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