I followed the original lay out. I mean technically you could say which exercise works the calves, neck etc
[quote]Wilba wrote:
ab_power wrote:
Reading all these lists, I’ve been searching for a good main triceps exercise. I do a lot of benching (2x a week) and have a day dedicated to arms. But I can’t do close grip and dips, there is a bit of pain when doing those exercises. I was thinking heavy tate presses and/or DB skullcrushers… what do you guys think?
Give DB tri extensions a shot. Use one heavy dumbell and an inline bench with adjustable seat or sit backwards on a preacher bench. Great ROM.
[/quote]
PJR Pullovers, Face-away Extensions (kneeling/standing), Reverse-grip (wide) smith bench presses…
[quote]undeadlift wrote:
shizen wrote:
skullcrushers are amazing you should do them, very hard and you can load a lot of weight. Do both barbell and dumbbells, nothing hits my triceps harder.
Yeah, skullcrushers are amazing. I find overhead skullcrushers hit my triceps the best.[/quote]
Do you guys do them with the textbook extension type movement or with more of a pressing and pullover motion ?
Whenever I try to do a textbook extension, my elbows attempt to kill me…
Been that way even at the very beginning of my lifting career, so maybe it’s genetics/leverage/whatever…
[quote]Cephalic_Carnage wrote:
undeadlift wrote:
shizen wrote:
skullcrushers are amazing you should do them, very hard and you can load a lot of weight. Do both barbell and dumbbells, nothing hits my triceps harder.
Yeah, skullcrushers are amazing. I find overhead skullcrushers hit my triceps the best.
Do you guys do them with the textbook extension type movement or with more of a pressing and pullover motion ?
Whenever I try to do a textbook extension, my elbows attempt to kill me…
Been that way even at the very beginning of my lifting career, so maybe it’s genetics/leverage/whatever…[/quote]
Actually i feel that to, skullcrushers are elbow busters but they work, so i do them in 2-3 cycles in a year. Dips and CG Presses are the best, but I dont know why people say pressdowns are bad, i dont think they are any bad, just overused.
[quote]Cephalic_Carnage wrote:
undeadlift wrote:
shizen wrote:
skullcrushers are amazing you should do them, very hard and you can load a lot of weight. Do both barbell and dumbbells, nothing hits my triceps harder.
Yeah, skullcrushers are amazing. I find overhead skullcrushers hit my triceps the best.
Do you guys do them with the textbook extension type movement or with more of a pressing and pullover motion ?
Whenever I try to do a textbook extension, my elbows attempt to kill me…
Been that way even at the very beginning of my lifting career, so maybe it’s genetics/leverage/whatever…[/quote]
I had a bit of elbow pain when doing them with a barbell, but I switched to dumbells and ez-curl bar and there is no pain whatsoever. But while you guys are answering my main question, without making another thread, how does this look:
EZ-curl skull crushers w/ pull-over 4 sets, 6-8 reps.
Pushdowns, 4 sets, 10 reps.
1 arm DB extension (standing), 4 sets 6 reps.
[quote]Cephalic_Carnage wrote:
undeadlift wrote:
shizen wrote:
skullcrushers are amazing you should do them, very hard and you can load a lot of weight. Do both barbell and dumbbells, nothing hits my triceps harder.
Yeah, skullcrushers are amazing. I find overhead skullcrushers hit my triceps the best.
Do you guys do them with the textbook extension type movement or with more of a pressing and pullover motion ?
Whenever I try to do a textbook extension, my elbows attempt to kill me…
Been that way even at the very beginning of my lifting career, so maybe it’s genetics/leverage/whatever…[/quote]
Whenever I do overhead skullcrushers, I do textbook extensions. I don’t feel my elbows, but my inner tricep tendons ripping apart, which is why I love them. They’re my first choice as far as isolation work for tricep development is concerned.
Muscle Group - Best - Worst
Biceps: Curls - Pull Ups
Triceps: Tri. Pushdown - N/A
Back: Chin ups - Lat Raise Machine
Chest: DB Bench - Push Ups
Legs/Hips: Squats - Lunges
Calves: Soccer - Everything else.
Chest - DB Bench/DB Flyes
Bi’s - BB Curl/any kind of cable curl
Tri’s - Triceps Pushdowns/Overhead Ext.
Legs - Hex-bar DL (just me)/Leg Press
Back - Kroc Rows/Seated Rows
Shoulder - Heavy Side Raises/Upright Rows
Calves - Running?
Traps - DB Shrugs/Machine Shrugs
[quote]ab_power wrote:
Cephalic_Carnage wrote:
undeadlift wrote:
shizen wrote:
skullcrushers are amazing you should do them, very hard and you can load a lot of weight. Do both barbell and dumbbells, nothing hits my triceps harder.
Yeah, skullcrushers are amazing. I find overhead skullcrushers hit my triceps the best.
Do you guys do them with the textbook extension type movement or with more of a pressing and pullover motion ?
Whenever I try to do a textbook extension, my elbows attempt to kill me…
Been that way even at the very beginning of my lifting career, so maybe it’s genetics/leverage/whatever…
I had a bit of elbow pain when doing them with a barbell, but I switched to dumbells and ez-curl bar and there is no pain whatsoever. But while you guys are answering my main question, without making another thread, how does this look:
EZ-curl skull crushers w/ pull-over 4 sets, 6-8 reps.
Pushdowns, 4 sets, 10 reps.
1 arm DB extension (standing), 4 sets 6 reps. [/quote]
Id cut the volume down in half and do this routine twice a week, do dips and cg presses man, they r the best, but thats just another routine.
