10 Golden Era Exercises That Deserve a Comeback

[BrofessorLift]

Modern gyms contain a lot of machines, cables, and specialized equipment, all of which are intended to make training more convenient. Nevertheless, some of the most effective exercises that were used by bodybuilders during the Golden Era have slowly dropped out of ordinary training routines.

The Golden Era of training placed a strong emphasis on using free weights, carrying out controlled movements, achieving balanced development, and building a complete physique. Even though modern equipment has its advantages, the traditional bodybuilding exercises from that era can still offer valuable variety in training and effective stimulation of the muscles.

There are 10 exercises from the Golden Era that are worth reintroducing into your workout routine.

1. Dumbbell Pullover​

The dumbbell pullover was a standard exercise in many classic bodybuilding regimens and was carried out with the person lying across or along a bench, the movement consisting of lowering the dumbbell behind the head and then bringing it back over the chest.

It is able to work the lats, the chest, and the muscles around the shoulder joint since it involves a different mode of movement from that used in conventional pressing and pulling exercises.

Instead, use a controlled range of motion rather than attempting to lift heavy weights. The aim is to stay in control and produce useful tension during the movement.

2. Zottman Curl​

The Zottman curl is a combination of a conventional dumbbell curl and a reverse curl; to perform it, you lift the dumbbells upwards with your palms turning forward, then rotate your hands at the top and lower the weights with your palms downwards.

The biceps are worked by this combination, with the brachioradialis and the forearm muscles also being involved.

Since the lowering part can be difficult, choose a weight that enables you to keep good control during each repetition.

3. Sissy Squat​

Even though it has an odd name, the sissy squat has for a long time been linked with traditional bodybuilding exercises for the legs. It involves flexing the knees while keeping the upper body in a backward position, which puts a good amount of strain on the quadriceps.

The activity can be hard on the knees and demands a good level of control and mobility, which is why people who are just starting should begin with a version that provides assistance.

It can be of use as a concluding movement when heavier leg exercises have been done.

4. Gironda Dip​

The Gironda dip, which was made popular by the bodybuilding coach Vince Gironda, involves leaning the upper body forward and assuming a specific body position in order to place more emphasis on the chest.

Unlike a regular dip, this method needs careful placement and control.

Since dips place a great deal of stress on the shoulders, it is important to use a comfortable range of motion and not push the movement if your joints do not tolerate it well.

5. Drag Curl​

The drag curl differs from the traditional barbell curl in that it pulls the elbows back as the bar is raised upwards.

This changes the way in which the curl is performed and results in a different stimulus for the biceps as compared with a standard barbell curl.

Make the weight fairly light and don't turn the exercise into a swinging one. It is more important to carry out controlled repetitions than to lift the maximum weight.

6. Jefferson Squat​

The Jefferson squat is one of the more unusual exercises used in old-school strength and bodybuilding training.

The man stands beside the bar, placing one foot in front of the other and adopting a staggered position when squatting; this odd stance places a strain on the legs as well as demanding a high degree of coordination and stability.


When the resistance is made very light, the movement pattern can be learned. There is no need to put a heavy load on this exercise in order to gain benefits from carrying it out.

7. Incline Dumbbell Curl​

When doing a traditional curl, place the arms behind the torso as in an incline dumbbell curl. This positioning can result in a strong stretch of the biceps at the lowest point of the exercise.

It is effective when used as a separate exercise following compound pulling exercises.

Make sure that the angle of the bench enables you to keep your shoulders in a comfortable position and lower the dumbbells slowly, without bouncing when you reach the lowest point.

8. Barbell Hack Squat​

The barbell hack squat is a traditional alternative to the current hack squat machines and the bar is placed behind the legs as the athlete carries out a movement similar to a squat.

It can place a great deal of emphasis on the lower body at the same time as requiring a sense of balance and coordination.

As many lifters will find the setup to be unfamiliar, it is best to start with light resistance and concentrate on getting to know the movement before increasing the weight.

9. Concentration Curl​

The concentration curl is a simple exercise that was frequently included in traditional bodybuilding regimens.

The lifter can reduce unnecessary movement and focus on curling the dumbbell by pressing the upper arm against the inner thigh.

It is most effective when deliberate repetitions are carried out; rather than employing heavy weights, concentrate on controlling both the lifting and the lowering phases.

10. Wrist Curl​

The development of the forearm was an important element of the well-proportioned physiques characteristic of the Golden Era of bodybuilding, which is why wrist curls should be included in this list.

Wrist curls are a direct way of training the forearm muscles and can be done using either a barbell or dumbbells.

Even though the exercise is simple, it can increase the amount of muscle in a region that is often ignored by many modern programs.

Why Golden Era Exercises Still Have a Place​

The reason why these exercises are so attractive goes beyond their link with the history of bodybuilding, since a great many of them are based on simple training principles which are still relevant nowadays.

Progressive overload, enough training effort, good control of technique, and choosing the right exercises all remain important no matter what equipment you have.

Old-fashioned exercises can likewise add new types of movement and movement patterns to a routine that has become repetitive. They do not have to take the place of modern exercises, but can be used to supplement compound lifts and machine-based movements when they match your objectives.

How to Add Them to Your Routine​

You should not include all ten exercises in your program at the same time; instead, select one or two that are aimed at achieving a particular training objective or simply offer some variety.

For instance, you might include Zottman curls or concentration curls in an arm exercise routine, dumbbell pullovers in a back or chest workout, or perform sissy squats after your main leg exercises.

When you begin, do so cautiously, particularly if you're dealing with movements that are unknown to you. First of all, learn the technique properly, and only then should you slowly increase the resistance as your performance improves.

 

[Sarah_lifts]

I always enjoy these old-school exercise lists because it’s funny how many “forgotten” movements are still pretty effective. Sometimes I think we make training way more complicated than it needs to be.

 

[Sarah_lifts]

Lifts popularized by icons like Vince Gironda and Arnold Schwarzenegger prioritized extreme muscle elongation under load. It is a mechanism that modern hypertrophy science now confirms is one of the single biggest drivers of muscle growth.