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?
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.
yeah buddy lol
high/mid/low feet placement?
Chest- cable crossover
Deltoids- lateral raises
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?
worst- wide grip pullups