In an era dominated by high-tech gyms and the latest fitness trends, Erin Stern, a two-time Figure Olympia champion, is on a mission to remind the world of the timeless wisdom of bodybuilding’s golden age. Her recent foray into unconventional yet highly effective old-school exercises from that bygone era serves as a testament to her commitment to preserving the essence of true physical culture.

Champion of Yesteryears

Erin Stern, now 43, boasts an impressive competitive history in women’s bodybuilding. Her crowning achievements include securing the coveted Figure Olympia title in 2010 and 2012, with close runner-up finishes in the 2011 and 2013 Olympia events. Stern’s peak years in the late 2000s and early 2010s saw her clinch podium finishes in over 15 Pro shows, demonstrating her versatility by competing in the bikini division as well.

A Transition to Fitness Luminary

While Erin Stern’s competitive days may be behind her, she’s far from stepping out of the fitness spotlight. Embracing her role as a content creator and fitness influencer, she continues to share valuable insights with the fitness community. Her YouTube channel, in particular, has become a valuable resource for enthusiasts seeking both innovative and time-tested training methods.

Rediscovering Fitness Heritage

Stern’s recent venture into the world of old-school bodybuilding exercises underscores her belief in the enduring principles of fitness. In an age where novelty often takes center stage, Erin’s decision to revisit these tried-and-true workouts is a compelling reminder that sometimes, the path to progress involves looking back to the roots of fitness culture. Her dedication to preserving the essence of bodybuilding’s golden era positions her as a beacon of inspiration in the contemporary fitness landscape.

 

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Erin Stern Takes a Nostalgic Dive into the Golden Era’s Workout Ethos

Golden Age of Physique Building: A Look Back

The decades spanning the 1950s to 1970s are fondly remembered as the golden era of bodybuilding. It was a time when the pursuit of physical perfection celebrated balance and proportion over sheer size. This was the age when iconic figures like Arnold Schwarzenegger, Frank Zane, and Lee Haney sculpted physiques that remain the epitome of bodybuilding excellence.

Innovative Techniques in Simpler Times

The golden era had limited access to advanced equipment or performance-enhancing drugs. But what might seem like a constraint today was a catalyst for innovation back then. Bodybuilders had to harness their ingenuity, often crafting novel exercises to target specific muscle groups effectively.

Erin Stern’s Journey Down Memory Lane

Erin Stern, embodying the essence of today’s bodybuilding spirit, decided to immerse herself in the methodologies of this bygone era. Adopting the workout regimen from the golden era, she is not just paying homage to the trailblazers but is also demonstrating the effectiveness and timelessness of those methods. It’s a nostalgic exploration that reinforces the adage – old is indeed gold.

“This is when the physiques were just so aesthetically pleasing. They had that three-to-one ratio – the shoulder to waist; they also had a lot less equipment which is why it’s so incredibly impressive that they were able to be so resourceful and trained so intuitively to get those great physiques.”

Erin Stern Explores Bodybuilding’s Golden Era Workouts on YouTube

In her quest to understand the foundational workouts of bodybuilding’s past, Erin Stern decided to dip her toes into the treasured training methodologies from the 1950s to the 1970s. With a fresh video upload on her YouTube channel, she showcased her experience trying out some of the unique exercises that were staples during bodybuilding’s golden era.

Introducing her audience to this captivating era, Erin Stern elucidated, giving a glimpse into the training landscape of the mid-20th century:

“Because they relied on dumbbells and barbells, we’re looking at many compound movements which are great for adding mass overall so you’re able to use large muscle groups, auxiliary muscles, stabilizers; a lot of times they would incorporate isolation exercises as the icing on the cake.”

 

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Jefferson Deadlift

One of the primary exercises Stern embarked upon during her exploration was the Jefferson Deadlift, a technique named after its creator, Charles Jefferson. This isn’t your standard deadlift. The hallmark of this movement is its unique stance: rather than positioning oneself behind the barbell, one places a foot over it. With the weight situated between the legs, there’s an accompanying twist of the torso as one lifts. This nuanced difference from the traditional deadlift not only targets different muscle groups but also evokes the inventive spirit of bodybuilding’s bygone era.

