Old School Training Tips

Rich Gaspari shares in this segment of Old School Training Techniques how a two armed dumbbell row can be used to increase the thickness in your back and arms. Moving slowly through a workout is incredibly beneficial and helps you maximize the energy you put into every workout. Rich demonstrates here the proper way to do a two armed dumbbell row for increasing your thickness. When combined with our other training techniques, prepare to see the difference!

In this segment of Old School Training Techniques, Rich Gaspari explains the three unique parts of the triceps, along with how to train each individual part Combining these exercises into your triceps days will help build every part of your triceps, to make sure all three parts are as strong as possible!

Rich Gaspari and #TeamGaspari Elite Athlete Zeek demonstrate an old school training technique, the T-Bar Row. By hunching over and pull the bar up to the chest, this exercise opens up your back and allows you to put on much more size in the upper back area.See how many plates you can stack on and try it for yourself!

Rich Gaspari shows a classic old school training technique with a new school addition. Goblet squats while spreading the feet out is a great way to work out those glute muscles, and adding a band makes it even tougher.Try it out for yourself and feel how the band adds more tension to the exercise.

Rich Gaspari demonstrates with Mr Olympia competitor Zeek Andrews a Top Dead Lift. This dead lift is different than a full dead lift because you dont have to go all the way to the ground.   With this exercise, by squeezing at the top, you can really build up the thickness of the upper back area.

Rich Gaspari explains the benefits to combining exercises into your workout to maximize your gains. Here he explains that alternating between triceps into biceps workouts uses the Push/Pull method to get the most out of your arms and help them grow! Follow along for more Old School Training Techniques

By changing hand positioning on the bar, you can get different results as demonstrated by bodybuilding legend Rich Gaspari and Mr Olympia competitor Zeek Andrews. Try it out for yourself on your next bicep day and see the results!

Rich Gaspari and Mr Olympia competitor Zeek show the disciplined way to do Spider Curls. Rich shows how to slowly move the weight to avoid swinging. To finish off your bicep workouts, Spider Curls are a great way to really peak the muscles.

In this video, Rich Gaspari demonstrates the improper AND proper way to do a side lateral with dumbbells. Make sure to stay tuned for the rest of the videos in this series!

Rich Gaspari reminds us all of how effective a good, old-fashioned dumbbell pullover can be! By leaning down on a bench and utilizing a dumbbell instead of the newer machine, you are hitting different parts of your lats in an intense way, Let us know in the comments when the last time you did this technique was!

Rich Gaspari explains how foot placement is vital in how you want to attack your legs on a seated leg press machine. Placing your legs close together, further apart, higher, or lower on the machine can drastically change which parts of your legs are affected by the movements and how hard it hits them.Follow along for more tips in Old School Training Techniques!

Pre Exhaustion is a term that can trick people up, but in this segment of Old School Training Techniques, Rich Gaspari explains exactly what Pre Exhaustion means, as well as how to implement it into your next workout. In this example, he shows how to combine two exercises for the shoulders into a pre exhaustion maneuver to hit the shoulders even harder!

