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Old School Training

How to build the foundation of a strong and muscular body

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Over the years training has evolved, now more than ever there are thousands of training programmes and exercises available for you to use that have been developed by fitness experts. However, some of those experts have forgotten about the fundamentals; the old school exercises which have been around for decades and instead, have their clients doing all different kinds of wacky exercises that have no significant effect on their training.


Here at LA Muscle, we're big advocates of the fundamentals and we’ll tell you which training methods old school bodybuilders used to get in shape. Even to this day, elite athletes are developed using these basic yet highly effective training methods. If your personal trainer gives you a training plan without those exercises just RUN AWAY, RUN FAR. NO GAINS WILL BE MADE.


1 – SQUAT

There’s a reason squats are king. Squats not only stimulate overall muscle development but they will also get you muscular and strong legs, and we’re talking complete leg development; hamstrings, quads, calves, glutes etc. Also by performing squats correctly you’ll develop a strong core and good posture as well. So make sure you learn how to squat properly!


2 – PULL UPS

We have been performing this exercises for centuries, not necessarily to build muscle but to climb trees, cliffs, you name it. This classic movement will develop your back width and definition insanely. Be sure to lean forward when executing the exercise for proper lat activation.


3 – BENCH PRESS

The number one upper body exercise is of course, you guessed it – the bench press. This exercise will not only help you with the development of an impressive pair of pectoral muscles but will also develop your whole upper body. This being a compound movement it incorporates more muscles, not only chest to execute it correctly. This exercise is used in almost every competitive sport such as rugby, football and basketball to enhance power, strength and performance.


4 – DEADLIFT

The all important muscle building exercise ti build incredible power and strength is the deadlift. Sounds simple - pull it up and put it down but it isn’t. It’s more complex than that as performing it incorrectly will injure you and you might snap up your back or hip. Make sure you learn correct technique. Deadlifts are the ultimate strength builder and when you start deadlifting more and more weight you’ll notice your other lifts such as bench press and squats will also increase as well.


5 – OVERHEAD PRESS

Overhead presses with dumbbells or a barbell are the best exercises to build powerful, defined shoulders. If you’re looking for those perfectly rounded and developed shoulders make sure you incorporate these into your training plan. They activate all of the shoulder muscles, front, side and back deltoids and give you the size and shape you're looking for.


There are many new techniques for training and some of them are fantastic at getting good results and the muscle development you're after but try and include these key exercises into your training plan and you'll be very grateful you did when you start to see the difference they make. Someone like Arnie can't be wrong!

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