A throwback to the 80s: Forgotten exercises for brutal muscle growth

In today's age of endless fitness trends and complex training methods, it's easy to forget the golden era of bodybuilding. In the 1980s, when legends like Lee Haney and Frank Zane dominated the stages, the foundation of training was honest, hard and sometimes brutally effective exercises. Many of these are hardly seen today, often because of safety concerns or because they have been replaced by more modern variations.

However, renowned scientist and professional bodybuilder, Dr. Mike Israetel, decided to dust off six of these "forgotten" exercises that he believes have tremendous potential for building muscle mass. Israetel stresses that although these exercises are extremely effective, they require perfect technique and respect for your own joints. Let's take a look at which moves from the past can help you build an old-school physique.

1. Behind the Neck Pulldown

Today, this exercise is often labeled as dangerous, but if you have healthy and mobile shoulders, this is a fantastic way to target the broad back (lats) and sawtooth front muscles. Unlike the classic overhead pull, it engages the fibers of the back from a slightly different angle, which can lead to a new growth spurt. The key is full range of motion and control without pain in the shoulder joint.

2. Straight Arm Dumbbell Chest Flye

Imagine the classic dumbbell stretch, but with your arms almost outstretched. This exercise puts tremendous tension on the pectoral muscles while also engaging the biceps intensely. Dr. Israetel recommends starting with a light weight in the 10-15 rep range to get your elbows and shoulders used to the specific load. The goal is to deeply stretch the pectoral muscles at the bottom of the movement.

3. Super ROM Lateral Raise w/ Momentum

The arm raises are the foundation for building broad shoulders. This 1980's variation uses a slight "cheat" or momentum to get the barbell into the top position. But the main benefit lies in the negative (eccentric) phase, where you lower the weight slowly and in a controlled manner. It is this phase that is crucial for muscle growth. Using a moderate swing will allow you to handle more reps with a controlled lowering.

4. Behind the Neck Press

Similar to the pulldown behind the head, this exercise is also considered controversial. However, if you master it without pain, it will reward you with a massive increase in the deltoid muscles. The overhead press allows for a unique path of motion that effectively loads all three heads of the deltoid muscle. Again, a full and pain-free range of motion is essential.

5. Bicep Raises with "Arm Blaster" (Arm Blaster Curls)

The "Arm Blaster" is a simple metal or plastic device that hangs around the neck and rests against the chest. Its purpose is to isolate the biceps by preventing the elbows from moving backwards or forwards. This eliminates any cheating and keeps all the work on the biceps. The result is incredible pumping and stimulation for arm growth.

6. Guillotine Press

This exercise is essentially a variation of the bench press, but with a few key differences: a wide grip is used and the axle is lowered to the collarbones, not the chest. This path of movement creates an extreme stretch in the pectoral muscles and, according to many bodybuilders, is one of the most intense chest exercises ever. It is designed for experienced exercisers with strong and healthy shoulders.

A return to these exercises from the 80's can be a great way to break training stagnation and give your muscles a boost of growth. But always remember Dr. Israetel's advice: listen to your body, ensure perfect technique, and never exercise through pain.

Source: Youtube