List which exercises IMPROVED each bodypart the most

[TrinityD]

100% agree about hacks with feet together. Wrecks my quads HARD. You have to completely throw all ego out the door and use very light weight. IMO it's better to not use it as the first quad exercise.

 

[p-lethal]

You mean quad sweep? Hack squats peformed with your feet together, toes pointing straight ahead and your knees kept together throughout the entire range of motion...and go all the way down.

This is a great exercise for quad sweep.

high/mid/low feet placement?

 

[Dens228]

high/mid/low feet placement?

I go low/middle.........I think I'd get a better stretch/result going low but my knees don't give a fuck about that and bitch for days if I use a low placement.

 

[TrinityD]

Yeah I can only do high as well

 

[Cito33189]

Honest to god the basics make me grow the most. I got away from them over time recently I started benching, squatting, and deadlifting again and that's what makes thick muscle.

 

[Dens228]

Honest to god the basics make me grow the most. I got away from them over time recently I started benching, squatting, and deadlifting again and that's what makes thick muscle.

Wait until you're 50. Basics are still great but years of wear and tear, plus my years under the heavy iron when I competed in powerlifting are making me pay now......but there are ways around it. More than one way to skin a cat.

I'd love to squat like I used to, it was always my favorite exercise. But my shoulders mainly just can't take the beating.
And to be honest I've found I've gotten better results from other exercises.

 

[CHAPS]

Biceps-db spider curls with a pause at the top/exaggerated supination with most curls by shifting my hand so my thumb is touching the inside of the db, this makes twisting or supinating much harder

forearms: farmers walks or reverse preacher curls

Hamstrings: glute ham raises or one legged deadlifts on a hammer shrug machine because balance is out of the equation you can load on more weight I was shocked how well these worked

Quads: front foot elevated Bulgarian split squats and front squats

Triceps: seated half rack press or close grip floor press

Chest: decline db press/v bar dips/wide grip incline smith press off the pins while shoving in hard the whole time/hammer incline with bands

Back width: rope pullovers, incline one arm rows, snatch grip deadlifts

back thickness: barbell rows, deadlifts

shoulders: facepulls, standing barbell press

traps: farmers walks, timed holds

 

[Baseline]

yeah buddy lol

Trinity or anyone else can chime in as well,

Do you guys rotate your feet inward and outward on leg extensions? I do, I feel that when I rotate feet inward, it hits more the tear drop portion of the quad. Of course if you try this do not go extremely heavy but if you get a decent weight on there you will definitely benefit from it. What are your guys' thoughts?


-Baseline

 

[TrinityD]

Have to do it normal 'grip' otherwise my knees hurt lol.

 

[Google&Pubmed]

Too lazy to go for all but I'll list a few things that I have stood out to me the most.


shoulder- 6-ways (john meadows)

Quads- Front squats

Calves- high reps, short break, standing calf raises.

Hams- lying leg curls

 

[Mike Arnold]

high/mid/low feet placement?

Whatever you can comfortably do with your heels remaining flat on the pad. If your heels start to unintentionally rise up as you go down, then move your feet up a bit.

 

[Lifted^Research]

Chest- cable crossover
Back- seated rows
Traps- shrugs
Deltoids- lateral raises
Bicepts- hammer curls & standard curls
Triceps- close grip bench press

 

[TrinityD]

Chest- cable crossover
Deltoids- lateral raises

agreed

 

[Baseline]

Definitely for Chest i cant limit it to just one but all these worked for me to put on some serious muscle.

Cable Flys and or Incline Barbell/Dumbbell Press and Dips with legs crossed in front.


-Baseline

 

[titocnb13]

Chest- db incline press
Delts - lateral raises with cables
Tri's - dips

Lats - pull ups
Traps - single arms shrugs on smith
Bi's - concentration curls on preacher curl machine

Quads - hacksquat
Hamstrings - single leg leg curls
Calves - calve raises

Abs - windshield wipers (of course improvements really come with diet)

 

[Kaladryn]

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
worst- anything with cables

Lats:

best- barbell rows
worst- wide grip pullups (close grip work well for me though)

Quads:

best- squats
worst- leg extensions

Shoulders:

best- not training them at all (seriously, they get overtrained just doing chest/back)
worst- overhead presses

Triceps:

best- lying french press (skull crushers)
worst- close grip bench

Hamstrings:

best- romanian deadlifts
worst- leg curls

 

[massnup]

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
worst- anything with cables

Lats:

best- barbell rows
worst- wide grip pullups (close grip work well for me though)

Quads:

best- squats
worst- leg extensions

Shoulders:

best- not training them at all (seriously, they get overtrained just doing chest/back)
worst- overhead presses

Triceps:

best- lying french press (skull crushers)
worst- close grip bench

Hamstrings:

best- romanian deadlifts
worst- leg curls

Biceps?

 

[Kaladryn]

Biceps?

My biceps respond to anything, but I've had the best luck with heavy alternating dumbbell curls. I honestly think I could do anything for biceps and they would grow. 21" pretty lean at one point (even after I detached it and it re-attached).

 

[burst]

worst- wide grip pullups

always see these recommended but do they work for anyone?

surely the ROM is too short/ its actually all teres major?

 

[Coops01]

Biceps: Seated DB curls, one arm at a time

forearms: Double overhand (strapless) SLDL for lower reps

Quads: slow negative Hack Squats
Hamstrings: High intensity Hips pushed through Leg Curls

BUT THIGHS IN GENERAL: Barbell Lunges, recently got made to do these (about 3 months ago) and quickly become a go to exercise


Triceps: Dips/dip machine

Chest: Decline BB bench with a slow negative and hard squeeze

Back width: Neutral grip chins

back thickness: couldve been T bar rows, when they work for me i fel them all accross my back top to bottom with great loading BUT 90% of the time i cant seem to groove the exercise and it goes from great to useless

shoulders: 45deg incline BB bench

traps: over weighted DB side raises