trainlikeafreak Posted February 11, 2017 Report Share Posted February 11, 2017 Here's a topic.. pick ONE, and only ONE exercise for each body part which is your number one for BUILDING MUSCLE in the target area (not strength). Here are mine.. working up the body; calves - smith machine standing calf raises quads - back squats hamstrings - lying leg curls glutes - Bulgarian split squats back - this is a hard one... lat pull downs for width and barbell rows for thickness chest - low incline DB flys delts - seated barbell press triceps - straight bar push downs biceps - incline alternating db curls traps - BB shrugs Lets hear it Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
PETN Posted February 11, 2017 Report Share Posted February 11, 2017 calves - walking or running up steep hill on the road (not stairs) back - pull ups chest - Db bench delts - wide ish grip ohp triceps - dips biceps - all pretty much exactly the same lol Rest of stuff is just bullshit anyway. And if you're going to have just "back" maybe you should have just "legs" and just "arms"? Quote Link to comment Share on other sites More sharing options...
Biggerbythedaynz Posted February 11, 2017 Report Share Posted February 11, 2017 Calves - seated calf raise, hits both heads back. - t-bar rows chest - cable crossover /barrel hug delts. - side lateral raise triceps. - one arm overhead extension biceps. - curl in the squat rack...(joke) hammer curls quads. - squat traps. - seated bb shrug Abs. - roman sit ups Quote Link to comment Share on other sites More sharing options...
Bigken1985 Posted February 11, 2017 Report Share Posted February 11, 2017 Calves-who cares Quads-high bar or front squats Hammies- RDLs Glutes- Walking lunges Back- Deadlift Chest- incline bench Delts-seated ohp Triceps-close grip Problem with your thory, is that strength and building muscle are kind of intertwined, if your stronger, you have more ability to lift more therefore creating more stimulus for growth. M4matty 1 Quote Link to comment Share on other sites More sharing options...
M4matty Posted February 11, 2017 Report Share Posted February 11, 2017 same as all the ones yous do,but for the traps i do lots of farmer walks haha i love them when i went to jetts i use to farmer walks around the gym weaving in and out of the machines hahah heaps of old grannys use to stare at me like i was a fucken rapist lol.that was in palmy,one of the guys that run the place was a fella could tom a fucken good man.But i left jetts not my kind of gym.nothing against it,but i could not be my normal self there lol.So yeah farmers walks are sick.Love watch strong man comps. Quote Link to comment Share on other sites More sharing options...
trainlikeafreak Posted February 11, 2017 Author Report Share Posted February 11, 2017 1 hour ago, Bigken1985 said: Calves-who cares Quads-high bar or front squats Hammies- RDLs Glutes- Walking lunges Back- Deadlift Chest- incline bench Delts-seated ohp Triceps-close grip Problem with your thory, is that strength and building muscle are kind of intertwined, if your stronger, you have more ability to lift more therefore creating more stimulus for growth. Yes but I'm talking purely exercise selection for building muscle. Most people can flat barbell press more than they can incline press but Imo the incline will build more muscle even with a lighter weight cause weight is relative to the exercise. If that makes sense lol Quote Link to comment Share on other sites More sharing options...
Realtalk Posted February 12, 2017 Report Share Posted February 12, 2017 On 2/11/2017 at 7:48 PM, Bigken1985 said: Calves-who cares Quads-high bar or front squats Hammies- RDLs Glutes- Walking lunges Back- Deadlift Chest- incline bench Delts-seated ohp Triceps-close grip Problem with your thory, is that strength and building muscle are kind of intertwined, if your stronger, you have more ability to lift more therefore creating more stimulus for growth. Well sort of but not completley. While I personally think that getting stronger is very important for bodybuilding especially when people first start out. Building a strong base to advance from is only a good thing. However it's not the most important thing and tends to somewhat happen on its own provided the person is actually bodybuilding properly in and out of the gym. Optimal Stimulus for growth comes from training the muscle over training the movement. Having resistance on the muscle and moving it through its full range of motion multiple times for a set will most of the time result in better growth than moving a weight from point a to b without any other thought other than getting it from start to finish. For example the deadlift everyone says it's the king of back exercises but a good bent over barbell row would be my choice from a bodybuilding perspective any day over a conventional deadlift. I'm not saying big heavy compound lifts aren't useful for building muscle because I really think they are. Moving weights through space still builds muscle but it isn't the best or smartest way HarryB 1 Quote Link to comment Share on other sites More sharing options...
