If you compare old time bodybuilders versus the modern bodybuilders of today, you can not help but notice that the old time guys look different.
Modern bodybuilders of today are huge – no doubt about that. But their muscles look soft and bloated. While the bodybuilders of yesterday had that rugged, hard look.
In this article, I'll tell you how to get that old school rugged look of power.
So why do modern bodybuilders look different from old school bodybuilders?
Well, the training styles and methods have changed dramatically over the years. Decades ago, the old-time trainers wanted to be STRONG as well as big. Because most contests consist of both powerlifting (lifting as much as you can for one rep) as well as physiological judging.
So you had to do more than just look good to nab the trophy. You had to be strong too.
But modern bodybuilders are far more concerned with size and appearance. So they do not have the same rugged look as the old-school trainers.
In this article, I will explain how you can get rugged, bar-bending strength by training in any old-fashioned way.
Check it out:
Because the old-timer trainers worked for STRENGTH as well as size, they often did heavy singles and partial reps.
A single is the most weight you can handle for one rep. A partial means using even more weight than your best single, but shortening the range of motion so you do not have to move the bar as far.
Heavy singles and parts help build the rugged look because the extra weight strengnthes not only your muscles, but also your joints, ligaments and tendons as well.
As an added bonus, heavy singles and partial help train your nervous system. In other words, if you do a half squat with 450 pounds, suddenly a full squat with 400 pounds will feel lighter and you will be able to get more reps.
But do not take my word for it.
I want you to experience this for yourself.
So here is my 30 day challenge for you.
Do not change anything about your workout. But on the last workout of the week, I want you to pick one exercise and try some heavy singles and parts after your work sets are done.
So for example, if your last workout is Friday and you are doing squats, bench presses and chin-ups here is what you do.
Pick one exercise – say squats. After your work sets are done, instead of unloading the bar I want you to add MORE weight to the bar and go for a single.
So if you typically do 3 sets of 5 reps with 315 pounds, that is what you will do. Then add 20 lbs to the bar and shoot for 1 rep. If you did it easily, add another 20 pounds to the bar and try again. Keep going until you find your true 1 rep max – the most weight you can do for one rep.
Then, keep adding weight to bar – another 10-20 pounds. But you are going to shorten your motion and only go for a half-squat. If you made it easily, add some more weight to the bar and shorten your motion even more – this time only go for a quarter squat.
Finally, if you are up for it, add even more weight to the bar and this time just un-rack the bar and hold it on your back for 10-20 seconds.
After all is said and done, this will only add 10 minutes to your workout length. But these heavy single and parts will build tremendous power and help to build that old-school rugged look of power.
Remember, you only do this for one exercise on your final training day of the week. If you choose squats in one week, then only do heavy singles and parts on your bench press for week two and then switch things up and do heavy singles and parts with chin-ups on week 3.
Here is a quick summary:
# 1) On the last training day of your week, pick one exercise and perform heavy singles and partial reps AFTER your normal work sets.
# 2) Choose a different exercise each week and do not perform heavy singles and parts for the same exercise two weeks in a row.
# 3) Try this for 30 days and you will be amazed at how quickly your strength and size improves.