Weight Training of yesteryears: Optimal Routines, Advantages, and Potential Hazards
In the world of fitness, the golden era of bodybuilding, spanning from the 1950s through the 1970s, left an indelible mark. Known as old school weightlifting, this approach to strength training is making a comeback, offering a unique blend of classic exercises and timeless wisdom.
One such exercise is the push-up, a staple of old school weightlifting that targets the upper body. Alongside it, exercises like single-arm dumbbell rows, which focus on sculpting the back muscles, and good mornings, which target the posterior chain, are all part of this vintage fitness repertoire.
The bodybuilder Ed Zercher is credited with inventing the Zercher squats, a unique exercise that doesn't require a rack. To perform this move, start with your feet slightly wider than shoulder-width, face your toes outwards, cradle a barbell with your elbows by bending your arms and clasping your hands together against your chest. Lower into a squat, keeping your hips pushed back until your thighs are parallel to the floor, hold for a beat, return to start, and complete 8-12 reps and 2-3 sets.
Old school weightlifting equipment, such as barbells, dumbbells, kettle bells, pull-up bars, weight benches, and medicine balls, are still widely used today. Exercises like the T-bar rows, which target the arms and back, and tiptoe farmer walks, which focus on the forearms and calves, are all part of this equipment-driven workout.
Safety is paramount in any fitness routine, and old school weightlifting is no exception. Paying attention to nutrition, not pushing past your limits, letting your body recover from each workout before hitting the gym again, and stopping if it hurts are all essential pieces of advice.
However, it's important to remember that extreme eating habits can lead to health issues, as some research suggests that folks who devote themselves to bodybuilding may be at higher risk of developing eating disorders or self-image issues. Staying hydrated is also crucial in maintaining a healthy fitness routine.
A pro tip for T-bar rows is to keep movements controlled and steady, and to use a close grip if that feels better. For wide-grip chin-ups, lower yourself down slowly and with control, rather than dropping all of your body weight at once.
One exercise whose exact nature was not detailed in our research is the Sissy squats, an old school weightlifting exercise. Cross-bench pullovers, an exercise that targets the chest and lats, completes our list of old school weightlifting exercises.
In conclusion, old school weightlifting offers a unique blend of classic exercises and timeless wisdom. By incorporating these exercises into a modern fitness routine, individuals can build muscle, increase strength, and improve tone, all while paying heed to safety and nutrition.
