Stiff legs is hammys...

Favorite exercise is forearm tugs. And by forearm I mean I work my forearms doing them.

fap 4 forearms

Yea bro and sex for core yea

dey like same thing ye?


anyways, gonna drop 2 more godly knowledge bombs up in this bitch, hopefully other people know some cool shiz too

For upper chest - Guillotine press - Because most upper chest m fibers attach at the upper arm this is gg for dat upper chest gains. But whenever doing pushing movements should include rear delt work - even 1 set of rear delt cable flies between every bench set. Shoulder injuries will likely come about by either a) bad form, and muscle imbalances caused by neglecting the posterior delt.


For tri's - tri pushdowns are goat - whatever you can do the most weight with, with proper form is best. This is gg for 2 short heads of the tricep. To best target the long head you need to do some over head elbow extension - ie, skull crushers etc.



now, anyone else want to contribute?

Also what do you mean tricep push downs for maximum mechanical load and extensions for lots of metabolic fatigue

Fat bar everything for forearms

Unless you're a pro/on gear there's really not much of a difference in doing accessory lifts and doing all different variations on a muscle, just lift some weights.

Keep the bench/dead/squat/OHP your mains and never exclude them and you're golden

Don't really need to hit abs directly . If you do , do something like planks.

This post was edited by dirTyMan on Apr 8 2016 12:21pm

planks are an incredible workout all-around but never underestimate the importance of core strength

bicycle crunches are good! abs/obliques simultaneously

if you're doing bb/compound lifts that works out core/stabilizing muscles quite a bit by themselves, if that's what you mean, then yeah not much of a need to focus abs.

This post was edited by Wretch on Apr 8 2016 02:02pm