The Ultimate Guide to Maximizing Your Workout The Leg Press is one of the most effective lower body exercises, targeting your quadriceps, hamstrings, glutes, and calves. While it may seem straightforward, subtle changes in foot positioning can dramatically shift muscle activation, allowing you to customize your workout for different results. Fitness icons Rich Gaspari and Aliona demonstrate how classic Leg Press movements can be modified to emphasize specific muscles. This guide will help you understand how to maximize the benefits of the Leg Press by adjusting your foot placement, ensuring that every rep counts. The Benefits of the Leg Press Before diving into foot positioning, let’s explore why the Leg Press is a must-have in your leg day routine: Strengthens Lower Body Muscles Engages quads, hamstrings, and glutes for a powerful lower body. Reduces Lower Back Stress Unlike squats, the Leg Press allows you to work your legs with less spinal load. Enhances Muscle Growth Adjusting foot placement helps target muscles more effectively, leading to balanced leg development. Ideal for Beginners and Advanced Lifters Provides a controlled movement that’s safer than free-weight exercises like squats. How Foot Placement Affects Your Leg Press Workout 1. Standard Foot Placement: Balanced Muscle Engagement The traditional Leg Press stance involves placing your feet shoulder-width apart in the middle of the footplate. This engages the quadriceps, hamstrings, and glutes evenly, making it ideal for overall leg development. Tip: Keep your knees aligned with your toes and avoid locking your knees at the top of the movement. 2. High Foot Placement: Glute and Hamstring Focus Placing your feet higher on the footplate shifts emphasis to the hamstrings and glutes. This variation is great for building posterior chain strength and developing a more rounded, powerful lower body. Benefits: Reduces stress on the knees Targets the back of the legs more than the quads Helps strengthen hip extensors 3. Low Foot Placement: Quad-Dominant Press If you want to build strong quads, a low foot placement is your go-to technique. By positioning your feet lower on the plate, your quadriceps bear more of the load, giving you an intense burn in the front of your thighs. Key Considerations: This position increases knee flexion, so avoid it if you have knee pain. Best for hypertrophy (muscle growth) in the quadriceps. 4. Wide Stance: Inner Thigh and Glute Activation A wider foot stance targets the inner thighs (adductors) and glutes more effectively. If your goal is to improve overall leg thickness and strength, this is a great addition to your Leg Press routine. Why It Works: Increases inner thigh activation Helps improve hip mobility and strength Great for developing a balanced lower body 5. Narrow Stance: Outer Quad Emphasis A close foot placement shifts the focus to the outer quads (vastus lateralis). This technique helps build that coveted “sweep” in the quads, enhancing leg aesthetics. Best Practices: Keep feet close together but maintain proper knee alignment. Perform slow, controlled reps for maximum engagement. Common Mistakes to Avoid on the Leg Press Locking Out Your Knees – This can put unnecessary stress on your joints and increase injury risk. Lifting Your Hips Off the Seat – Keep your lower back and hips firmly pressed against the seat to avoid spinal strain. Using Too Much Weight – Focus on proper form and control rather than loading the machine excessively. Feet Too Low or Too High – Extreme foot placements can cause knee discomfort or limit range of motion. How to Incorporate the Leg Press into Your Workout Routine For best results, integrate the Leg Press into your leg day routine with different variations: Beginner Routine: Standard Leg Press: 3 sets of 10-12 reps Wide Stance Leg Press: 3 sets of 12 reps Narrow Stance Leg Press: 3 sets of 12 reps Advanced Routine: High Foot Leg Press: 4 sets of 8-10 reps Low Foot Leg Press: 4 sets of 10 reps Wide Stance Leg Press: 4 sets of 12 reps Drop Set: Reduce weight and perform 12 reps until failure Leg Press vs. Squats: Which One is Better? Both the Leg Press and squats are effective lower body exercises, but they serve different purposes: Feature Leg Press Squats Back Support Yes No Quadriceps Activation High High Glute & Hamstring Engagement Moderate High Core Activation Low High Risk of Lower Back Injury Low Higher Which Leg Press Variation is Best for You? Ultimately, your foot placement should match your training goals. Rich Gaspari and Aliona showcase how subtle variations can lead to different results. If you want well-rounded leg development, incorporate multiple stances into your training. What’s Your Favorite Leg Press Foot Position? Now that you understand the benefits of different Leg Press techniques, which foot positioning do you prefer? Try experimenting with different placements and see what works best for you. Let us know your favorite variation in the comments below!  

Rich Gaspari and #TeamGaspari Elite Athlete Aliona show us a twist on a classic piece of equipment. Everyone knows and loves the squat rack, but Rich shows here a different way to use it to isolate the glute muscles Give it a try in your next workout and see the difference!

Rich Gaspari and Mr Olympia competitor Zeek Andrews demonstrate a great set of exercises to help build up the delts. Supersetting Dumbbell Upright Rows with Front Raises is a great way to add size and strength to the delt muscles.

Rich Gaspari and Aliona demonstrate how to use a cable machine to help isolate the glute muscles in this exercise. By using a cable machine set to the lowest point, you can attach the cable to your ankle and help isolate the glute muscles for each leg individually. Try it out for yourself and feel the difference!

Rich Gaspari explains here the fundamentals of a drop set and how they can be incredibly beneficial to your workouts to reach maximum tension in the muscles. He demonstrates with #TeamGaspari athlete Oswaldo how the pace of a drop set is very important, while showcasing a quick chest workout

Rich Gaspari shows here how to conduct your calf exercises to maximize your gains. On something like your calves, since they are used in everyday life, working them out requires more of the higher rep, lower intensity method. Rich demonstrates with #TeamGaspari athlete Oswaldo how to slowly perform a calf exercise, while also doing a drop set immediately following the first set.This will help build your calf muscles, by focusing and squeezing at the top of each rep.