Something to Benefit Us All

Bigger Stronger Leaner Competitive Bodybuilding
1

I cannot take complete credit for this idea as I’ve been meaning to do this since Thib came out with his “how to design a program” series, but I was thinking of making a more complete exercise index.

I figured it’d be a good idea to get everyone involved as each of you probably have your own exercises and methods that you came up with and can share.

So if you’re up to it, dump some of your ideas in here. I was thinking of separating the movements into categories such as core/compound movements, secondary (compound, but less room for progression), and tertiary (isolation, least room for progression, movements good for pre-exhaust & such). Obviously some exercises will overlap the categories due to your personal scenario, likes/dislikes, weaknesses & strengths, but my idea is to get a good list down for reference when you’re looking to switch things up a bit or design a new program for yourself.

I’ll definitely be doing this at least for myself, but if anyone else wants to get involved, by all means. I’ll be formatting it into a spreadsheet or something that can be stickied or whatever.

Let me know,

2

200 pullups a day, everyday, for 4 weeks

3

[quote]Standard Donkey wrote:
200 pullups a day, everyday, for 4 weeks[/quote]

fuck that dude, what are you trying to do man?

I got waaaaaayy too big doing that program!!1

4

Tree-climbing for reps.

5

Great idea, I hope other people who have ideas to offer take this seriously and contribute.

I don’t use any special exercises that most people don’t know. Wish I had something for you.

6

[quote]Standard Donkey wrote:
200 pullups a day, everyday, for 4 weeks[/quote]

I gotta get passed 7 first

7

This is something you need to incorporate into your routine asap to stay functional

8

Here’s some downers to kick things off.

Not everyone has the frame or muscle shape to actually look good. Some of us actually have the genetics (endo-meso, or ecto-meso or even pure meso) to make something of ourselves, and can tolerate higher training volume, higher frequency of training, aggressive strength gains between sessions and add muscle bulk without looking like a fat guy.

Most of the articles here and principles (4:1 fat to muscle gain if you’re an FFB, training whole body in a single session for an EXTENDED period of time for BEST gains) are written assuming you do NOT have the genetics to ever look like a bber and should be taken with a grain of salt.
I believe that you establish your base frame in your initial year or so of training if you’re post puberty imo…so withholding the food intake in this initial stage could break your chances of ever making a difference.

Also exercise selection is the most important factor regardless of most anythign else if physique is your goal, AND you’re anything but a rank beginner. Most kids from 16-20 on this site are making a HUGE mistake following a blanket program like WS4SB/rippetoe indefinitely with bodybuilding as a future goal imo.

If you’re lucky you’ll get good back-width and proportion within your first year of correct training. THickness for most comes from years of heavy lifting and/or heavy repeated spinal loading or even overhead lifting.

IF youve been training a couple of years AND gained considerable amount of weight and/or muscle and strength and still don;t look like you lift…you will NEVER have a bb-type physique (V-taper/X frame) in this lifetime.

If thats your goal, then more power to you. BBing originated as a means to getting skinny or short or young guys getting bigger and stronger. They realized that having wide shoulders (relaoitve to waist) made a person look impressive…people got carried away and decided that the ILLUSION was all that mattered and now we have undersized and short natties walking around with medium sized shoulders and no ABSOLUTE size considering themselves bodybuilders.

Natural bodybuilding has now become all about looking big with NO ONE ELSE near you and ONLY with your shirt off in a carefully selected photograph with clever lighting and camera angles - when you’re cut up! Quite a few of the wonderful natural physiques from this site won;t even look like they lift in regular clothes.

Bah whatever…

9

TRY TWICE A DAY TRAINING THREE DAYS A WEEK

heavy am

lighter more volume PM.

10

I don’t get exactly what you are trying to do?

Make a description of how to perform each excercise?
If so, these already exist.

Forgive me if I’m reading this wrong I just don’t know what you’re trying to achieve?

11

The idea was for an index. Not a description of each exercise, but merely a list, of common & possibly not so common exercises to make program design easier. If you look at Thib’s article on program design he has one in there, but it is by no means a complete list, as he himself acknowledges it himself. MY idea was to develop a MORE complete list.

If you think it’s a shit idea that’s fine by me, but if you think this is something that could help you in your bodybuilding endeavors throw some ideas in here of something like a list of the back width exercises you use, or upper chest … doesn’t matter.

I’m sure one person’s rotation of exercises can differ completely from another’s. But instead of having some new guy/gal come on to this site everyday asking for a good exercise to work this or that, they can be directed to this list.

Again if you don’t like the idea fine, but if you want to contribute great. I’m working on a list myself, but I don’t see any sense in sharing it if no one else is interested.

12

[quote]Blongo wrote:
The idea was for an index. Not a description of each exercise, but merely a list, of common & possibly not so common exercises to make program design easier. If you look at Thib’s article on program design he has one in there, but it is by no means a complete list, as he himself acknowledges it himself. MY idea was to develop a MORE complete list.

If you think it’s a shit idea that’s fine by me, but if you think this is something that could help you in your bodybuilding endeavors throw some ideas in here of something like a list of the back width exercises you use, or upper chest … doesn’t matter.

I’m sure one person’s rotation of exercises can differ completely from another’s. But instead of having some new guy/gal come on to this site everyday asking for a good exercise to work this or that, they can be directed to this list.

Again if you don’t like the idea fine, but if you want to contribute great. I’m working on a list myself, but I don’t see any sense in sharing it if no one else is interested.[/quote]

Do you mean something like this:
Hamstring Options;
-Leg Curl, for Biceps Femoris and Semitendinosis
-RDL, for Biceps Femoris and Semitendinosis
-Wide Stance RDL, for concentration on Semitendonosis
-RDL to Clean, for funny looks in the gym
-Goodmorning, assistance for Squats
-SLDL
-GHR, Short Head Concentration
-Natural GHR
-Hamstring Pawback, rehab and to chat with leotard clad vixin

Calf Options;
Etc, etc,

If this is what you have in mind, a reference someone can use, say, if they want more upper pec development, they can check to see what Pec movements are recommended for that purpose. And, if it’s in Wikipedia format so it can be constantly revised and updated, then I think it’s a great idea.

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www.exrx.net/Lists/Directory.html

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^^ great site

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That site is the general idea, but I still feel there are plenty of “special” exercises that can be added to that list. Too bad there isn’t a function allowing one to add to that list.

I’ll be working on a list including special exercises that authors from this site have posted in articles & such.

Feel free to PM me if you’re interested in it

16

[quote]Blongo wrote:
That site is the general idea, but I still feel there are plenty of “special” exercises that can be added to that list. Too bad there isn’t a function allowing one to add to that list.

I’ll be working on a list including special exercises that authors from this site have posted in articles & such.

Feel free to PM me if you’re interested in it[/quote]

I want to know who the hell needs “special exercises”.

They’re called the “Basics” for a reason.

17

Nice post Tribunal. Btw can someone tell me how an X-frame is different from a V frame? I understand what the V frame is, but don’t get the X frame part.

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[quote]waylanderxx wrote:
Nice post Tribunal. Btw can someone tell me how an X-frame is different from a V frame? I understand what the V frame is, but don’t get the X frame part.[/quote]

X is V plus quad sweep.

19

[quote]Brant_Drake wrote:
waylanderxx wrote:
Nice post Tribunal. Btw can someone tell me how an X-frame is different from a V frame? I understand what the V frame is, but don’t get the X frame part.

X is V plus quad sweep. [/quote]

great, thanks

20

TD, I never got your pms from a while back. If you can try again, or post in my log or something, I would appreciate it.