“It’s gonna put a lot less force on your spine than the traditional deadlifts and Squats. So if you have back pain, it could be a good option. It’s also an anti-rotational exercise which means you’re gonna work a lot on the core strength here.”

Perfecting the Jefferson Grip: Stern’s Insight

Erin Stern, with her depth of expertise, offers specific advice for those venturing into the world of the Jefferson Deadlift. For starters, she recommends experimenting with both underhand and overhand grips to find which feels more comfortable and efficient. Stern suggests setting the feet at about one and a half times the shoulder width, though she emphasizes that individuals can adjust this stance – narrowing or widening it based on personal comfort.

While the Jefferson Deadlift can be a robust addition to a training regimen, Stern advises against going too heavy. Light to moderate weights are optimal, as they allow for proper technique and reap maximum benefits from this unique exercise. To ensure a balanced workout and to avoid any strength imbalances, Stern recommends alternating the leg you step over the barbell with, letting both the dominant and non-dominant legs take turns.

“It trains the entire posterior chain. You’re going to get some upper body training. Another key point here is you want to make sure that you keep your back nice and flat, your spine neutral and think about pushing the wright through your heels as you drive up,” Erin Stern concluded.

 

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Cross Bench Pullover

Cross Bench Pullover: The Stern Difference

As Erin Stern delved into the next exercise, her keen sense for detail was evident. Taking on the cross bench pullover, she elucidated the differences that set it apart from its more traditional counterpart, the regular pullover.

She began by outlining the setup. In the cross bench variation, rather than lying lengthwise along the bench as done in a regular pullover, the lifter positions themselves perpendicular to the bench. The upper back and shoulders rest on the bench while the hips are lowered towards the floor, creating a bridge-like position. This unique positioning not only engages the targeted muscles differently but also brings into play a variety of stabilizing muscles.

Erin Stern emphasized the benefits of this particular positioning. The cross bench technique, according to her, ensures a more profound stretch in the lats and serratus anterior while simultaneously providing a slight engagement to the core due to the bridged position. By adding this variant into one’s routine, one can expect a more comprehensive muscle engagement and a fresh challenge for those muscles that might have become too accustomed to the standard pullover motion.

“This cross bench variety is going to have you at a 90 degree angle to the bench with your shoulders on the bench and feet about shoulder width apart and you want your hips nice and low.”

The Stern Technique: Mastery in Movement

Erin Stern’s expertise shines through not just in her knowledge of exercises but also in her meticulous attention to form and execution. For the cross bench pullover, she provided a clear, step-by-step approach to ensure maximum muscle engagement and reduce the risk of injury.

She emphasized the importance of arm positioning. Rather than extending the arms fully straight, she advises maintaining a slight bend at the elbow. This nuanced adjustment provides a buffer, reducing strain on the joints while ensuring the muscles are worked effectively.

Execution is all about control. Stern recommends adopting a measured pace – neither too quick nor painstakingly slow. By moving the weights in a deliberate and controlled manner, one ensures that the muscles are under tension for an optimal duration, enhancing the exercise’s effectiveness.

Core engagement is paramount. Stern underscores the necessity of keeping the core taut throughout the movement. This not only stabilizes the body but also adds an element of core workout to the exercise.

Lastly, the range of motion is vital. Stern advises lowering the weight to a point where one can feel a pronounced stretch in the muscles before raising it back up. This ensures that the muscles are taken through their full range, leading to more comprehensive development and flexibility.

“This variation is excellent for rrally hitting that end point and really hitting that lats, the chest, serratus, triceps… So it is almost a total upper body move.”

The Subtleties of the Cross Bench Pullover

Venturing into the world of cross bench pullovers requires an understanding of the nuances that set it apart from its horizontal bench counterpart. Erin Stern, with her vast experience, sheds light on the essentials.

Contrary to what one might initially believe, this variation of the pullover demands lighter weights. The rationale behind this is the complexity of the posture. As you’re positioned across the bench, maintaining stability and form becomes more challenging than when you’re comfortably lying on a horizontal plane. The core, especially, has to work overtime to ensure that the body remains steady.