ratz99 Posted February 12, 2017 Report Share Posted February 12, 2017 Surprised no one has put down "countless sets of lateral raises" for delts. Love that shit, makes em stick out crazy. Must admit don't have excellent OHP strength as a consequence of preferring lateral raises. Quote Link to comment Share on other sites More sharing options...
donz Posted February 13, 2017 Report Share Posted February 13, 2017 calves - rode bmx/mountain bike til I was 27 quads - leg press because I fail at squatting hamstrings - maybe dead lifts hard to tell I have fat legs glutes - deads/lunges back - definitely deads by a super mile ( for me anyway ) chest - wide grip flat bench delts - not sure specifically but used to hit seated DB's all the time triceps - bench and push down ( old machine we have at Les Mills Extreme ) biceps - any kind of curls traps - shrugs did nothing for me probably did them wrong, started dead lifting and they exploded Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted February 14, 2017 Report Share Posted February 14, 2017 Calves - genetics (sorry guys!) Quads - squats Hammies - GHRs Abs - dragon flags, or weighted cable crunches Chest - dumbell press Back - never thought I'd say this, but deadlifts are awesome! Delts - this is a tricky one, because I've found it takes everything to get my delts to grow. So OHP+side raises+upright rows. Quote Link to comment Share on other sites More sharing options...
HarryB Posted February 15, 2017 Report Share Posted February 15, 2017 Calves - standing calf raises (genetic) Quads - front squats Hams - leg press Abs - pies Chest - incline bb Back - bb rows Delts - db presses Biceps - db curls Triceps - lying extensions Standard stuff. Quote Link to comment Share on other sites More sharing options...
hamdanz Posted February 15, 2017 Report Share Posted February 15, 2017 I'm surprised so many saying deads for back. i would have thought deads would be more popular for hamstrings growth, and rack pulls for back. The rack pulls are isolating your back and traps a lot more, and you can use a heavier weight. though weighted pull ups and proper bent over barbell rows are probably my fav back exercises for growth. Obviously one is for thickness, other is for lats. cant comment on calves, as nothing has worked for my 12 year old girl calves. not much less love for hip thrusts for glutes! There's a reason you see so many chicks doing them. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted February 15, 2017 Report Share Posted February 15, 2017 2 hours ago, HarryB said: Abs - pies How many sets/reps do you recommend? 28 minutes ago, hamdanz said: i would have thought deads would be more popular for hamstrings growth, and rack pulls for back. The rack pulls are isolating your back and traps a lot more, and you can use a heavier weight. I can't comment on the rack pulls, as I haven't done them much. But it was only when I started doing deadlifts that my rhomboids and traps really took off. Dunno why they didn't respond so well to barbell rows, but they didn't. Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 15, 2017 Report Share Posted February 15, 2017 for me (building muscle, not building strength) Quads - high rep leg press Hams - stiff leg deadlfit Abs - wheel rollouts, 15 rep sets Chest - high rep bench press with barbell (prob better with dumbell but i never do them) Back - my back is growing heaps atm from doing heaps of cable rows, maybe because i have just introduced them though. Delts - lateral raise Biceps - slow af controlled db curl on preacher bench Triceps - high rep pressdowns ratz99 1 Quote Link to comment Share on other sites More sharing options...
ratz99 Posted February 15, 2017 Report Share Posted February 15, 2017 18 minutes ago, maccaz said: for me (building muscle, not building strength) Quads - high rep leg press Hams - stiff leg deadlfit Abs - wheel rollouts, 15 rep sets Chest - high rep bench press with barbell (prob better with dumbell but i never do them) Back - my back is growing heaps atm from doing heaps of cable rows, maybe because i have just introduced them though. Delts - lateral raise Biceps - slow af controlled db curl on preacher bench Triceps - high rep pressdowns Just quick question, would you say the slow controlled DB curls helped heaps compared to say standing dumbell curls / barbell curls? I have awful weak biceps and I managed to make them grow a little bit by hammering them and getting a good burn with some standing curls etc but it plateaued pretty quick, so looking to try something different Quote Link to comment Share on other sites More sharing options...
maccaz Posted February 15, 2017 Report Share Posted February 15, 2017 7 minutes ago, ratz99 said: Just quick question, would you say the slow controlled DB curls helped heaps compared to say standing dumbell curls / barbell curls? I have awful weak biceps and I managed to make them grow a little bit by hammering them and getting a good burn with some standing curls etc but it plateaued pretty quick, so looking to try something different yes 100%. i dont do ugly swinging standing curls regardless, but i am noticing hectic doms (and growth as well, i know doms doesnt necessarily mean growth) from doing them overly controlled and slow with a good stretch at bottom and hard squeeze at top. also i consciously dont squeeze the db too hard ratz99 and Realtalk 2 Quote Link to comment Share on other sites More sharing options...
