My goal has always been to develop a classic physique. However, trying to add muscle in the right places can be difficult and not everyone has the structure of a Frank Zane, Francis Benfatto or Flex Wheeler. Here are some ways I try to attain a classic physique.
Keep in shape.
It is very hard to assess your body parts when you bulk up; the muscle bulk you think is there may be just body fat (it is amazing how some peoples’ body shape and proportions can change when they lose body fat). It then makes sense to stay in shape so you can make adjustments based on what’s really there.
Prioritise certain parts of the body to create an x-frame.
Larry Scott (the first Mr Olympia) often talked about pivot points or parts of the body that gave the wow factor to a bodybuilder to give them that classic look. This has definitely influenced how I train. Here are the body parts I emphasise in my training and the exercises I use to create a classic x-frame physique:
Side deltoids: Omni DB side rows, Leaning DB side raise, incline bench DB side raise.
Rear Deltoids: DB bent row, BB Behind the back shrug (emphasis on the rear deltoid) DB incline side raise.
Upper Pecs-Chest: BB Incline Bench, Omni Incline Db Bench, Bench press ups, Omni Db flyes.
Long head of the triceps: Seated 1-arm overhead triceps extension, kneeling triceps extension (Kneel facing away from weight stack with small triceps bar attachment, flex at hip (around 90 degrees so you can rest elbows on a bench to perform this version of overhead triceps extensions).
Latissimus dorsi (Lats or wings): Weighted chin ups (different grips), Db Row, Bent over row, Pullovers, Straight arm pull-down.
Lower Biceps & brachialis (between bicep & tricep): reverse curls, My XTD reps are in the semi-supinated position.
Forearms: BB off the end of the bench wrist curls. Standing cable wrist flexion.
Vastus medialis (teardrop-part of quad): Slightly raised heel Squat (to make sure emphasis is on the teardrop not glutes*), Front Squat, Leg press, Leg extension, sissy squats.
* be careful with this style of squatting- it could cause damage to the knee if done incorrectly.
Hamstrings (Biceps Femoris): Leg curls, BB or DB Stiff legged deadlift, bent legged back extensions.
Calves: Leg press kicks, leg press raise, hack raise, seated calf raise
We all may not have the genetics to look like Frank Zane, however, with consistent effort we can slowly change our shape and proportion for the better if we assess our weaknesses and apply the appropriate exercises to accentuate the right muscle groups.