Mike Francois - Chest, Arms & Back Workout For 1997 Mr.Olympia - YouTube

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Old school bodybuilder

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Dorian Yates is one of the strong, heavy bodybuilder in the field. He entered the bodybuilding world with heavy, big shape that changed the Olympia competition from big, classic bodybuilding into big, heavy shape bodybuilding that made a threat to Lee Haney. His training style is totally different from others, very old heavy school training, he always depend on lifting heavy weight & free movements, the result was a great shape that made him Mr.Olympia. Lets talk about one of his strong points, his Back muscles< his training routine was as follow: Machine pull over  Barbell rows Dead lifts Close grip reverse pull down One hand dumbbell rows. Of course he was changing the above exercises from time to time to include seated rows, front pull down & chin ups, but the above exercises were the main. Dorian Yates was & still great bodybuilder.
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which is better, machines or free weights?

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When you start working out, you have to design your program with scientific way to insure safety and good results. it means that you have to train hard but with smart way. To be able to build a good, and well proportioned body. you must combine doing free weight movements with machines, but make sure you do 70% from your workout with free weight. Free weight exercises is good for: Bulk, size builder. Can do compound exercises with free weights (like squats) to make sure you are training all types of muscles and fibers. You have to make sure you have a spotter with you when doing heavy weights to avoid failure. Machines: its an isolation movements that works only the targeted muscles, exp: if you are doing leg extensions, it means that you are training only the quadriceps muscles, but doing squats means training the quads, hamstrings, gluts, lower back, upper back (compound exercise. Very safe on joints, cartilage and ligaments. Can do many reps on it and not like...
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what are the basic exercises to build your body?

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For over 15 years at the fitness & gym field, ive seen a lot of clients doing right & wrong forms of exercises to build their bodies. But what i noticed that most of them are following sources that are't totally right to do the work out, having a champion to be your example is very important but you have to know that: He has over 10 years of experience than you, so its not right to do what he is doing now to achieve your Goal. don't try to use his weights or way of training because he is a Professional. You still beginner or intermediate so you need to know how this champion started his career.   How to start? Read a lot about your body type. Read a lot about nutrition. Have a vision. Train right. Do the basic movements like: Flat Bar press Incline Bar press Dead lifts Chin Ups Barbell rows Biceps Curls Military press Dips Crunches All the previous points are basics to build up your muscles correctly, don't ignore them and instead...
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