Realtalk Posted February 15, 2017 Report Share Posted February 15, 2017 Agree with Maccas. So How bad your doms is isn't a measure of growth as you say. But it is a good indicator that you are working the specific muscle unless it has adapted to the work you are throwing at it then you are less likley to get doms. But if you have just started doing biceps and they not sore then you probably could improve the way you are doing it donz and ratz99 2 Quote Link to comment Share on other sites More sharing options...
ratz99 Posted February 16, 2017 Report Share Posted February 16, 2017 Sweet cheers guys will give that a shot. I guess I've gotten lazy over time and just been doing them the same way and not focusing on nice controlled movements as much. Quote Link to comment Share on other sites More sharing options...
hamdanz Posted February 16, 2017 Report Share Posted February 16, 2017 17 hours ago, Pseudonym said: How many sets/reps do you recommend? I can't comment on the rack pulls, as I haven't done them much. But it was only when I started doing deadlifts that my rhomboids and traps really took off. Dunno why they didn't respond so well to barbell rows, but they didn't. It's the stretch that really helps the traps grow, not the contraction. So people doing slow shrugs holding at the top are basically wasting their time. Overload the stretch with rack pulls from quite high above the knee. Range of motion doesn't matter on this particular muscle group. Someone else mentioned farmer carries which is correct, also very good. And if you want to do shrugs, use a heavier weight and use momentum to get them up. Again, it's the stretch and not the contraction at the top. Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
PETN Posted February 16, 2017 Report Share Posted February 16, 2017 What a load of shit^ Quote Link to comment Share on other sites More sharing options...
hamdanz Posted February 16, 2017 Report Share Posted February 16, 2017 It's actually science. But okay. Quote Link to comment Share on other sites More sharing options...
hamdanz Posted February 16, 2017 Report Share Posted February 16, 2017 Why do you think everyone mentions deadlifts for traps? There's certainly no shrug involved, just stretch. Quote Link to comment Share on other sites More sharing options...
PETN Posted February 16, 2017 Report Share Posted February 16, 2017 You are still contracting your traps when you do a deadlift or farmers walk or whatever. If you weren't contracting the muscle it wouldn't be working it at all and it would just be your joints taking the weight. Perhaps explain how what you've said is "science" and not just bullshit. donz 1 Quote Link to comment Share on other sites More sharing options...
hamdanz Posted February 16, 2017 Report Share Posted February 16, 2017 By contracting I meant the hold at the top the shrug. Maybe this is the incorrect term for this movement, because you're right, retracting the scapula is also contracting the lower traps. Explained really well in this video. And just look at the size of Alex's traps, for a natty, pretty damn impressive. Quote Link to comment Share on other sites More sharing options...
donz Posted February 16, 2017 Report Share Posted February 16, 2017 17 hours ago, hamdanz said: It's the stretch that really helps the traps grow, not the contraction. So people doing slow shrugs holding at the top are basically wasting their time. Overload the stretch with rack pulls from quite high above the knee. Range of motion doesn't matter on this particular muscle group. Someone else mentioned farmer carries which is correct, also very good. And if you want to do shrugs, use a heavier weight and use momentum to get them up. Again, it's the stretch and not the contraction at the top. If you're saying here that the stretch is what helps the growth and mention stretch with a rack pull but then consider a dead lift is a fuller range of motion there for engaging the stretch for a longer period of time it's curious to me as to why you were suprised people said dead lift for back. If you add that logic to a deficit dead lift then which we do a lot of then even more so. I agree with Hugh on the contraction part as you're lifting the weight and get to the top/lock out you're definitely making contractions in a lot of muscles - unless you're weak and can't lock out the weight you're lifting haha My back went from flat and shit to looking pretty good when I started powerlifting / deads - I do however now do a lot of rows based on programming from coach but yeah. Deads for me - as I said personally, same with traps~ I even won a 100 dollar voucher on here for my back progress, yay deads! Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.