You don’t need the latest fitness trends to gain strength and muscle in the gym. What truly matters is training intelligently and sticking to a few proven principles. Fitness is often overcomplicated, yet simplicity is what delivers long-term, sustainable results.
It’s time to cut through the noise of modern “fitfluencers” and return to classic training foundations refined long before social media dictated workout routines. Think of lifters like Arnold Schwarzenegger, who built legendary physiques using progressive overload (gradually increasing training volume), adequate protein intake, a balanced diet, and above all, consistency and repetition.
When applied consistently, these exercises fit seamlessly into a strength program. They promote balanced muscle growth, enhance functional strength, and allow steady progression as fitness improves. Try them out and see which becomes your favorite.
Five Old-School Exercises That Still Deliver Results
1. Arnold Press
For this movement, a pair of dumbbells or kettlebells works best, allowing a full and natural range of motion.
Designed by Arnold himself, the Arnold press is a distinctive upper-body push exercise that develops the shoulders, upper chest, and triceps. Its defining feature is the rotational motion, which activates all three heads of the shoulders: the anterior, lateral, and posterior deltoids. This delivers a complete shoulder workout in one efficient movement.
Overhead pressing also enhances pushing strength and challenges the core, as maintaining an upright, stable torso is essential to avoid using leg momentum.
Beyond muscle growth, the Arnold press is highly functional, closely mimicking everyday overhead lifting tasks. It also strengthens the rotator cuff, helping stabilize and protect the shoulders during movement.
2. Forward-Lean Bulgarian Split Squats
The Bulgarian split squat can be performed with one or two dumbbells or kettlebells, depending on preference. This unilateral leg exercise heavily targets the glutes while also working the quads, hamstrings, calves, and hips, all while challenging balance and stability.
A slight forward lean increases glute engagement. This involves hinging at the hips and guiding the chest over the front thigh while maintaining a neutral spine. The lean should be subtle, just enough to emphasize the working glute of the lead leg.
Simple yet highly effective, this exercise requires only a bench and a weight. Even bodyweight alone can be extremely effective for beginners.
3. Sissy Squats
The sissy squat is a demanding movement that primarily targets the quads and core. Popularized by bodybuilder Vince Gironda in the 1950s and 1960s, it focuses on deep knee flexion with the knees traveling over the toes to isolate the quadriceps.
This variation minimizes hip involvement, shifting the workload directly onto the quads to drive strength and muscle growth. Unlike traditional squats, the movement is performed on the balls of the feet, which also activates the calves.
Strong core engagement and controlled movement are essential. Leaning back helps counterbalance as the knees move forward. Beginners should prioritize form and control over depth.
Using a wall or squat rack for support can help build confidence. A proper mobility warm-up is strongly recommended before attempting this exercise.
4. Drag Curls
Drag curls are most effective with a barbell or EZ bar, though dumbbells can also be used. The key is dragging the weight close to the body while keeping the elbows pulled back throughout the movement.
This technique places significant emphasis on the biceps, especially the long head, creating a powerful peak contraction at the top. The shoulders remain relatively inactive, maximizing time under tension compared to standard curls.
Controlled execution is crucial. Focus on a slow, deliberate lowering phase to increase muscle engagement.
- Stand with feet shoulder-width apart, holding the bar with an underhand grip.
- Pull the shoulders back and engage the core.
- Bend the elbows and drag the bar upward, driving the elbows behind the body.
- Pause at full flexion and squeeze the biceps.
- Lower the bar slowly, maintaining a vertical path.
5. Pullovers
Although often associated with shoulder training, pullovers effectively work the chest, lats, triceps, and anterior deltoids. They also contribute to improved shoulder mobility.
This upper-body exercise demands strict control. Keep the core engaged and avoid excessive lower-back movement. Advanced lifters may use a slight back arch if core stability is maintained, but the back should generally remain supported by the bench.
As the dumbbell moves behind the body, the lack of bench support increases the range of motion and difficulty. Lower the weight only as far as control allows, progressing gradually. Expect a deep stretch during the descent and strong resistance during the lift.
Sets and Reps Guidelines
Aim for 8–12 repetitions across 3–4 sets for each exercise. You can integrate individual movements into an existing routine or combine all five for a full-body workout. Supersets or circuit-style training can also be used to increase intensity.
Consistency with these time-tested exercises is what ultimately delivers lasting strength and muscle gains.