Using lighter weights enables a practitioner to focus on the correct form and range of motion without compromising stability. The essence here isn’t about lifting heavy, but about engaging the muscles effectively in a challenging posture. This method ensures that while the muscles are adequately stimulated, the risk of injury due to excess weight or compromised form is minimized.

 

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Lying Crossbody Dumbbell Triceps Extensions

Crossbody Extensions: Isolating the Lateral Head

Navigating through her workout, Erin Stern proceeded to delve into the realm of crossbody extensions, a refined exercise crafted to isolate a specific part of the arm muscle.

The triceps, located at the back of the arm, is composed of three heads: the medial, long, and lateral heads. While many exercises engage the triceps as a whole, crossbody extensions are unique in their targeted approach. They emphasize the lateral head, which is pivotal for achieving that chiseled, sculpted look on the outer portion of the arm.

Stern’s transition to this exercise underscores her comprehensive understanding of muscle anatomy and her commitment to achieving a symmetrical, balanced physique. By incorporating isolation exercises like the crossbody extension, Stern ensures that no muscle group, no matter how small, is overlooked in her training regimen.

“If you want a little extra mass on the outside of the arm to give you nice curve right below the shoulder, this is a great variation for you.”

The Essence of Shoulder Stability and Elbow Flexion in Triceps Training

In the vast landscape of bodybuilding exercises, the nuances often make the most difference. For Erin Stern, these nuances are not just minor details but core principles in achieving the optimal workout. When focusing on tricep training, two fundamental principles stand out for Stern: maintaining shoulder stability and achieving full elbow flexion.

Elbow flexion, essentially the bending of the arm at the elbow joint, is critical when focusing on tricep development. Stern emphasized the importance of ensuring the movement remains confined to the elbow as a singular hinge, isolating the triceps and ensuring maximum muscle engagement.

Furthermore, shoulder stability is just as crucial. A stable shoulder provides the foundation upon which the arm can move, allowing for more controlled and efficient tricep exercises. Stern’s insistence on these aspects highlights her expertise and precision, emphasizing the importance of form and technique in muscle development. Without the combination of a solid shoulder foundation and meticulous elbow movement, the potential for muscle growth and definition in the triceps could be compromised.

Sissy Squats

The Simplicity and Efficacy of Sissy Squats

In the realm of fitness, sometimes simplicity offers the most profound results. For those navigating the world of fitness without the luxury of state-of-the-art equipment, the challenge often becomes how to attain maximum gains through minimalistic means. Enter the sissy squat, a testament to the notion that basic workouts can still provide compelling outcomes.

This unique squat variant is not only a nod to old-school training but is also a potent tool in chiseling and toning the quadriceps. Its efficacy is derived from its targeted approach, emphasizing the quad muscles unlike the broader range of muscles engaged in traditional squats.

However, every coin has two sides, and the sissy squat is no exception. While it offers an exceptional quad workout, its intensity places considerable strain on the knees. Thus, caution is paramount. If you have a history of knee problems or experience discomfort, it’s advisable to sidestep the sissy squat. In the larger picture of fitness, safety and longevity always take precedence over momentary gains. The key lies in discerning which exercises harmonize with one’s body and which pose potential risks.

“If you’re just starting out, I would say you can even do them kneeling, do some reverse Nordic curls. This is a good way to get into the sissy squats. If you’ve got really strong quads, go ahead and add weight…” Stern stated.

 

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Mastering the Sissy Squat: A Step-by-Step Guide

The sissy squat, while being a nod to classic fitness regimens, requires precise form to ensure both its efficacy and the safety of the practitioner. Here’s a breakdown of how to master this potent quad-builder:

