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m&m

Best excersises

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Lately there have been alot of inquiries for individual bodypart development.

 

Here are some clues, if you are not eating enough to grow, you wont grow anywhere, so fix your diet up first.

 

Next, by not doing leg excersises you are limiting growth in every muscle group. I havent been able to squat for months now, and despite eating alot over maintenance AND taking AAS, my bodyweight has hardly moved. While I was squatting 2-3 times a week, I gained 10kg in 2 months with no AAS.

 

LEGS

squat

leg press

stiff leg deadlifts

hack squats

lunges

split squats

 

CHEST

bench press

incline press

dips

flyes

 

BACK

deadlift

chins

powerclean

bent rows

shrugs

cable rows

 

DELTS

military press

push press

seated press

side laterals

bent laterals

front raises

 

BICEPS

bb curl

db curl

incline curl

drag curls

hammer curl

cg pullups

 

TRICEPS

dips

close grip bench

various extensions

tricep press down

 

 

There are no magic excersises or rep range's. Choose 1-2 movements per workout, vary them every few workouts.

 

Genetics play a big part in the shape of your muscle, you cant really change it with excersise. Have a look at Arnolds biceps, his right one has a peak and his left one is fuller, do you think he trained them differently :lol:

 

Try other variations like partial reps, negatives, forced reps, just dont do them EVERY workout, non lockout squats and benches are killer.

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yeah cheers m&m,

 

especially with the chest, delts and triceps

 

easy to read to - i get scared off by posts with a billion words like some seem to have.

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hehe yea same, sometimes I get scared by your massive post but read through them anyway because they are always useful, thanks for the great advice

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you forgot calves :lol:

 

Looks like you did too :lol:

 

 

what about the gluteus maximus???

 

Squats, deadlifts, lunges, powercleans, its all there

 

 

what about forearms?

 

Deadlifts, chins, curls, rows, its all there

 

 

Clean and Jerk

 

Far too technical, most guys on here dont have access to someone who can show them.

 

Easier to break it down into 2 seperate movements. Thats why I listed powercleans and push press.

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I think Fuzzy was referring to another form of Clean and Jerk with regards to Simons forearm comment :)

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nah thats the jerk and clean

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hah ^^

 

 

weightlifting excercises will never be as good as yoga if you want to be massive. mass building yoga :lol:

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