RETRO CLASSICS
A few of the less common, yet just as effective or‘ retro’ compound lifts worth considering, which were used extensively by the bodybuilding greats to gain serious muscle size in record time, include:
1
CHEST DIPS ON PARALLEL BARS
This is a great exercise to pack on size, and definitely one of the exercises modern bodybuilders neglect. Add weight using the dip belt when you’ ve mastered the bodyweight dip.
2 PULL-UPS
Some guys in the gym find these hard to do and therefore use the lat pulldown machine as an alternative which is a mistake. Pull-ups are unique and cannot be duplicated by any other back exercise. Include this golden era mass builder in your routine and you’ ll soon see a difference in your upper body development. Again, add weight with the use of a dip belt to progress when you have mastered the bodyweight pull-up.
3 STANDING
MILITARY PRESSES This classic compound lift can add serious beef to your shoulders to give you that wide look you are after. Performing this move while standing enables you to lift a bit more than you would with the seated version. However, don’ t use too much momentum to get the barbell up – this can limit the effect on your shoulders.
CHRIS FITZPATRICK
FORM TIP: Lean in more during the exercise to put more focus on the chest; by remaining upright you focus more on your triceps.
FORM TIP: Use a wide overhand grip to target the back. Aim to drive your elbows down to initiate the pulling movement.
There you have it- take a page from the bodybuilding blueprint that built the greatest bodies the world has ever seen. M. E
ANDREW HUDSON
NOTE: Chin-ups are performed using an underhand grip and therefore target the biceps.
CORNE ENGELBRECHT
FORM TIP: Position the bar in front of your neck, not behind it. You can position your feet shoulder width apart or one foot in front of other with a slight bend in your leading leg.
BONUS MOVE:
CLEAN AND PRESS
Take the standing military press one step further by adding a clean to the mix.
FORM TIP: Squat down, grab the barbell and then use your legs to drive the weight up to the starting position of a military press, in front of your neck. Use your shoulders and arms to press the weight overhead. Bring the weight down to your shoulders, then reverse the cleaning motion by bending your knees and setting the barbell back onto the floor. www. muscleevolution. co. za 71