M.E TRAINING
By Werner Beukes, Deputy Editor
ADDING MORE
MUSCLE TO YOUR
FRAME IS NOT
SOMETHING THAT
CAN BE SIMPLY
SPRAYED ON.
To pack on mass in what is left of the
winter months it pays to learn from the
musclemen who did it best; the greats
such as Reg Park, Steve Reeves and
Arnold Schwarzenegger, who relied
on compound movements to get the
job done. The basic lifts like squats,
deadlifts and barbell bench presses
were the key to their mass and that
approach still applies today.
BACK TO BASICS
The chart below offers a few ideas on
how to incorporate the more common
old-school movements to pack on slabs
of muscle during winter for a bigger body
come summer or the up-coming contest
season. Perform heavy sets with low
repetitions (4-6).
RETRO
EXERCISE
BODY PART EXERCISE
GO
Quads Squats, leg presses
Hammies Stiff legged deadlifts
Chest Barbell bench presses
Back Deadlifts, barbell rows,
power cleans
Shoulders Barbell military presses
Biceps Barbell curls,
dumbbell curls
Triceps Close-grip bench presses,
lying overhead EZ bar
extensions, tricep dips
RETRO
FOR BETTER
70
Muscle Evolution
GAINS