Best Workouts from Bodybuilding's Golden Era

The Golden Era of Bodybuilding (roughly 1950s–1980s) was all about aesthetics, symmetry, and raw strength. Icons like Arnold Schwarzenegger, Frank Zane, and Lou Ferrigno mastered routines that prioritized heavy compound lifts, volume training, and proper recovery. Let’s dive into their go-to exercises, the science behind them, and how you can incorporate them into your training.

Golden Era Training Philosophy

Attribute	Details
Focus on Compound Lifts	Big movements like squats, deadlifts, and bench presses for total-body engagement.
High Volume Training	Workouts often included 15-20 sets per body part for maximum muscle stimulation.
Progressive Overload	Gradual increases in weight or reps were key for consistent growth.
Symmetry over Mass	Athletes prioritized balanced proportions and aesthetics over sheer size.

Top Exercises from the Golden Era

Barbell Bench Press
- The cornerstone of chest development.
- Golden Era athletes performed 5-6 sets with reps ranging from 6-12.
- Tip: Use a slight arch in the back and a controlled eccentric phase for maximum tension.
Barbell Squat
- Known as the King of Exercises.
- Built quads, glutes, and lower back strength while improving stability.
- Lifters like Tom Platz pushed limits with high-rep squatting (20 reps or more!).
Pull-Ups and Chin-Ups
- Vital for building a V-tapered back.
- Athletes often added weight using a belt once bodyweight became too easy.
- Goal: Perform at least 12-15 reps per set for hypertrophy.
Standing Overhead Press
- Built powerful deltoids and upper traps.
- Often performed standing, promoting core engagement.
- Legends like Arnold used variations, including behind-the-neck presses (with caution).
Barbell Deadlift
- Developed total-body strength with emphasis on hamstrings, glutes, and back extensors.
- Heavy sets of 4-6 reps were common for strength, while 8-10 reps promoted hypertrophy.
Barbell Row
- For a thick, dense back, barbell rows were indispensable.
- Pro tip: Maintain a slight bend in your knees and pull the bar to your lower abdomen.
Dumbbell Flyes
- Shaped the inner chest and provided a deep stretch.
- Golden Era lifters preferred higher reps (10-15) for this isolation movement.

Tips to Train Like a Golden Era Bodybuilder

Pyramiding Sets: Start light and gradually increase weight each set. Example: Bench Press—135 lbs (10 reps), 185 lbs (8 reps), 225 lbs (6 reps).
Mind-Muscle Connection: Focus on contracting the target muscle with every rep.
Classic Splits: Follow a bro split like chest/back, arms/shoulders, and legs.

Rare or Unusual Q&A

Q: Why did Golden Era bodybuilders avoid machines for most of their training?
A: Back then, machines weren’t as advanced, and free weights were king. They believed barbells and dumbbells built functional strength, balance, and stability. Plus, free weights allowed more natural movement patterns, engaging stabilizer muscles. Today, machines like the Hammer Strength line fill the gap, but there’s still no replacement for a heavy barbell bench press or squat.

Q: Did they have any unique exercises that aren’t common today?
A: Absolutely. The Jefferson Squat, for example, was a hip-dominant lift performed with the barbell straddled between the legs—perfect for targeting quads, glutes, and adductors. Another was the pullover, which athletes swore expanded their ribcage while targeting lats and chest.

Q: How did they train abs differently?
A: Their focus wasn’t just crunches. They swore by hanging leg raises, Roman chair sit-ups, and vacuum poses. The vacuum pose, in particular, is almost extinct today but was key to creating that tiny waistline you see in legends like Frank Zane. It’s all about pulling the stomach in, not out.

Q: Why did they favor high-rep squats so much?
A: High-rep squats weren’t just for leg growth—they tested mental toughness. Bodybuilders like Tom Platz used sets of 20+ reps, often called “breathing squats,” where you’d pause between reps to catch your breath. These sessions were brutal but built insane quad size and stamina.

Q: What role did diet play in their training success?
A: Their diets were simple but effective—high protein, moderate carbs, and healthy fats. Staples included eggs, steak, rice, and potatoes. Pre-workout, many would drink whole milk or eat peanut butter sandwiches for a quick energy boost. They relied less on supplements and more on whole foods.

Summary of Key Points

Foundational Movements: Bench press, squats, deadlifts, pull-ups, and rows were non-negotiable.
Training Style: High volume, heavy weights, and impeccable form.
Unique Golden Era Exercises: Jefferson squats, pullovers, and vacuum poses.
Diet: Simple, nutrient-dense meals with a focus on recovery and energy.