The 20 biggest changes of the past 20 years: the metamorphosis of bodybuilding since the inception of FLEX

Flex, Nov, 2003 by Greg Merritt

Glaciers and dieting bodybuilders move very slowly, but they do move. Likewise, changes in the sport of bodybuilding are often difficult to measure unless they're viewed through the prism of time. Stand back and look at the big picture, though, and you'll realize that the physique world has undergone some major modifications and even a few paradigm shifts in the two decades since the first issue of FLEX appeared. Read on to discover the 20 biggest changes in bodybuilding during the past 20 years.

20 GLOBAL CALIFORNICATION

For more than a half-century, Southern California has been the bodybuilding capital of the world. Its magnetic pull was strongest during the '70s and early '80s, when it seemed pumping iron in Venice was a prerequisite for top-contest success. The three Mr. Olympias of the past 19 years--Lee Haney, Dorian Yates and Ronnie Coleman--lived far from L.A., however, as have most of the pros chasing them. Southern California is still "muscle central," but training equipment, information and inspiration have now reached nearly every corner of the globe. The California lifestyle, sans sunshine, is exported everywhere.

18 HIGH-INTENSITY TRAINING

High-intensity training (H.I.T.), popularized by the late Mike Mentzer, waned in the '80s and was mostly relegated to musty monographs before six-time Mr. Olympia Dorian Yates revived it in the '90s. In the strictest sense, high-intensity training has never been a broadly practiced methodology, but its lasting impact has been great, as there is much more emphasis on intensity and recuperation today than in the era before Yates.

19 BIG WHEELS

Thighs have made dramatic improvements during the past two decades. Tractor-sized "wheels" certainly existed prior to 1983 (most notable were those of Tom Platz), but on average the best pre-FLEX bodybuilders walked around on legs significantly smaller than those of today's pros. The difference in hamstring development came about primarily because astute trainers now treat the beck of their legs as a substantial muscle group. Instead of merely doing four to six sets of leg curls at the end of a thigh workout, as was common two decades ago, today's champs may do 12 or more sets during a separate hamstring session.

17 GYM/SPAS

There are two ways to look at this. Spas went hardcore (glass half full) or gyms went soft (glass half empty). Twenty years ago, there were spas and there were gyms. Now that line has been blurred. Free weights moved into fitness centers and cardio equipment invaded space in iron dungeons. Today, bodybuilders deadlift at Bally's, just as nonbodybuilders do step aerobics at Gold's. Nowhere is this transformation more apparent than at Gold's Venice, where 15 years ago 80% of the trainers could have named the current Mr. 0 and today perhaps 20% can. Although it's good that today's weekend toners hoist barbells and that modern bodybuilders emphasize cardio conditioning, we can't help but lament that hardcore iron pits are fading into history.

16 WORKOUT WISDOM

Training science is an excellent example of a glacier that might not seem to he moving. A closer look, however, reveals that in 1983 there were articles on "how to peak your biceps" (in fact, biceps shape is genetically predetermined), ads for spring chest expanders (those actually work only rear deltoids) and guides to waist-slimming exercises (which, by themselves, do little to reduce waists). Although you can still find such unenlightened articles in some quarters, FLEX has led the way to the truth, presenting only the best scientifically and practically proven training advice.

15 BETTER BACKS

Even more than thighs, backs--on average--have made the most significant improvements. Samir Bannout, 1983 Mr. O, launched the era of big backs when the term "Christmas tree" was coined to note his lumbar and lower-lat detail. Over the next 19 years, a triumvirate of Olympia lords (Haney, Yates and Coleman) used their overpowering backs to eclipse the competition. There were ultrawide lats before the '90s, but no one ever had the neck-to-glutes density of Yates, with the possible exception of Coleman, his successor. The reverberations have been great. Throughout the bodybuilding world, people now train their backs harder and smarter.

14 IRON WOMEN

The new sport of female bodybuilding rose dramatically during the '80s and into the '90s. Size and conditioning standards experienced a similar growth spurt. In recent years, the competitive scene splintered into fitness and figure divisions. The most important impact of female iron pumping is at its roots, where a gender-equality revolution occurred that was much more dramatic than any envisioned 20 years ago. Millions of women now share gym space with men.

13 RISE OF THE MACHINES

Free weights still reign supreme and are in no danger of being vanquished, but we've witnessed continued advancements in workout technology. Modern machines often have lever configurations that allow athletes to stress areas such as the upper back from angles difficult to duplicate with a barbell or dumbbells. Meanwhile, rear delt, seated leg curl and seated row machines, which were rare or nonexistent in gyms a generation ago, are now nearly essential training tools.