Iconic bodybuilders of the 80s and 90s, Lee Labrada and Rich Gaspari, are known as some of the most formidable competitors never to clinch an Olympia title. Labrada made his mark in the Open category, while Gaspari became the first-ever Arnold Classic champion. Decades later, both athletes, in their 60s, continue to train rigorously.
On Aug. 11, 2024, Labrada and Gaspari shared their back and shoulder session:
Labrada’s & Gaspari’s Back & Shoulder Workout
- Warm-Up — Machine Lat Pulldowns
- Machine Chest-Supported Rows
- Iso Lateral Machine Low Rows
- Seated Cable Rows
- Cable Lat Pulldowns
- Machine Seated Lateral Raises
- Machine Reverse Flyes
These veterans dived right into their training by starting with warm-ups, which improves athletic performance. (1)
[Related: Are Tempo Tri-Sets Chris Bumstead’s Trick for Thicker Hamstrings?]
Warm-Up — Machine Lat Pulldowns
Labrada and Gaspari begin with machine lat pulldowns with an alternating grip; shifting between neutral and overhand. Subsequently, they transitioned to a unilateral variation. Labrada performs eight repetitions for each arm.
Machine Chest-Supported Rows & Iso Lateral Machine Low Rows
Approaching the rowing machine for working sets of a chest-supported row, Labrada and Gaspari complete three sets of eight to 10 reps. Gaspari executes his reps with a neutral grip to engage his rhomboids and mid-back. They progressively overload the weight with each set.
Labrada and Gaspari performed low rows using the iso-lateral Hammer Strength machine. During their rest, they discussed the evolution of training methods from their bodybuilding primes to current day. They agreed that training sessions used to be more intense and faster-paced in the ‘80s compared to current practices. Gaspari laid it out:
Guys [today] don’t train as intense…as hard or as fast.
[Related: How Many Calories Are in Derek Lunsford’s 2024 Olympia Shredding Diet?]
Seated Cable Rows & Cable Lat Pulldowns
At the seated cable row, Gaspari grips the D-handles and executes each rep through his full range of motion, maintaining continuous tension on the targeted muscle. Lifting straps reduce the reliance on grip strength.
You lift with somebody, you build a bond.
Gaspari uses a straight bar for a wide grip on the lat pulldown. Labrada prefers a slightly narrower grip. Labrada notably switches to an underhand grip for his final set. According to a study in the Dynamic Medicine Journal, a supinated grip slightly enhances the activation of the lats and biceps. (2)
[Related: How To Build Muscle After 40 + Tips From PhD Bodybuilder Dr. Eric Helms]
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References
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
- Lehman, G. J., Buchan, D. D., Lundy, A., Myers, N., & Nalborczyk, A. (2004). Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study. Dynamic medicine : DM, 3(1), 4. https://doi.org/10.1186/1476-5918-3-4
Featured image: @richgaspari and @LeeLabradaOfficial on Instagram
