Real strength comes from proven principles. Discover how the lessons of legendary icons still shape powerful physiques today. On March 30, “bachperformance” shared a list of lessons from strength legends on its Instagram. Let’s explore.

Doug Hepburn

The first name on the list is Doug Hepburn. The Canadian strongman won gold medals at the 1953 World Weightlifting Championships and the 1954 British Empire Games. He preferred performing heavy compound movements such as:

• Squatting
• Pressing
• Pulling

Workout lesson: Getting stronger helps protect against weakness.

George Hackenschmidt

The next one on the list is George Hackenschmidt. At the European Championships, this Estonian strongman won the gold medal and was also credited with creating the bench press and the professional wrestling-style bear hug. 

Workout lesson: Strength is key to survival, and the stronger one is, the longer the chances of living. 

Tom Platz

The veteran American bodybuilder is known for his quad development. The 1980 Mr. Universe winner believes in a high-intensity training philosophy. The “Quadfather” has trained athletes like David Hoffmann.

Workout lesson: Following a high-intensity workout approach and basic lifting with full effort. 

Reg Park

3-time Mr. Universe Reg Park believes in building a strong back and legs first, then moving on to carving the arms. As one gets older, physical strength becomes increasingly vital for day-to-day activities. 

Workout lesson: Always prioritize compound movements.

Arnold Schwarzenegger

The legendary bodybuilder Arnold Schwarzenegger doesn't believe in a 6-day workout plan. He prefers foundational work; his golden 6 workout includes:

• Squats - 4 sets, 10 reps
• Bench press - 3 sets, 10 reps
• Chin-ups - 3 sets, as many reps as possible
• Behind the neck press - 4 sets, 10 reps
• Barbell curls - 3 sets, 10 reps
• Bent knee sit-ups - 3 sets, as many reps as possible

Workout lesson: To be strong, first follow the basics.

Vince Gironda

Vince Gironda, aka "Iron Guru," is the creator of the 8*8 training philosophy. He follows a high-volume training regimen with short rest periods for maximum muscle density and definition. As per the post, he believes “if you don’t like what you see in the mirror, what difference does the number on the scale make?”

Workout lesson: The mirror reflects true reality.

Sig Klein

Sig Klein is a German-American strongman and was inducted into the IFBB Hall of Fame in 2006. According to the “bachperformance” post, he said, “fewer than 12 men in America could clean and press 75-pound dumbbells for 12 reps.” This challenge is still a differentiator.

Workout lesson: The basics were termed as basics for a reason, so mastering the foundation with correct form is the key to building ultimate strength. 

Dorian Yates

The English bodybuilder, Dorian Yates, won the Mr. Olympia title for 6-times. Yates believes in doing high-intensity workouts with fewer reps, but he always underscores the importance of adequate recovery.

Workout lesson: A high-intensity, low-volume workout with proper recovery, diet, and sleep is the perfect concoction for muscle building.

Ronnie Coleman

8-time Mr. Olympia Ronnie Coleman believes in following high-volume compound lifting with a high-rep range to build muscle density. Although one doesn’t have to train like Coleman, still, load matters. 

Workout lesson: For muscle hypertrophy, increasing load and going heavy is the ultimate recipe. 

These workout lessons are as important and relevant as they were before. For muscle hypertrophy and bodybuilding, follow these lessons to achieve the desired outcomes.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil