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You’ll love this! It’s like an unexpected gift when someone gives you new growth techniques!
The best physiques were the 1970’s ‘Golden Era‘ bodybuilders – I don’t know anyone who disagrees with this. With that said, here are 6 x techniques/movements that they utilized on a regular basis that the modern lifter tends to ignore.
Add them as variations/finishers to your THT training routine and prepare for new gains…
(1) “3-Variation” Lying Tricep Extension With EZ Bar
This is a killer! On free THT training, try this as your finisher set for triceps.
(a) You begin by taking a set to failure of lying tricep extensions with a EZ bar/Curl bar (bar going behind your head – see vid of me demonstrating this below).
(b) Without stopping, do more reps, but this time lower the bar only to your forehead.
(c) Again, without stopping, knock out some “close-grip” bench presses with the same bar. Press from the chest up as normal.
Here’s a quick video of me demonstrating proper form of the first part of this – decline triceps extensions behind the head. You’ll love the results (subscribe to my YouTube channel because I’m going to start doing lots more videos)
(2) T-Bar Rows
I personally prefer bent-over barbell rows, but this was a popular move with the old-school golden era guys.
(3) Concentration Curls
The “hanging arm” variety. I shot a video of me doing the more “regular” version where you rest your upper arm against your thigh here, but the hanging arm version was popular back in the 70’s. Try adding it in as a variation and see how you get on.
(4) Pull-Ups with a Wide Grip
You don’t see this so much now. But the Golden Era legends tended to use a wider grip for their pull-ups to hit the lats more. Pull-ups keep constant tension on the lats throughout the whole set and as such can really maximize muscle fiber recruitment.
(5) Forearm Blaster
This was pretty popular back in the day.
A few sets with a forearm roller will really set those forearm muscle fibers on fire!
(6) One-Arm Dumbbell Rows
Most serious lifters include this one. However, most people aren’t truly serious about this iron game. The 70’s generation were. As I stated about pull-ups above, one-arm dumbbell rows also place constant tension on the lats and help maximize muscle fiber recruitment. Not to mention, people can generally lift heavier loads than they think with these. Here’s a pic of me hammering out some one-arm dumbbell rows as part of my THT workout.
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And if you’re a fan of advanced techniques and are not afraid of training to a super-intense level, you can reap some super-fast gains, check out my Arms Blast, Chest Blast and Leg Blast workouts.Click here for 6 x Golden Era exercises that ignite muscle growth Click To Tweet
If you’ve any questions or need guidance, ask me on the new forum or on facebook.
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Totally can’t wait to hit the gym and try that no.1 out!
I have a question mark. I’ve followed I for almost 3 yrs and have learned from u, and I trust u. so I wanted to ask a question that Google can’t seem to answer. email me please
@Mark Just could not understand the ‘3 Variation’ technique. According to what I think of u saying-
Take 1st set of triceps to failure behind your head- Got it!
Then should we Take 2nd set of triceps to failure with the forehead version and 3rd set to failure with close grip bench?
Or Should we do all this variations in ONE set only. If this is true, then how can we take all this variations to failure at once. Seems not possible.
Kindly enlighten Mark.
I thought pull-ups with wide grip is still common in nowadays, like how wide is wide referring lol
@Abhilash. It’s all one set. An ‘extended set’.
When you reach failure at the end of the 1st part, you will still have strength for the shorter range of motion 2nd part. And the 3rd part involves chest so the pecs help push even further. You can do all 3 parts in a row no problem.