The weight ..... ing's over

The weight ….. ing’s over

Hundreds of exercises and routines are on the market nowadays. Over time some fade out, which is understandable as the world constantly evolves and changes. However, it’s a real kick in the nuts when genuinely good exercises are discarded with no real rhyme or reason.

So, without further ado I present to you the “Forgotten Four”. Four underused/forgotten exercises that will get you on the way to looking like you’re carved from granite.


T-bar Rows

An “old school” move for the outer back. Made popular by Arnold Schwarzenegger. This exercise has been dying out over time and it’s a damn shame. It’s got a lot to offer, problem is it’s hardly used.

Everyone concentrates on regular barbell rows or one arm rows which are fine, but this move really targets, thickens and hammers away at that outer back with pinpoint focus.

To perform,  pickup a T-bar and start rowing as you would when executing any other rowing movement. Raise the bar to your ab region and slowly lower it back down. I like to use a rep tempo of about 1 second up and 2 seconds down. (Play around and see what works for you).

Tip: This is a heavy movement. So go heavy. Hit it hard. Don’t be afraid to add weight. Don’t wimp out or you’ll skimp out on the benefits of this exercise. If you don’t have access to a T-bar you can use a barbell. Just load one end of the bar and place the other side in a corner. (You’ve got no excuse not to perform it now).


This move, I personally think is a real beauty. No other exercise targets, expands and stretches the chest, ribcage and serratus muscles like this one does. Another exercise popularised by Arnold.

To perform,  lie across a bench and keep your feet flat on the ground. Only your upper back and shoulders should rest on the bench. Grab a dumbbell, hold it above your chest, keeping your arms straight, lower it towards the ground behind you.

Tip: Unlike the T-bar row this isn’t a heavy move. Don’t under any circumstance use too much weight. (Before you ask, you don’t want to know). This move is all about the stretch. So lower the dumbbell as low as you’re comfortable and until you feel the stretch before raising it back up. You can execute this move with either a barbell or dumbbell. Personally I prefer dumbbells due to convenience and range of motion.

Farmers Walk

There’s nothing more fulfilling and basic than picking up the  heaviest pair of things you can find and then walking with them. This is a power move. Plain and simple.

Although it’s becoming more popular, it’s still not quite fully there yet. Pretty much all the commercial fitness chains don’t have the space for this move to be performed. This move is great for your traps, upper back, legs and forearms etc. It’s pretty solid for your body on the whole.

Tip: Not a lot to say about this one other than go hard and heavy. Give it all you’ve got. If your muscles aren’t on fire you’re not doing it right. You can use either dumbbells, barbells or farmers walk handles. Whatever, just pick up something heavy and get walking.

Lumberjack Press

This one’s a pretty unconventional move.  Fairly unknown and therefore, underused. A damn butt kicker nonetheless. Think back to that scene at the start of “Commando”, where Arnold’s resting a heavy-ass log on his thick shoulders as he makes his way through the forest. (If you don’t know what I’m talking about watch Commando). It’s a great way to hit your shoulders in a way they’re not used to.

To perform, simply grab a barbell, rest it on one shoulder, press it up and over your head and rest it on the opposite shoulder. Repeat as many times until you complete your set.

Tip: Don’t go overboard with the weight on this move. You will screw your shoulders if you do. Remember, you’ve really got to balance the weight as well as lift it.

There you have it. Add them to your routine. Try them out and see how you like them.


IMPORTANT DISCLAIMER: I’m not a doctor. Seek medical advice before undertaking any fitness regime or exercise.


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  1. What a weekend finisher article from you brother! I’m glad that you mention this old school bodybuilding exercises. IMHO those exercises will give you a 100 satisfaction results if you perform correctly. T-Bar rows and Pull Over are two of my favorite exercises because these two exercises give me a true body of a man. I believe that Pull Over will help you to lose your man-boobs if you are fatso like me, also will give you an impressive upper back and traps plus will define more of your lower pecs.

    I used to remember what I looked like 2 years ago. I almost have a body like Eddie Murphy in his Nutty Professor movie but now I can tell that doing pull over and t bar rows helps my body to turn like Rey Mysterio the WWE Wrestler.

    Well it’s about time to try lumber jack and farmers walk with my new tunes archangel, Invincible, Am I not human from TWO STEPS FROM HELL!!!! I’ll give you feedback brother about the results!!!!


    Thank You for this wonderful article I feel enlightened about doing some old school exercise!

    • Damn good on you brother, that’s the way I like it. Exactly what I want to hear. Told you “Two Steps From Hell” are fantastic. Real psyche up music. Makes you feel like a battle hardened warrior. Seems you’ve really taken to them. “Archangel” is one hell of a track. Been playing that one virtually every workout this week. Never gets old.

      The T-bar and pullover are two of my favourite exercises. Some “old school” moves are truly irreplaceable. People that avoid doing them or don’t know about them don’t know what they’re missing.

      You’ve made excellent progress from where you were 2 years ago to now. Keep moving forward, upward and onward. Always love to hear about your progress brother.

      Keep going, don’t stop for anyone or anything. You’ve got the mindset of a warrior. You’re an ACHIEVER!!!

  2. Incredible article. Again I agree with brother Franco. Those moves are definitely hardcore. I love the T-bar row. In fact it’s probably my favourite back exercise. I haven’t really done Pullovers for sometime now, will need to start doing them again after reading this though. Keep up the good work you never cease to amaze.

    Lonewolf out.

    • Keep howling. Keep pumping. Keep clanging and banging that iron. Join the pack. And by pack I mean the Six pack club.

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