THE 10 BEST OLD-SCHOOL EXERCISES THAT EFFECTIVELY HELP YOU TO GAIN MASS MUSCLE

1. Wide-Grip Chinips

“You don’t see too many people doing wide grip chins anymore. Everyone does lat pulldowns, but they seem to have forgotten about chins in recent years. Back in the day all of us—Arnold, Franco, Ken Waller—we all used to do them religiously.

“What’s really great is supersetting chins with bench presses. That’s what Arnold and I used to do; back and forth, one to the other. You’re working antagonistic muscle groups, like when you train biceps with triceps. It basically pumps up your whole upper body.”

2. T-Bar Rows

“We would do these by jamming one end of an Olympic bar into a corner of the room. We’d switch off our hands, putting one in front of the other to grip the bar and switching each set. If we did four sets then each side would get preference for two alternate sets.

“The T-bar rows done this way are great for giving you a big stretch in your lats—more so than doing straight barbell rows.”

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