1. Preparation: Begin by identifying a solid support structure, like a sturdy pole or the edge of a heavy piece of furniture, to grip with one hand. This aids in maintaining balance throughout the exercise, especially for those new to the movement.
2. Foot Positioning: Place your feet approximately hip-width apart, or slightly narrower. This positioning forms the foundation of the squat, ensuring stability and correct posture throughout the motion.
3. Forming the Plank Posture: Start by standing tall with a neutral spine. Imagine a straight line running from the crown of your head down to your heels – this is the ‘plank position’ you should maintain. It’s essential for spinal health and targeting the right muscle groups.
4. Executing the Squat: Using the knees as hinges, lower your body backwards, ensuring the knees track over the toes but don’t jut out past them. As you descend, your torso will lean backward, forming an angle with the floor. The goal is to get as low as possible while keeping the knees safe and the core engaged.
5. Repetition: Slowly rise to the starting position and repeat the movement. Throughout the exercise, ensure that your grip on the support remains firm and the movement is controlled, emphasizing form over speed.

Remember, like all exercises, the key to mastering the sissy squat lies in practice, proper form, and consistent effort. It offers a fantastic way to target the quads and, when done correctly, can be a valuable asset in one’s fitness arsenal.

Dumbbell Glute Bridge Floor Press

The Glute Bridge Floor Press: An All-rounder in Strength Training

Erin Stern, with her unparalleled expertise in the fitness arena, often brings innovative methods to traditional workouts. Her endorsement of a particular exercise holds weight, given her proven track record in the fitness industry. One such exercise Stern fervently promotes is the Glute Bridge Floor Press, which she champions for its multifaceted benefits.

Glute Bridge Meets Floor Press: The Fusion

At first glance, combining a glute bridge with a dumbbell floor press might seem unconventional. However, when examined closely, this blend is a masterstroke in full-body engagement. Here’s why:

1. Holistic Muscle Engagement: This compound movement not only targets the chest through the press but also engages the core and activates the glutes, providing a wholesome workout.
2. Building Explosive Strength: Stern emphasizes the necessity of pressing the dumbbells with a burst of power. This explosive action challenges the muscles, leading to greater strength gains over time.
3. Enhanced Hip Drive: The continuous engagement required to maintain the glute bridge position promotes hip drive – an essential component in various athletic performances and foundational exercises like squats and deadlifts.

How to Execute the Glute Bridge Floor Press

1. Starting Position: Begin by lying flat on your back with your knees bent. Hold a dumbbell in each hand, positioning them above your chest, with palms facing away from your face.
2. Glute Bridge: Push through your heels and raise your hips off the ground, squeezing the glutes at the top. This position should be maintained throughout the exercise.
3. Dumbbell Press: With your hips raised, press the dumbbells upwards in an explosive motion, ensuring your arms are fully extended. Slowly lower the weights back to the starting position, maintaining control throughout.
4. Repetitions: Stern recommends a controlled pace, focusing on form over the number of repetitions. It’s quality over quantity.

When done with precision, the Glute Bridge Floor Press can be a game-changer. Not only does it promise strength gains, but it also offers an efficient, full-body workout – a hallmark of Erin Stern’s training philosophy.

Bradford Press

Jim Bradford’s Legacy: The Birth of a Unique Overhead Pressing Technique

In the annals of strongman history, certain names stand out for their unparalleled strength and innovative techniques. Jim Bradford is undeniably one of those figures, particularly known for his unique contribution to the realm of overhead pressing.

The Man Behind the Technique: Jim Bradford

Jim Bradford wasn’t just another athlete in the world of strongman events; he was a prodigy, a trendsetter, and an inspiration for many who followed in his footsteps. His robust physique and innate strength were evident, but it was his cerebral approach to weightlifting that set him apart.

The 1950s and 60s saw Bradford rise to prominence, dominating numerous national and international championships. But beyond his accolades, what immortalized him in the annals of weightlifting was his distinctive approach to the overhead press.

A Revolutionary Technique

Unlike the conventional methods, Bradford’s overhead pressing wasn’t just about brute force. It was a blend of technique, timing, and power. Instead of the strict military press that was popular during his time, Bradford incorporated a subtle yet efficient shift, moving the barbell behind the neck and then pressing it overhead. This style was so distinctive and effective that it soon bore his name – the “Bradford Press.”

What made this technique unique was the rhythm it demanded. The continuous movement of the barbell from the front to the back, without resting it on the shoulders, required not just strength but also impeccable coordination and endurance.

