The golden era of bodybuilding was when its true potential was fully realized, featuring athletes with some of the greatest dedication and enthusiasm ever seen training the iron.
These athletes used compound movements to increase overall muscle mass while also using isolation exercises to shape and define individual muscles. Furthermore, they stressed symmetry and balance to avoid muscle imbalances which may cause injuries.
The Silver Era
At the height of bodybuilding’s Silver Era, broad shoulders and gladiator pecs became trendy. New training devices and equipment helped bodybuilders hone their muscles into iconic physiques; during this era we also saw Eugen Sandow become famous as an early strongman – winning Mr. Olympia with an astonishing 371-pound bent press in 1901! While early strongmen resembled modern powerlifters more closely than bodybuilders due to competing and posing similarly, many even made appearances in film or TV shows!
These muscular figures were the pioneers who brought bodybuilding into the mainstream consciousness with style and charisma, setting the standard for modern bodybuilders as they inspired generations to pick up weights and train hard.
The Silver Era also marked a new trend in bodybuilding: supplementation. Entrepreneurs like Joe Weider took advantage of its popularity by offering various protein powders, vitamins and supplements designed to assist bodybuilders reach their goals more easily.
Bodybuilders in the Silver Era placed great importance on nutrition and health, eating whole, nutrient-rich foods to support muscle growth. A high protein diet was often adopted, often up to two grams per pound of their bodyweight per day.
Modern bodybuilding is marked by the rise of mass monsters. These bodybuilders push the limits of what is possible when it comes to size and mass gain; some might view them as unnatural-looking or unhealthy. Famous examples include Dorian Yates and Ronnie Coleman who dominated this era with their enormously muscular physiques.
Modern bodybuilding has also given birth to subcultures centered on aesthetics and looking natural and lean, many as a result of the internet, which allows individuals to discover any niche they wish. This has proven immensely beneficial for the sport of bodybuilding as athletes can now specialize in specific aspects of it.
The Golden Era
The Golden Era of bodybuilding can generally be defined as the period spanning the 1950s through 1970s, where bodybuilding reached its apex and legendary figures like Arnold Schwarzenegger cemented their status in history.
Bodybuilders of this era trained more instinctively and used classic bodybuilding strategies to hone their physiques, such as compound movements that involved several muscles at once to recruit more muscle fibers and promote growth. Higher reps with less weight were often performed to build more endurance in muscles; no fad diets or increasing sets and reps were utilized in training sessions either.
Golden Era bodybuilders understood the value of both multi-joint exercises as well as squatting and deadlifting as ways to build muscle mass and increase overall strength with minimal equipment. Furthermore, they included plyometric exercises – high intensity movements that require explosive movements – into their routine, helping increase leg power while simultaneously burning fat faster.
Many of the Golden Era bodybuilders would use performance-enhancing drugs in order to achieve their physique goals. While this does not indicate that these men were dirty bodybuilders, it should be remembered that they competed at an extremely competitive level in a sport where steroids had become increasingly more widespread.
Although many bodybuilders during this era utilized steroids, they knew how to control dosages to avoid side effects and prioritize aesthetics over size; which explains why their physiques remain so sought after today. Bodybuilders of this era boasted massive muscles with tiny waists for aesthetic effect and near perfect symmetry in their physiques.
Names such as Frank Zane, Arnold Schwarzenegger, Sergio Oliva, Larry Scott and Dave Draper stand out among many great bodybuilders of the Golden Era of bodybuilding; however there were also many others who made an impactful name for themselves without winning Olympia titles; one of these individuals is Samir Bannout who recently shared some photos reminiscing on this period of bodybuilding history.
Training
The golden age of bodybuilding spanned from the 50s to the 70s and showcased some of the most sculpted physiques ever seen in bodybuilding sports. Their physiques featured huge muscles with tiny waists for flawless symmetry. Muscle magazines were widely read at this time as tips were shared about exercise and diet practices.
Arnold Schwarzenegger, Frank Zane, Lou Ferrigno and Franco Columbu were the most iconic bodybuilders during this era, widely considered pioneers of bodybuilding. These four guys helped introduce bodybuilding into mainstream awareness while pioneering training methods that are still used today.
Golden era bodybuilders trained with an emphasis on muscular symmetry and proportion rather than total mass alone. Isolation exercises were also part of their workouts to target specific muscle fibers and define muscles further. Today, many rely solely on compound movements like squats and deadlifts for their muscle growth; but bodybuilders of the golden era knew the value in using isolation exercises too.
Bodybuilders from the golden era focused on maintaining a diet rich in proteins and complex carbs while restricting fats and simple sugars; this was considered key for building muscle while remaining lean. Modern bodybuilders should heed this advice if they wish to maximize their results.
Bodybuilders of the golden era also took great care to rest between workouts. They typically took at least one or two days off per week from training, to allow their bodies to rest, repair and recover fully so that each workout could reach maximum capacity without injury or strains occurring. This practice allowed for greater resilience, improved performance levels and helped avoid injuries in workout sessions.
Golden Era Bodybuilders were known for incorporating excellent supplementation practices. They relied on high-grade proteins, vitamins and minerals and avoided artificial ingredients and sugary drinks; additionally they consumed plenty of water along with fruits and vegetables to maximize the efficiency of their supplements. Overall these athletes displayed excellent sportsmanship on competition stages.
Nutrition
Bodybuilding in its golden era required an emphasis on symmetry and proportion, creating a jaw-dropping aesthetic defined by classic lines, tiny waists and well-developed muscles. Nowadays, however, big and bulky bodybuilding seems to be coming to an end, with more bodybuilders opting for refined physiques which still require muscle growth; this trend being evidenced in Classic and Physique competitions.
Contrary to modern bodybuilders who rely on supplements such as whey protein and egg whites for building muscle mass, golden age bodybuilders grew muscle through real food such as eggs, meat, fish, cottage cheese and milk as protein sources. Even controversial raw eggs (we don’t recommend!) were consumed because of their high protein content.
Golden-era bodybuilders relied heavily on whole foods rather than processed ones in their diet, meaning fewer snacks between workouts compared to today.
Bodybuilding diets in the golden era were focused on providing bodybuilders with high-quality protein, complex carbohydrates and healthy fats to build muscle mass while simultaneously supporting metabolic health and promoting overall wellbeing. Golden-era bodybuilders would often include natural sources of vitamins and minerals to supplement these macronutrients for maximum effectiveness.
Golden era bodybuilders trained instinctively. This meant they often trained larger muscle groups for longer duration, such as squatting for hours at a time to develop legs. Although this form of training would likely be considered excessive today, Arnold Schwarzenegger and Frank Zane both benefitted greatly from it.
The golden era of bodybuilding marks an immensely significant period in its history. Athletes during this era helped make bodybuilding mainstream, setting the foundations for what bodybuilders do today and pioneering techniques and philosophies used by contemporary competitors like Arnold Schwarzenegger, Lou Ferrigno, Dorian Yates and Franco Columbu that live on today. Their legacy should be respected.
