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Achieving the Classic Physique (PT1)

 Shoulders

To create the classic physique lets start at the top. The Side and Rear delts, why not front delts? Well the front delts although are very important its the side delts that creates the width giving the illusion of a small waist. The next muscle probably more important than the side delt is the rear delt this tends to be an unpopular muscle and a common weak body part on many physiques. The rear delts prevent the curveture of the front heavy delts rounding forward. The rear delts pull the shoulders back heping you achieve wide shoulders that tie into

creating a better looking chest.

Old School bodybuilder Bill Pearl had impressive side & rear delts creating a small waist.

Exercises that focuses on the side & rear delts

Compound exercises for the side delt (behind the neck press hits the side delts more than the front delts)

Wide grip upright row to the sternum (any higher can cause shoulder injuries)

Isolation Exercises for side delts, Side & Cable raises (laterals)

Rear delts Compound exercises. Bent over Wide grip row to the upper chest, 70 degree one arm dumbell row. Wide grip chin ups.

Isolation exercises for rear delts, Bent over rear raises (rear flys) Cable face pulls

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Movie Actors Displaying the Classic Physique

Body parts such as the broad shoulders, upper chest and small waist draws the eye. The keys elements that create the classic physique.

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The Classic Physique

What is the Classic physique?

The Classic Physique draws the eyeline to the pivotal muscle groups. These muscle groups create the V taper look. The 70′s & 80′s bodybuilders such as Arnold Schwarzenegger championed this physique.

Broad Shoulders, Chest, Wide Back, Small waist line and defined legs and calves.

We will discuss the ways of achieving the classic physique in the next post.

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Definition gives the illusion of size

My preference of build would be lean/athletic and defined over mass. The Classic Physique

1) Easier to achieve, enormous amounts of calories need to be consumed to put on mass. 6 meals a day of good balanced protien and carbs. In current times of busy lifestyles its hard to consume to one healthy balanced meal a day.

2) Although it still requires a lot of hard work and commitment to creating a defined body. its easier to maintain and feesible to achieve.

3) Ultimately I think its looks a hell of a lot better than a bulky physique.

4) Stylish clothing is made for lean physiques not body builders.

Who looks better?

or

Or

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Isolation movements

Isolation exercises focus on a single muscle to shape and define such as the preacher curl. You must use a moderately heavy weight when doing these exercises, which will allow you to contract the muscle and break the fibres within that muscle to allow it to stimulate, therefore making it more prominent.

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Compound Exercises

A compound exercise is an exercise that involves multiple muscle groups working together at the same time. E.g the barbell bench press focuses on your chest fibres, shoulders, triceps and core muscles. These exercises promote the fastest muscle growth development. It is essential that you incorporate these exercises in your training routine. 

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Body Types

Before you begin training you must understand what your body type is to use the correct training program. For example if your an ectomorph you must have short intense workouts lasting approximately 30-40 minutes, focusing on heavy compound exercises and eating in a calorie surplus (200 or more calories than the usual intake).

Whereas a mesomorph should focus on more cardio aswell as weight training, as they respond to it better. Usually 45-60 minute workout and control your calorie intake, by limiting the carbohydrates and eating quality foods.

Endomorph body types should focus more on cardio training and focus heavily on diet as this body type gains fat very easily.

Womens Body type