It's no secret that the Golden Era of bodybuilding was a time when the world's greatest physiques were crafted.
Everyone from Arnold Schwarzenegger to Lou Ferrigno, Frank Zane, Larry Scott and even mass monsters like Lee Haney and Ronnie Coleman set the standard for what a great body could look like and inspired countless gym-goers to strive for the same level of accomplishment, while becoming bodybuilding legends in the process.
But while the stars of this era may have had access to the latest in training technology and nutrition supplements, they still relied on tried-and-true methods to get the results they wanted, and that's why the classic bodybuilders of this era are widely considered to have the best physiques to ever grace the sport of bodybuilding.
In this blog post, we'll take a look at some of the training tips from the golden era of bodybuilding that can help you get the results you're looking for.
From optimizing your workouts for maximum effectiveness, to proper nutrition for muscle growth and fat loss, we'll cover a variety of ways you can use these strategies to get the body of your dreams.
7. Focus on Compound Movements
The stars of the golden era of bodybuilding knew that compound movements were the key to achieving maximum muscle growth.
These multi-joint exercises, such as squats, deadlifts, and bench presses, allow you to recruit several muscle groups at once, allowing for greater muscle stimulation and growth.
Compound movements also have the added benefit of improving your overall strength and athleticism.
This can be useful for athletes who need improved performance in their chosen sport, as well as those who are looking to build an impressive physique.
6. Add Isolation Exercises
While compound movements are great for overall muscle growth, they can't target all the muscle fibers in a given muscle group. That's why the bodybuilders of the golden era also incorporated isolation exercises into their training routines.
Isolation exercises, such as bicep curls and triceps extensions, allow you to target more specific muscle fibers, which can help you to shape and define muscle groups.
They can also help to prevent imbalances between opposing muscle groups, which could lead to injuries. 3.
5. Vary Your Rep Ranges
The golden era bodybuilders knew that changing up your rep ranges was essential for continued muscle growth and strength gains. They typically used a combination of low reps (1-5) for strength, moderate reps (6-12) for muscle growth, and high reps (12-20) for muscular endurance. By varying your rep ranges, you can ensure that all your muscle fibers are being targeted and that you're getting the most out of each workout.
This can be especially helpful if you're looking to break through plateaus and achieve greater muscle growth.
4. Train in the 8-12 Rep Range
One of the most popular rep ranges used by the bodybuilders of the golden era was 8-12 reps per set. This rep range is ideal for hypertrophy (muscle growth) as it allows you to lift heavy enough to stimulate muscle growth, but not so heavy that you can't complete the set. This rep range is also great for those who are just starting out with weight training, as it allows you to gradually build up your strength without pushing yourself too hard.
3. Use Drop Sets
Drop sets are a great way to get the most out of your workouts and really push your muscles to the limit. They involve doing multiple sets of the same exercise at decreasing weights, allowing you to complete more reps and keep the intensity high. Drop sets were popular among the bodybuilders of the golden era, and are still used to this day. They can help you to break through plateaus, as well as improve muscular endurance and strength.
2. Take Time to Rest and Recover
The bodybuilders of the golden era knew that rest and recovery were essential for achieving maximum muscle growth. They typically took 1-2 days off from the gym per week, allowing their bodies to fully recover from their previous workouts. Rest and recovery are also important for preventing injuries, as it gives your muscles and joints time to heal and rebuild. So make sure you take the time to get adequate rest and recovery after each workout.
1. Eat for Muscle Growth
In order to achieve maximum muscle growth, the bodybuilders of the golden era knew that they had to eat the right foods. They typically ate a diet that was high in protein and complex carbohydrates, while limiting their intake of fats and simple sugars.
This type of diet is still the best way to achieve muscle growth in the gym, as it will provide your body with the nutrients it needs to build muscle and burn fat.
So make sure you're eating the right foods if you want to get the best results from your training.
Conclusion
The golden era of bodybuilding was a time when the world's greatest physiques were crafted. While the stars of this era may have had access to the latest in training technology and nutrition supplements, they still relied on tried-and-true methods to get the results they wanted. By incorporating the strategies outlined in this blog post, you can use some of the same training tips from the golden era of bodybuilding to get the body of your dreams. So focus on compound movements, vary your rep ranges, and make sure you're getting adequate rest and recovery - and you'll be well on your way to achieving your goals.
