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Home / Fitness and Health / Athlean-X shares 7 old school bodybuilding moves for training

Athlean-X shares 7 old school bodybuilding moves for training



In the grainy, pastel-colored era of the 1990s, muscle-bound bodybuilders were considered the pinnacle of physical fitness. And while the culture has since shifted to more functional, everyday practices to get fit, there are still principles from the bodybuilding world that can be applied to your daily workouts.

In a new video, Athlean-X expert Jeff Cavaliere, CSCS, and Jesse Laico break down seven things these bodybuilders got right and which still apply today.

Compound movements first

Heavy-duty lifts like the squat and bench are the foundation of your daily routine ̵

1; so give them the best treatment they deserve.

“If you do it [compound movements and isolation or accessory lifts] In reverse order, you only sacrifice your performance on the compound lifts, “says Cavaliere.” Although the focus is on creating muscle growth and hypertrophy, we know that you will be able to promote muscle growth through an increase in strength. “

Train to failure

A large number of reps isn’t worth much if they all require little effort. According to Cavaliere, training to failure was, is, and will be a powerful driver of muscle growth. “You can either train hard or train for a long time, but you can’t do both,” he says. “Push yourself until you get no more employees in good shape, and then respect your own recovery.”

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Tension Trump’s sums

The actual weight you lift isn’t as important as the tension you put on the muscle during exercise. “Don’t always focus on top strength,” says Cavaliere. “From time to time, focus on slowing those reps, squeezing the muscle you’re training, and taking the momentum out of the equation.”

Make drop sets

Aside from training to failure, reducing weight to manage a different set is a great way to ensure that you are getting the most out of training a particular muscle.

Posing is actually an advantage

Working on your Arnold flexes before a workout can help you develop better mind and muscle control with muscles that you may not necessarily have a good connection with, Cavaliere says. This, in turn, can make your workout more effective.

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Protein Supplements Help

Cavaliere doesn’t necessarily advocate consuming shakes and supplements every day while exercising, but does acknowledge that the whey protein and creatine products now available make it easier to get the protein intake you need for real gains.

Don’t forget about isolation

“As long as the big compound lifts are in place, the importance of isolation exercises cannot be denied,” says Cavaliere. “They help us as accessory lifts to our larger lifts.”

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