression “curls for girls.”
Biceps curls are as old school as it gets, but they never get old and neither do their rewards. Who doesn’t love big guns? And speaking of big guns…
3. Triceps Extensions
Triceps make up two-thirds of your upper arm, and they are the fastest growing muscle group in your entire body. Beginners start to see bigger, more defined triceps after just a few weeks of heavy lifting. Triceps extensions are the classic go-to exercise, mostly because they’re extremely effective, and they present opportunities for variety in terms of execution.
For example, you can do them standing, sitting or lying down. When performed lying down, they’re called skullcrushers. You may use dumbbells or barbells with either variation.
4. Crunches
Nothing hits abs and obliques like crunches, although you may want to supplement these with leg raises to work lower abs. When done properly, crunches isolate your abs, resulting in that classic striated 6-pack or 8-pack you’ve seen on all your favorite bodybuilding idols and those vintage action figure toys, such as He-Man and Conan.
There are no hard and fast rules about numbers of crunches to do. Just do as many sets as you can to failure, one to four times weekly.
5. Squats
Whether you choose to use the smith cage or the power rack, incorporating squats is key to strength, definition, and power in your quads, lower back, hams, glutes, and even your lower legs.
Quads are the largest muscle group in your entire body. Working your quads through squats increases your testosterone, growth hormone, and your overall muscle mass, according to Muscle & Fitness.
Old school bodybuilders had first hand understanding of the benefits of squats. This is why this exercise remains on the radar after decades and decades. It is the fundamental lower body/total body exercise for mass, speed, power, and strength.