Legacy of the Bradford Press

Today, the Bradford Press is not just an exercise but a testament to Jim Bradford’s genius. It’s adopted by weightlifters and bodybuilders worldwide, revered for its effectiveness in shoulder development and overall upper body strength.

For those in the weightlifting community, the Bradford Press is a constant reminder of a legend who dared to think differently, challenging convention and, in the process, gifting the world a technique that would be celebrated for generations to come. Jim Bradford’s name might be etched in gold for his championships, but his true legacy lies in the innovation he brought to the gym floor.

“If you’re looking for something that’s going to just give you an insane pump, help you work on shoulder mobility, help you really train all heads of the shoulders, this is an excellent exercise.”

 

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Bradford Press: A Deep Dive into its Dynamics

The Mechanics of Bradford Press

In the expansive universe of weightlifting exercises, the Bradford Press stands out for its unique rhythmic movement. Unlike the conventional overhead press, this exercise is an intricate dance of strength, control, and precision.

The essence of the Bradford Press is the dual movement that each repetition demands. Starting with the barbell at chest level, you press it overhead. But, instead of stopping there, the motion continues as you lower the barbell behind your neck. The barbell doesn’t rest; it’s immediately pressed back up and then brought down to the front, completing one repetition.

Targeted Impact on the Shoulders

What’s particularly striking about the Bradford Press is its continuous tension on the shoulder muscles. This prolonged engagement results from the ceaseless movement of the barbell, ensuring the deltoids are worked extensively throughout the set.

Moreover, by alternating between front and back, the exercise works the shoulders from multiple angles. This multi-dimensional engagement not only ensures a thorough workout for the entire shoulder girdle but also aids in enhancing the overall range of motion.

Weight Selection for Optimal Results

While the idea of lifting heavy might be tempting, the Bradford Press demands a different approach. Given the complexity and the extended tension during each repetition, using relatively lighter weights is advisable. This not only ensures proper form and technique but also reduces the risk of potential injuries.

Remember, the Bradford Press isn’t just about pressing weights; it’s about understanding the ebb and flow of the movement, keeping the muscles engaged, and ensuring every fiber is activated and worked upon. This exercise is a testament to the philosophy that sometimes, lighter and controlled can be mightier than heavy and hasty.

Erin Stern’s Exploration of Golden Era Full Body Exercises

1. Jefferson Deadlift:

• Origin: Named after Charles Jefferson.
• Description: Lift the barbell by placing one foot over it, executing the movement between the legs with a torso twist.

2. Cross Bench Pullover:

• Variation: Different from the standard pullover.
• Technique: Keep arms slightly bent at the elbows, maintaining a tight core and low hips.

3. Lying Crossbody Dumbbell Triceps Extension:

• Focus: Targets the triceps’ lateral head.
• Emphasis: Requires shoulder stability and full elbow flexion.

4. Sissy Squats:

• Benefit: Enhances quad muscle development.
• Caution: Not recommended for those with knee concerns; use sturdy support for safety.

5. Dumbbell Glute Bridge Floor Press:

• Composition: A blend of glute bridge and dumbbell floor press techniques.
• Benefit: Boosts hip drive and overall strength.

6. Bradford Press:

• Inspiration: Named after strongman Jim Bradford.
• Mechanism: Engages shoulder muscles through a rhythmic overhead press, alternating between front and back.

Erin Stern notably commended the Jefferson deadlifts and contemplated their inclusion in her usual workout regimen.

Check out the comprehensive video on Erin Stern’s personal YouTube channel, showcasing her deep dive into bodybuilding’s golden era exercises:

Overview

Erin Stern, a former Figure Olympia champion, embarks on a journey to rediscover the timeless workout techniques of bodybuilding’s golden era. In an era celebrated for its classic physique aesthetics and innovative yet simple exercises, Stern explores the unique training methods from the 1950s to the 1970s. Through her YouTube channel, she introduces these old-school workouts to modern fitness enthusiasts, highlighting their effectiveness and enduring appeal.

Featured Image @Erin Stern, @2x_ms_olympia (YouTube & Instagram)