Here’s my best/worst…
Chest: BB Bench/machine flys
Bi’s: Barbell Curls/High Cable Curls
Tri’s: Skulls/kickbacks
Legs: Squat (A2G)/ sissy squat, that thing where you put a plate on your chest and lean back, it’s fuckin stupid.
Back: Pullups/Bent lat raise
Shoulders: Military press/arm circles?
I really don’t like the idea of a “worst” method of categorizing exercises. As long as you can work the target muscle and add progressive resistance, it’s a valuable exercise IMO. Some might be “more” useful than others for certain purposes, but unless they are limited in their progressive nature they’re useful.
As for “best” exercises for me:
Chest: DB bench (incline, flat, decline whatever)
Bi’s: curls (BB, DB, incline, etc…)
Tri’s: either close grip bench, dips or reverse grip Smith bench
Quads: Leg press, machine hack squat or high bar back squats
Hammies: RDL, leg curls
Calves: Calf raises (seated, leg press, etc…)
Back: Deads (rack, off the floor, sumo, etc…) and pull-ups (chins or pull-downs also included)
Shoulders: Overhead press, lateral raise, or wide grip upright rows (if your shoulders tolerate them)
[quote]Sentoguy wrote:
…or wide grip upright rows (if your shoulders tolerate them)
[/quote]
You got any luck doing those ?
I never get them right for some reason, always feels as if something in my shoulders is going to tear any second.
Not that many pros doing those either…
[quote]Cephalic_Carnage wrote:
Sentoguy wrote:
…or wide grip upright rows (if your shoulders tolerate them)
You got any luck doing those ?
I never get them right for some reason, always feels as if something in my shoulders is going to tear any second.
Not that many pros doing those either… [/quote]
They do serve for hypertrophy of shoulders and give amazing pumps (at least fo me). The problem is that it is an exercise that is dangerous for many people as it can lead fo injury. The big problem in the internal rotation.
Do the following: Extend your arm with a hammer grip, like your doint bent laterals but standing up. Then put your hand over your shoulder (more in the anterior part). Then imagine you r poring something down (like you r putting milk in a cup or w.e.). You wi.ll notice a big rotation in your shoulder. With heavy weights and doing this continuously is going to fuck up your shoulder, its called internal rotation, just to recall. It may not hurt at first but years of heavy loads can suddenly destroy your shoulders. If it hurts right now, dont do it whatsoever, if it doesnt hurt, id do it in cycles of 3-4 times a year for 6 weeks ±
[quote]Cephalic_Carnage wrote:
Sentoguy wrote:
…or wide grip upright rows (if your shoulders tolerate them)
You got any luck doing those ?
I never get them right for some reason, always feels as if something in my shoulders is going to tear any second.
Not that many pros doing those either… [/quote]
I’ve done them in the past and liked them. I’ve got pretty flexible/good shoulders though, so they’re ok for me, not necessarily for anyone else. I also do them basically like bent arm lateral raises (lifting my shoulders out to the sides) with strict form. I’m sure they would be much more dangerous if I were to start adding some english to try to hoist maximal weights.
Yeah, I don’t see a lot of pros doing them either, but then again, I’m not anywhere near the size of those pros. I’m still in a mass building stage, while they are mostly trying to refine the huge amounts of mass that they’ve already built.
Note that I do not do all my favorite exercises in one workout for a bodypart.
Chest
Best: Incline DB Press, Hammer Strength Bench Press, pec deck flies, incline db flies, cable crossovers, incline press
Worst: Flat bench press, flat flies, flat db press, decline flies, decline press
Biceps
Bar curls, EZ curls, incline db curl, concentration curl, preacher curl, machine preacher curl
Worst: NA for me
Quads
Best: Hack Squats, Smith machine squats, leg press, walking lunges, single leg squat, squats
Worst: Leg extensions
Hamstrings
Best: GHR (BEST!), pullthroughs, high stance leg press, all leg curls
Worst: Stiff leg deadlift
Calves
Best: Standing calf raise, seated calf raise, one leg calf raise with db in hand, Donky calf raise, toe press
Worst: NA
Shoulders
Best: overhead DB or bar press, cable laterals, db laterals, machine laterals
Worst: Behind neck press
Traps
Best: DB, hammer strength or machine shrugs
Worst: Barbell shrugs
Triceps
Best: Close grip bench, reverse grip bench, tricep extension, pressdown
Worst: kickbacks
Back
Best: Pullover machine, stiff arm pulldown, chinups, pullups, lat pulldowns, supported row, db row, cable row, barbell row, Hammer srength pulldown, hammer strength one arm row, hammer srength DY (dorian yates) row
Worst: Selectorized machine row, gravitron pullup
Rear delts
rear delt db raise, reverse pec deck, face pull, scarecrow
Worst: bent over cable lateral raise
[quote]Bricknyce wrote:
Shoulders
Best: overhead DB or bar press, cable laterals, db laterals, machine laterals
Worst: Behind neck press
[/quote]
Hmm, mind telling why you consider the btn the worst ?
I only started doing those today (tried them out during current DC cruise time) and found that I was pathetically weak on those…
No matter the grip width (did them on the smith machine due to lack of a training partner), I had extreme tricep involvement (without going anywhere near lockout) and ended up doing them with very restricted ROM (from ears to 20 or so cm above my head) and a fairly wide grip (my arms may not be as long as you guys’ arms, though, but they’re def. not short either).
I did like 40 pounds less than on DB seated OHP’s (Both db’s counted together, of course), how fucked up is that (I didn’t cheat on either exercise)?
Then again, first time doing the exercise (never needed it before, but want some new heavy shoulder stuff now…).