If you had to do one ...

[bigbaldbulldog]

If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

biceps...barbell curls /preacher-curls
chest...dumbell bench
shoulders..dumbell press/upright rows
triceps...close grips bench/dips
quads...squats/leg-press
hamstrings...stiff legged deads/seated leg curl
back...chins/rows-seated

what do you think ?

 

[PHIL HERNON]

Yes

If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

biceps...barbell curls /preacher-curls
chest...dumbell bench
shoulders..dumbell press/upright rows
triceps...close grips bench/dips
quads...squats/leg-press
hamstrings...stiff legged deads/seated leg curl
back...chins/rows-seated

what do you think ?

Good choice.

 

[cal]

biceps: incline DB curl
chest: incline barbell press
triceps: dips (upright and elbows close in)
shoulders: seated military press
back: deadlift
quads: squats
hamstrings: stiff legged deaflift with DB.s

 

[glenihan]

If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

biceps...barbell curls /preacher-curls
chest...dumbell bench
shoulders..dumbell press/upright rows
triceps...close grips bench/dips
quads...squats/leg-press
hamstrings...stiff legged deads/seated leg curl
back...chins/rows-seated

what do you think ?

personally i would go with

bis- bb curls
chest - dumbbell incline
shoulders dumbbell press
trips - skulls (weighted dips bother my shoulder way too much)
quads - squats
hams - SLDL
back - conventional deads

 

[bigbaldbulldog]

I love skulls myself and really find no other to get the feel i do from them...bad lower back so i have never been a huge fan of deadlifts till i bought a seated shrug hammer and did deads on them...best feel ever and no stress on my lower back and i can go heavier then ever...well for me it was heavy 305 lbs for 6-8 reps..not bad for doing them about 20 sets in my whole 37 year life...can deads give one width ? or is it just thickness...?

 

[MR.BICEPS]

Here my current program..

Monday: Chest: 12 degree decline press 5 sets
Lats: medium grip chins 6 sets
Shoulders: Shoulder press 4 sets
Traps: dumbell shrugs 4 sets


Wednesday: Biceps: Spider curls one arm at a time 5 sets
Triceps: lying tricep ext done on floor 5 sets
forearms: Wrist curls-reverse wrist curls donwe with cables 3 sets
legs: hack squats machine 6 sets
calves: seated calve raises 4 sets

Friday: Same as mondays workout

Week 2

Monday same as wednesdays workout of week one and so on and so on..


I;m making better gains off of this for a change rather than all the extra isolation exercies like lateral,pushdowns,flies.leg ext,etc. Guess its because I am not overtraining my CNS..I think I may stick with this program indefinetly because my strength is way up and I have no joint pain like i do when I start doing heavy isolation work.. GO FIGURE??

 

[rAJJIN]

If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

biceps...barbell curls /preacher-curls
chest...dumbell bench
shoulders..dumbell press/upright rows
triceps...close grips bench/dips
quads...squats/leg-press
hamstrings...stiff legged deads/seated leg curl
back...chins/rows-seated

what do you think ?

Biceps... Barbell curls, DB curls
chest... Flat bench, Incline DB presses
shoulders.. Military press (smith Machine)
Triceps... BB skull crushers
Quads.. Squat
Hams.. Stiff leg deads
Back... deadlifts, BB rows

Not that Im at all advanced But these would be my favorites Ive found work best for me. I usually always start with BB and then to DB and finish off with cables or HS machines.

 

[Mr.Huge]

I would..

If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

biceps...barbell curls /preacher-curls
chest...dumbell bench
shoulders..dumbell press/upright rows
triceps...close grips bench/dips
quads...squats/leg-press
hamstrings...stiff legged deads/seated leg curl
back...chins/rows-seated

what do you think ?

Your question: If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

My answer: Go back to the basic core movements


Bench
Deads
Squats
Military Presses (shoulders)
Barbell (Bic)
Close Grip (Tric)

You did say you were looking to restimulate growth correct? Change it up, continuously shock your body by changing the rotatation every 3 weeks or so. Including inensity of your workout and resting time inbetween sets and number of repititions per set. Keep it all between 4-10 reps besides warmup sets. No more then 4 sets per exercise. Just my $.02


Mr.Huge

 

[Mr.Huge]

Are you saying you'd only do 4 sets per exercise once a week or twice ..???

