always see these recommended but do they work for anyone?
surely the ROM is too short/ its actually all teres major?
How about best and worst for each body part? I think will show how different we all are, this is why you have to find your own path to growth.
Chest:
best- decline smith all pressing sucks for me,especially bb/smith
worst- anything with cables I'm the opposite,best growth from these
Lats:
best- barbell rows agreed
worst- wide grip pullups (close grip work well for me though)
agreed
Quads:
best- squats squats are awful for quads. they don't work at all
worst- leg extensions once again, opposite. lextensions blew up my quads
Shoulders:
best- not training them at all (seriously, they get overtrained just doing chest/back) agreed . my entire delt workout is 1x15 side raises
worst- overhead presses agreed
Triceps:
best- lying french press (skull crushers) agreed, but they hurt too much and nothing I have done allows me to do them
worst- close grip bench bench blows up my triceps. my triceps became very dominant from even normal grip bench .
Hamstrings:
best- romanian deadlifts this doesn't work for me at all
worst- leg curls once again...opposites. leg curls are my #1 best ham exercise for growth
Exactly my conclusion. For me, my teres major and arms seem dominate when doing them wide, bring them in a little and my lats get hit much better.
Don't get me wrong, I still like wide grip, but not necessarily for lats so much. Narrow also gives more ROM like you said.
I wish I was a giant deltoid..
you two seriously don't train your shoulders at all, and they grow?
maybe that's what im doing wrong.. lol.
I just don't get how these IFBB pros all have shoulder days yet yours grow without any real direct work :/
yep. entire shoulder workout is an optional 1set of side raises.
i'll tell you why...
it's a blessing and a curse.
any kind of press I do ...
I don't care WHAT IT IS...
decline bb,incline bb,flat bb,decline db,incline db,flat db,incline hs,decline hs,flat hs,even most flyes,chest press machines...
IT ALL GOES STRAIGHT TO DELTS
so now I stopped doing ANY kind of pressing for chest. well, I do Incline Dumbbell Bench, but that's really a shoulder exercise for me LOL.most people hearing that would think I'm completely crazy. However, I believe it was Dexter Jackson(if I'm correct) who also did all flyes and only 1 press at the end of the workout for chest. I almost do the same thing... I just dropped all pressing.
my entire shoulder workout now is 1 set of side raises and they have always been extremely dominant. i seriously can not fathom having a "shoulder day". if I had a shoulder day, I have a feeling I would just turn into one giant deltoid.
don't get me wrong...in the past I used to do barbell benching and incline barbell benching up to 3x a week when I was powerlifting alongside 2 sets of raises here and there . that's probably why they came so dominant because everything went straight to my stupid delts despite using very wide grip( index finger on the outer rings) that should emphasize more chest.
I have seen it though....guys that are like 5'7-5'8 with really subarpar deltoids and gigantic chests. honestly I wish I had that problem instead of the opposite.
-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