Bodybuilding Legends: Icons Who Shaped the Sport and Inspired Generations

High-rep back squats, often known as quads, are synonymous with Tom Platz, also known as Quadzilla or The Quadfather. He is noted for pushing the limits of traditional squats to attain legendary leg development.

During the split, the legs are prioritized, and several sessions are performed per week.
Exercise Method: He is well-known for his high-rep squats, which push him beyond the boundaries of traditional leg development training.

Heavy hack squats, also known as quads, are part of Hadi Choopan's workout routine. These quads reflect his attention to both size and elegance.
A balanced strategy that emphasizes conditioning is known as split.
The FST-7 training technique, developed by renowned coach Hany Rambod, is included into the training style. This method focuses on stretching the muscular fascia in order to achieve more size and definition.

Exercise: Flat Bench Press (Chest) - Ronnie Coleman believed squats and the flat bench press to be the basic exercises for his height and strength, and they highlighted his approach to heavy lifting.
Each muscle group should be worked twice a week, with a combination of heavy and high volume exercises included in the split.
Method of Training: He is well-known for his heavy lifting, regularly handling weights that most people could only dream of.

Incline Dumbbell Press (Chest) - Phil Heath is a proponent of the incline dumbbell press because it is an excellent exercise for developing the upper chest. He places equal importance on the aesthetic appeal and functional benefits of this exercise.
In order to perform precise work, split your attention to one major muscle group each day.
The preferred method of training consisted of a combination of free weights and machines, together with the application of advanced techniques to target muscles from a variety of angles.

Deep Stretch Dumbbell Fly (Chest) - Arnold has long argued that the best workout is not a typical bodybuilding move or his renowned "Arnold Press," but rather the clean and press, an Olympic lift. This is because the clean and press and Olympic lift have perfect control over the entire body. "If you do one thing, clean and press," Schwarzenegger said in an interview with Men's Health. "It covers everything." I chose Arnold's famed dumbbell fly (deep range of motion) because I wanted to go directly into my program without having to learn a new skill or sacrificing efficacy by using less weights. When all was said and done, Arnold's chest became famous. I'd like to bring to your attention that, in the meantime, I'll be learning the Clean and Press exercise and doing it before beginning my routines.
Split is a high-frequency exercise that targets each muscle group 2-3 times per week.
Supersets and "the pump" are two of the most significant components of his training methodology, and he is well-known for working out at high volumes and intensity.

Iso Lateral Machine Row (Back) - Big Ramy frequently incorporates machine-based routines into his workout routine, such as iso lateral machine rows, to target certain muscle areas. This is something he incorporates into the majority of his back workouts, and I practice it as well.
During each session, focus on one or two distinct muscle groups.
He prefers to work out on machines, especially for his back and chest routines, because they allow him to isolate and control his muscles to their full potential.

Exercise: Barbell Rows, often known as the Yates Row (Upper Back) Dorian Yates acknowledged barbell rows with helping him create his scary back, which was an important part of his training regimen. Because of his unusual touch, which was somewhat more upright, the exercise became known as Yates Row.
A four-day split that emphasizes high-intensity training (HIT) is known as a split.
Individual who advocates for the use of controlled repetitions and high weights, with a special emphasis on the eccentric portion of the lift, in order to generate the greatest possible development in muscle mass. He also enjoys using pyramid sets, which begin with lesser weights and gradually increase the weight as you progress through the pyramid.

Neutral Grip Pull Ups/Lat Pulldowns (Lats) - Chris Bumstead prefers to perform pull-ups with a neutral grip to correctly target his lats and biceps as part of his balanced physique development approach. He discovers that this enables him to target both of these muscle groups more efficiently.
The split was created with the goal of improving the symmetry and proportion of a classic physique.
The purpose of this training strategy is to develop a well-rounded physique by emphasizing proper form and technique. It favors a combination of free weights, machines, and bodyweight exercises.

Exercise: Behind the Back Barbell Shrugs (Traps) - Lee Haney advocated for the specific engagement that this activity provides, and he recommended behind-the-back barbell shrugs as a method for growing trapezius muscles. For my part, I will go with the Smith Machine because it is the simpler option to set up.
A three-day-on, one-day-off split is used to provide thorough coverage.
The training style placed an emphasis on maintaining tight form and the mind-muscle link, with a particular emphasis on precision in order to enhance muscle engagement.

Exercise: Behind the Back Barbell Shrugs (Traps) - Lee Haney advocated for the unique engagement that this activity provided, and he suggested behind-the-back barbell shrugs as a way to strengthen trapezius muscles. For my part, I'll choose the Smith Machine because it's the simplest to set up.
To ensure adequate coverage, a three-day-on, one-day-off schedule is adopted.
The training technique emphasized tight form and the mind-muscle connection, with a focus on precision to increase muscle engagement.

Exercise: Shoulders or delts—machine lateral raises Through stressing machine lateral climbs with limited eccentric rotations, Derek Lunsford's shoulder exercises illustrate his focused approach. View other push training films produced by Derek Lunsford.
The word "split" describes one session aiming at a certain muscle group.
With an eye on building muscular development and definition, the training method stresses slow eccentrics and high volume, especially for shoulder exercises.