Seems to me like 4 sets once a week would be undertraining for bodybuilding purposes??.. Just trying too understand where you are coming from on .. THANKS..

4 sets of one exercise 4-10 reps per set one time per week would by no means be undertraining. You can throw in a finishing movement such as cables or machine etc. if you want but its not needed. Im just saying for your core movements this would this is plenty. I mean your not gonna go to the gym and just do 4 sets of bench and leave unless your a powerlifter is what most think however,(which many use this method) for growth this is key though. Limit yourself to a lot less.

Your not gonna go do 12 sets of barbell bench either that would be silly. However you do these as your main movements. Finish em up with your cables, dumbells, machines etc. if you feel the need. (don't need to)

correct me if I am wrong BBB, but you are looking to restimulate muscle growth (get bigger/stronger) from what i gathered. You are already an advanced bodybuilder whom is looking to gain new muscle growth correct?

Therefore more intense workouts less exercises, going back to basic movements, more rest between working each muscle group would be the key to his success. keep the cals up diet clean as possible and minimal cardio. This should pack on weight and break down muscle fibers and create enough rest time for new muscle growth. Proper supplementation hence vitamins,gear, protein,liver repair etc and diet must all be in tact as always.


Mr.Huge

 

[PHIL HERNON]

whEN, whEN, wHEN...............

ARE YOU GUYS EVER GOING TO LISTEN?

 

[rAJJIN]

PHIL

I am ALL ears buddy..
I popped in here el pronto when I seen your name on the replys
hoping to score more tips

 

[BigBoyJ]

ARE YOU GUYS EVER GOING TO LISTEN?

I'd definitely be interested in your suggestions on training frequency, because I'm about to start changing mine up. What do you think is best? I have no doubt you know exactly what you're doing.

 

[PHIL HERNON]

Just for you Rajjin and BBJ

PM me.

 

[BigBoyJ]

You got a pm, Phil. I'll keep it top secret.

 

[haze324]

Phils method is definitely tried and true. Great progress. I think 4 sets is not undertraining at all. Look at Big A's workouts under the articles, also, T-Muscle and Ric's workouts under the photo sections, DC's splits, etc. ALL are less than 4 sets and revovle around intensity. I agree with Huge, if its to restimulate growth go with your basic power exercises.

 

[da_Fonz]

This is just me but i would go:

Chest: Incline Bench
Back: Rack Pulls
Shoulders: Push Press
Tri's: Decline Skulls
Bi's: Bar Curls
Quads: Front Squats
Hams: SLDL

 

[Pittbull™]

If you had to do one excercise per body part as an advance bodybuilder to restimulate growth what would you do? the obvious..

biceps...barbell curls /preacher-curls
chest...dumbell bench
shoulders..dumbell press/upright rows
triceps...close grips bench/dips
quads...squats/leg-press
hamstrings...stiff legged deads/seated leg curl
back...chins/rows-seated

what do you think ?

Looks fine to me big fella, maybe add some pullovers on chest also
JMO

Pittbull

 

[bigbaldbulldog]

Phil i listen to your ideas and i have made great gains with them..i was looking to shake it up thats all..i still do what you said when i train just like you showed me rep for rep... my training is going great thanks to you..i like the advice huge-pitbull and all the others....i am looking to restimulate some cells to grow...i am stil clean and have started a cycle and i am making soem fantastic gains naturally...Hmm...been a while since that happened..i guess i have learned to use shots to much....

 

[PHIL HERNON]

I know BBB

Phil i listen to your ideas and i have made great gains with them..i was looking to shake it up thats all..i still do what you said when i train just like you showed me rep for rep... my training is going great thanks to you..i like the advice huge-pitbull and all the others....i am looking to restimulate some cells to grow...i am stil clean and have started a cycle and i am making soem fantastic gains naturally...Hmm...been a while since that happened..i guess i have learned to use shots to much....

But I would be less than honest to say that it bothers me to give advice that took a LONG time to learn and have the person ask everyone else the same question. In my opinion, there is no such a thing as shaking things up. YOu are either going to get bigger or you are not. Stay with basic exercises. Going from squats to lunges is just going to make you smaller. Going from presses to flies is just going to make you smaller.

 

[PHIL HERNON]

I sayt this because we are friends.

BBB, you just need to train harder. You need to lift heavier, a lot heavier. Also, train this way year round. This will do a lot for your physique alone.