Training

Lou Ferrigno's Mass Class

Lou Ferrigno's 30 best training tips for gaining hulking size.

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 16. SHOULDER ROUTINE 

“My shoulders were built mostly with overhead presses. I do both behind-the-neck barbell presses and front presses, either with a machine or a barbell, in most every workout, five sets of each. That’s 10 sets of overhead presses before I get to the laterals and front raises.”

Behind-the-neck Press: 5 sets, 10–12 reps

Front Press: 5 sets, 10–12 reps

Dumbbell Side Lateral: 5 sets, 10–12 reps

Dumbbell Rear Lateral: 5 sets, 10–12 reps

Dumbbell Front Raise: 5 sets, 10–12 reps

 17. ISO-TENSION 

“Prior to a contest, I tense my muscles a lot between sets, and I also practice posing at home. Joe Weider taught me how to use iso-tension to bring out more details in the muscles.”

 18. FRONT RAISES 

“I feel like I get more out of alternate dumbbell front raises if I raise the dumbbell either up the center line of my body or slightly across the center line.”

 19. QUAD EXERCISES 

“My favorite exercises for quads are leg extensions, hack squats, and front squats, keeping the reps in the 10-to-15 range. There were times when I went heavy for lower reps. However, I’ve always made my best leg gains with moderate reps.”

 20. FOREARM ROUTINE 

“I wasn’t one of those lucky guys whose forearms grew just from holding weights. I worked very hard for my forearm development, training them three times per week. I mostly stuck to barbell wrist curls and reverse curls, but I sometimes did barbell reverse curls, too.”

Wrist Curl: 5 sets, 15–25 reps

Reverse Wrist Curl: 5 sets, 15–25 reps

 

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