word of the day . . . and what works best for you?

[alfresco]

The word of the day is proprioception.

Proprioception - Wikipedia, the free encyclopedia

"It is the sense that indicates whether the body is moving with
required effort, as well as where the various parts of the body
are located in relation to each other."

My wife used this word today (I had never heard it before) when we
were talking about the article that our member Creation posted
having to do with why "you don't need to change exercises . . ."

I said to her that we all have a few exercises that we should stick
with, a few exercises for each body part that you really "feel", you
have that mind / body connection with, and those consequently will
bring you the best results. And it's not about the amount of weight you
use (though progression is paramount), it's exercising the muscle.

We all have certain exercise / movements like that for each body part.
They never fail to produce results, they feel good, feel natural to you
body, you make great progress on, always produce a great pump
(I think this is usually an important indicator of effectiveness) and you
never get injured doing them. When you find these exercises, why
change?

For me:

Legs . . . I have yet to find one particular exercise for my legs, and
although I can always feel leg extensions, put done exclusively, the
appearance of my legs have not changed as a result of this one
exercise. So for me it's a quick sequence of exercises that works
best; legs presses / leg extensions / squats.

Hamstrings . . . stiff leg deadlights (form is sooo important).

Calves . . . very high rep standing calf raises followed by toe presses
on leg press machine.

Back . . V grip chin-ups, pronated chin-ups and pulley rows.

Chest . . . dips and decline presses (though I rarely work chest).

Shoulders . . . lateral raises and press behind the neck.

Triceps . . . incline EZ curl bar extensions, reverse or normal grip
lying triceps extensions, and pushdowns.

Biceps . . . incline db curls followed by supinated chins or pulldowns,
and alternating db curls. Also rope cable curls (a new one for me,
love it).

Forearms . . . anything but reverse curls or "hammer" curls.

What about you? What exercises do you always do, always works,
and you never get injured doing?

 

[michelin]

I always do squats, incline bench press, bent over rows, EZ bar tricep extensions, military press and concentration curls. They all feel good and work for me.
Of course I do many others but these are my core set that give me my sense of proprioception