List which exercises IMPROVED each bodypart the most

[p-lethal]

Mine always did as well until I used the cable machine with the single hand grips NOT the straight or curl bar


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[JG_0808]

compounds typa guy

how did Hammer curls help your Biceps more than any other movement?

More natural hand position so they feel better.

Hammer position hits the biceps just as much (if not more) than a supinated position.

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[ALLEX]

Very nice thread...

Chest: Not sure, incline dumbell press, maybe...
Back width: Neutral grip pull-ups
Back thickness: Inverted pull-ups legs up (see image below)

**broken link removed**

Delts: Front Barbell press
Biceps: Drag curls
Triceps: Dips
Quads: Squats
Hams: Machine Curls
Calves: Standing raises

 

[heavyhitter]

I'm also a huge fan of face pulls for delts

 

[TrinityD]

not sure I believe that hammer curls hit the biceps just as hard heh.

allex- lol, i felt the same way about chest. i finally found out cable flies was the one for me. i sincerely feel chest is one of the hardest bodyparts to grow.

im surprised @ the inverted pullups for thickness.

 

[getnwithit]

Who has one for rear delts? I try high cable pulls and bend over rear laterals. I get nice pumps but that's it...

 

[TrinityD]

standing reverse cable flies
love those for rdelts

 

[heavyhitter]

Who has one for rear delts? I try high cable pulls and bend over rear laterals. I get nice pumps but that's it...

Heavy dumbell swings ala john meadows, and band face pulls

 

[D2]

Chest - low decline DBP
Lat - dead stop row
Back - Yates row
Delts - DB swing

 

[Equalizer]

Same thing happened to me. Notice how I put hamstrings best exercise as Squat? yeah that's me....squat's blow up my hams/glutes lol. hack squat is pretty good for my quads, but it was really the leg extensions that made them look significantly better. heh

Trinity, what type of set/rep protocol do you use on leg extensions?

 

[JeanClaude]

Chest - incline db
Back - heavy t-bar rows with the v handle on a bar = amazing growth
Biceps - heavy preacher curls

Legs - bb lunges
Hamstrings - regular deadlifts more so than SL deads
Calves - 21's

Shoulders - heavy seated db press
Triceps - heavy overhead db press

 

[kubes]

Chest- dumbbell flys
Back- wide grip pull downs
Legs- squats and lunges
Tricep- skull crushers
Bi's-preacher curls
Shoulders- lateral raises

 

[PitbullTank]

-Quad: squat/leg press
-Ham: SLDL/seated curl
-inner leg: abductor
-calves: leg press/seated
-Back width: weighted pullups/rack chins
-back thickness: DLs/yates row/2 hand db row
-Chest: Decline barbell/weighted dips/smith incline
-Delts: wide grip upright rows/seated db laterals/smith machine mil press
-rear delt: reverse pec deck leaning forward
-Tris: cgbp/weighted dips/2 hand behind neck db raise
-BIs: regular arm positioning doesnt work for me, my forearms do all the work..
so lately i have been using wide grip attachment cable curls w my elbows very far in front of me... or cable curls with my elbows way behind me... had to "get weird w it", thanks Dante...

Abs- crunches
Traps- DB raises holding at top 5 seconds, stretch bottom 2-3 secs

 

[jrock00123]

I think simply identifying weak areas and making changes to address these is really what caused my best improvements. Seems like common sense, but I think it's often overlooked. For many years I trained according to well structured, balanced programs.

I now look and my physique (aside from lacking overall size [emoji22]) my weaknesses are my shoulders, biceps, and quads. I still train using a program, currently FT, but modify it to address these weaknesses.

For example, on my lower body "pump" exercises, I'm super-setting each main exercise with leg extensions. I've also ordered the exercise to emphasize my weak muscles. So for upper body I'm doing shoulders first, then back, tris, and chest.

Finally, I'm slowly adding volume as I adjust to this program. As I do so, I'm increasing the sets only for the weak muscle groups.

 

[Dens228]

I'm also a huge fan of face pulls for delts

I do these a lot also.. probably 2 out of every 3 delt workouts.

 

[TrinityD]

Trinity, what type of set/rep protocol do you use on leg extensions?

1-2x15+

 

[TrinityD]

Chest - incline db
Back - heavy t-bar rows with the v handle on a bar = amazing growth
Biceps - heavy preacher curls

Legs - bb lunges
Hamstrings - regular deadlifts more so than SL deads
Calves - 21's

Shoulders - heavy seated db press
Triceps - heavy overhead db press

I really like your Back exercise. I very much agree. TBAR Rows will blooow your back up. They were responsible for most of my back growth. I have never seen anybody TBAR Rowing heavy weight for 10-12reps that didn't have a sick back. I just haven't lol. Bench on the other hand...I can find plenty of people on youtube doing 400-500 with terrible chests.

Careful with the heavy preachers man. I used to be like you doing heavy bicep work, then I finally injured my left bicep even though I was using good form. To this day, I can not do any biceps except a select few exercises with very very good form.I'm somebody that used to watch people like Phil Heath or Kai or Arnold or Ronnie and wonder why they were only using 30-40's for their curls. 55-60's were no problem for me...and now I realize I can get a better workout using 30's. BTW,I'm not some old guy talking to you like their kid giving you advice, I'm not even 25 yet. You might regret it if you don't start now lol. Notice how a lot of people with the absolute largest biceps use almost no weight? Yeah..

PS, I agree that normal deadlifts>stiff for hams

 

[TrinityD]

-Quad: squat/leg press
-Ham: SLDL/seated curl
-inner leg: abductor
-calves: leg press/seated
-Back width: weighted pullups/rack chins
-back thickness: DLs/yates row/2 hand db row
-Chest: Decline barbell/weighted dips/smith incline
-Delts: wide grip upright rows/seated db laterals/smith machine mil press
-rear delt: reverse pec deck leaning forward
-Tris: cgbp/weighted dips/2 hand behind neck db raise
-BIs: regular arm positioning doesnt work for me, my forearms do all the work..
so lately i have been using wide grip attachment cable curls w my elbows very far in front of me... or cable curls with my elbows way behind me... had to "get weird w it", thanks Dante...

Abs- crunches
Traps- DB raises holding at top 5 seconds, stretch bottom 2-3 secs

well, you were supposed to pick 1 exercise bro

 

[PitbullTank]

well, you were supposed to pick 1 exercise bro

lol... the title tho is "List which EXERCISES" plural ?

-Quad: squat
-Ham: SLDL
-inner leg: abductor
-calves: leg press
-Back width: weighted pullups
-back thickness: 2 hand db row/DL
-Chest: Decline barbell
-Delts: wide grip upright rows
-rear delt: reverse pec deck leaning forward
-Tris: cgbp
-BIs: regular arm positioning doesnt work for me, my forearms do all the work..
so lately i have been using wide grip attachment cable curls w my elbows very far in front of me...
Abs- crunches
Traps- DB raises holding at top 5 seconds, stretch bottom 2-3 secs

 

[kubes]

well, you were supposed to pick 1 exercise bro

Oops I picked 2 for legs. I guess if I had to pick one its squats


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