Lou Ferrigno

Anthropometric data

  • Height: 196 cm
  • Weight: 124 kg (competitive),
  • Biceps: 58 cm
  • Chest: 145 cm,
  • Hip: 74 cm,
  • Shin: 50 cm.


Lou Ferrigno was born in Brooklyn on November 9, 1951. Life began to experience the boy from early childhood, when he was diagnosed with a serious form of otitis media, which, subsequently, led to partial hearing loss. Because of this, in his school years, Lou was laughed at and mocked at, which led him to the gym. The boy wanted to protect himself and give a manly answer to all his offenders. Unfortunately, the coach did not respond favorably, pointing out that such a weak boy is unlikely to succeed in this sport and should not count on any serious results. Lou already in those years approached this issue philosophically and began training on his own in the basement of his house. The types of movements, the nature of nutrition, including the technique of performing the exercises, were invented either by Ferrigno himself, or he used sources that he acquired in the form of various prints.

Independent training did not go in vain and, after some time, his weight was 90 kg. Such a young man, and even with such forms, could protect anyone, and even more so himself. At the age of 16, he already understood that training in the basement was not enough for him and Lou began to attend a professional gym. After 2 years of hard training, Lou Ferrigno won his first victory in the Mr. America competition, and after another 4 years, he took part in the famous Mr. Universe tournament and also won the first place. Thus, he became the youngest winner of this prestigious competition for the entire period of professional bodybuilding. According to many experts, Lou represented the most dangerous opponent for Arnold Schwarzenegger. Despite these speculations, Arnold still managed to win 2 victories in the Mr. Olympia competitions in 1974 and in 1975. When Arnold Schwarzenegger left professional bodybuilding, Lou had every opportunity to become the next winner of Mr. Olympia. But at this time, Lou went the other way, becoming a professional footballer. After that, he received a serious leg injury and for a long time left the sport in general. If this athlete had not gone astray, you can only imagine how serious success this athlete expected.

After some time, Lou Ferrigno returned to hard training in the gym. When the year 1977 came, many were convinced that Lou had the athletic form with which he won. But here again, life for this athlete prepared a surprise - he was offered to star in the film, and he agreed. Therefore, he again did not go on the stage of bodybuilding for a while.

He always had the greatest desire to return to the stage of professional bodybuilding again. In this regard, Lu did not stop training and maintained a diet, following a diet. And only in 1992 did he decide to participate in Mr. Olympia. Lou was preparing with all his might and hard enough, since he had to cook all the food for himself, without connecting relatives and friends to this process. He barely had the strength and patience to prepare properly for the tournament. Due should also be given to his family, whose members supported him in everything and did not allow him to turn off the path again. He managed to take only 12th place, but for him it was a real success. After a 20-year hiatus, no one has managed to return to competitive bodybuilding and, moreover, to show such a sports form that was at the level of the most famous bodybuilders.

1994 is the last year when the athlete last appeared on the stage of competitive bodybuilding. He took part in Mr. Olympia and managed to take 2nd place after Robbie Robinson. After that, Lou Ferrigno went on a coaching job and began to train athletes for bodybuilding. He had a gym near his home. He coached such famous people as Michael Jackson, Mickey Rourke, Chuck Norris, as well as many other Hollywood stars. Lou Ferrigno was considered the highest paid trainer in the United States.

Back training program

This program is designed to increase muscle mass and consists of basic movements with optimal weights. It is advisable to use it for 1-2 months, after which it is better to change the program, as the muscles begin to get used to such loads.

1 option

  1. Wide grip upper link pull: 3-4 sets of 8-12 reps
  2. Thrust of the upper block with a V-shaped handle: 3-4 sets of 8-12 reps
  3. Inclined rod pull: 3-4 sets of 8-12 reps
  4. Slant dumbbell pull: 3-4 sets of 8-12 reps
  5. Shrugs with a barbell: 3-4 sets of 8-12 reps

Option 2

  1. Mid-grip block pull: 3-4 sets of 8-12 reps
  2. Wide grip upper link pull: 3-4 sets of 8-12 reps
  3. Slant dumbbell pull: 3-4 sets of 8-12 reps
  4. Slant T-bar thrust: 3-4 sets of 8-12 reps
  5. Shrugs with dumbbells: 3-4 sets of 8-12 reps

Exercises should be selected individually, depending on physical data and physical capabilities. The order of the exercises can be arbitrary, but you should adhere to the main recommendations: first of all, vertical movements are performed, and then in an inclined position (horizontal). The movements should be repeated 8-12 times, which will enable the muscles to be under a load of about 30-40 seconds. This is enough for muscle tissue to increase in volume. Another, no less serious condition is the correct selection of weights. Excessive loads always lead to injuries, and small loads are of no use.