[@RenaissancePeriodization] The Best Forgotten Exercises From the '80s

Link: https://youtu.be/6gbXysgUJgs

Short Summary

Okay, here's the breakdown of the YouTube video transcript:

Number One Most Important Takeaway: Prioritize proper form, muscle tension, and joint safety when performing these 80s-inspired exercises.

Executive Summary: This video explores six unconventional exercises from the 1980s, emphasizing the importance of understanding proper technique and listening to your body to prevent injuries. While the exercises may offer unique benefits for muscle growth, the video cautions against pushing through pain or discomfort, and warns viewers against drug use, in a tongue-in-cheek manner.

Key Quotes

Here are 5 quotes extracted from the provided transcript that represent valuable insights, interesting data points, surprising statements, or strong opinions:

1. "If it's just an exercise you do for laws, you never really feel that good of a connection with it, you can just stop doing it. But for those who like it, it's absolutely another option." (Insight on exercise selection)
2. "The thing about lateral raises, if you do them strict, is that as soon as you can't get any more concentric reps, the set is over. But your eccentric strength is much higher than your concentric." (Data point and explanation for a specific exercise technique)
3. "The real value of the arm blaster is that it pushes your triceps forward and out, which makes your arms look enormous so that you can look at passerby ladies and go, 'Excuse me, have you noticed huge my arms are? Help me. Touch me. Look at my hairy arms.'" (Humorous, yet insightful observation on the psychological aspect of the arm blaster.)
4. "If you have shoulders constructed out of female genitalia, it is probably not a good idea that you do this exercise." (Strong and humorous caution against a specific exercise)
5. "The8s were dope. The vibes were amazing. And we can have an 80s renaissance as long as you pay attention to the tension in your muscles and the burn in your muscles and make sure that your joints are doing a okay. And if they are, these exercises are awesome to try." (Sums up the video's message - that these exercises can be great if done safely and with the right focus.)

Detailed Summary

Here's a detailed summary of the YouTube video transcript, focusing on the key topics, arguments, and information regarding the six exercises from the 1980s:

• Introduction:

  • The video aims to revisit and demonstrate six exercises from the 1980s.
  • Humorous reference to 80s culture, including cocaine use.

• Exercise 1: Behind the Neck Lat Pulldowns

  • Description: Perform lat pulldowns with the bar behind the neck.
  • Argument: Claims that it can activate the serratus muscles more effectively than front pulldowns for some individuals.
  • Caveats:
    • Must feel comfortable on the shoulder joints. Discontinue if any pain or discomfort arises.
    • Ensure a strong mind-muscle connection and tension during the exercise. If no connection, then stop doing the exercise.
  • Bar Placement: Can be positioned just below the hairline or as low as the rear delt, depending on flexibility.
  • Technique:
    • Hold at the bottom for a split second, engaging the lats and pulling muscles.
    • Slowly control the eccentric (raising) phase.
  • Rep Range: Recommended to use higher rep ranges - 10, 15, or even 20 reps.

• Exercise 2: Straight Arm Dumbbell Fly

  • Background: Reference to a strong powerlifter from the 80s, Mike McDonald.
  • Description: Perform dumbbell flyes with straight arms.
  • Argument: Can increase pec strength.
  • Muscles Worked: Emphasizes the bicep activation due to full stretch across two joints. Considers it also a good bicep exercise.
  • Technique:
    • Ease into the exercise; don't use excessive weight initially.
    • Focus on maximum depth and holding at the bottom for 1-2 seconds to increase the stretch.
  • Cautions: Shoulder and elbow safety are paramount.
  • Feel: Stresses that you will not feel your pecs as much as with the bent arm variation.

• Exercise 3: Super Rom Lateral Raises (with Momentum)

  • Description: Lateral raises with hip momentum on the concentric phase (lifting) and controlled descent on the eccentric phase (lowering).
  • Argument: Allows for eccentric overload, taking advantage of the eccentric strength being higher than concentric strength.
  • Technique:
    • Bend at the hips to generate momentum to raise the dumbbells.
    • Focus entirely on controlling the descent, engaging the side deltoids.
  • Modern Combination: Start with controlled, full-range-of-motion reps. When fatigue sets in, switch to using momentum on the way up with controlled descents.

• Exercise 4: Behind the Neck Press

  • Background: Mentions powerlifter Ed Cohen doing 405 lbs behind the neck press.
  • Argument: Can build strength and deltoid size.
  • Safety First: Critical to ensure shoulder health. Discontinue if any pain, popping, or clicking is experienced.
  • Technique:
    • Maintain a natural elbow and shoulder track for a comfortable movement.
    • Dip the head low at the bottom of the movement. Touch the bar at the very bottom of your neck.
    • Controlled descent and explosion out of the hole.

• Exercise 5: Arm Blaster Bicep Curls

  • Description: Bicep curls performed using an arm blaster.
  • Argument: Isolates the biceps by preventing elbow movement. Also pushes the triceps forward, supposedly making arms look bigger.
  • Technique:
    • Maintain a rigid back and avoid swinging.
    • Leaning against a wall can help maintain proper posture.
  • Weight: Use lower weights.
  • Focus: Ego is wrapped up in how big your arms look in the mirror.

• Exercise 6: Wide-Grip Guillotine Bench Press

  • Description: A wide-grip bench press where the bar touches the clavicle (upper chest/neck area).
  • Argument: Highly effective for targeting the pectoral muscles.
  • Technique:
    • Critical: Perform with extreme control at all times.
    • Pause at the bottom.
    • Ease the bar up instead of exploding.
  • Caution: VERY high risk of injury ("Snap City") if performed incorrectly or with pre-existing shoulder issues. Shoulders need to be sturdy to perform the movement safely.
  • Muscles Targeted: More targeted on the pecs due to the wide grip and the stretch that is achieved.