10 things that worked for you.

[SirTeddy]

1. Only pressing movements for chest.
2. Rack deadlift for back
3. Curl-grip bench press for triceps (a real killer)
4. Close-grip floor press for triceps
5. Incline dumbbel curls for bis
6. Front squats for quads
7. Chin-ups for back and bis
8. Good mornings for lower back, glutes and hams
9. Low reps!! (3-6)
10. Ketosis for fat loss

 

[Maxmonzter]

HELL YEAH!!! ATG BABY!!!!

i agree with that

 

[Natureboypkr]

1) "Real" Squats
2) Bench Presses
3) Deadlifts
4)Barbell Rows
5)Dumbbell shoulder presses
6)Close-grip bench presses
7)Barbell curls
8)Leg presses
9)T-bar rows
10)Incline bench presses

These are my top 10. There are more exercises that work great for me, but I only listed my main mass builders.

 

[Hypocrisy86]

1. No chatting, or out-of-the-zone-chatter
2. Music must be full blast
3. No less than 6 reps for gains (for me eating more and more and doing no less than 6 reps, i still see size gain)

thus far..

 

[Line]

Not really things that "work" for me as much as tidbits I've learned over the years. A lot of it is common sense with a bit of insight thrown in.

1. Don't neglect legs.
2. Learn to love the barbell.
3. There are always better options than machines.
4. The mirror is more honest than the scale.
5. Deadlifts are pretty great.
6. Strength leads to gains.
7. Diet is pretty damn important.
8. Do research.
9. As you get older, the chance of injury increases.
10. Ignore 99% of what you hear.

 

[Zigurd]

1. Ass to grass squats
2. Loading the spine as much as you can.
3. Good sleep.
4. Proper nutrition
5. Read, learn, apply, produce.
6. Pushing/pulling > "stretching" (dumbbell flys, etc...)
7. Overloading consistently.
8. Compounds > isolation.
9. Isolation > Compounds
10. Listening to my body.

 

[mvsf1]

6. Pushing/pulling > "stretching" (dumbbell flys, etc...)

Yeah, I agree 100%, "streching movements" only to pump up.

 

[Natzo]

1. Only pressing movements for chest.
2. Rack deadlift for back
3. Curl-grip bench press for triceps (a real killer)
4. Close-grip floor press for triceps
5. Incline dumbbel curls for bis
6. Front squats for quads
7. Chin-ups for back and bis
8. Good mornings for lower back, glutes and hams
9. Low reps!! (3-6)
10. Ketosis for fat loss

gonna try that.. never did it before..

 

[MrChewiebitums]

3. Curl-grip bench press for triceps (a real killer)

we call those lying tricep extensions or skull crushers

 

[Zigurd]

we call those lying tricep extensions or skull crushers

I doubt he is talking about that bro.

 

[MrChewiebitums]

i`m trying to figure out exactly how to perform this curl grip bench press....
is it a close grip bench press with EZ-bar?

 

[El Freako]

Its with a reverse grip I expect.

 

[Zigurd]

i`m trying to figure out exactly how to perform this curl grip bench press....
is it a close grip bench press with EZ-bar?

I imagine you grab the barbell with a "chin-up" grip and do the same motion but pulling elbows in and not to the sides.

Like this, but on your back using a barbell.

 

[miamiracing]

i`m trying to figure out exactly how to perform this curl grip bench press....
is it a close grip bench press with EZ-bar?

just like ben said, he prob. means rev. grip benchpress...

 

[SirTeddy]

just like ben said, he prob. means rev. grip benchpress...

Yup. That's just what I mean. I get a grazy tension on my lateral head from this exercise. Try it! Balancing the bar is a bit tricky at first but it can also be performed in the smith machine.

 

[Clint]

1. Cheater BB Curls - not every session but couple times a month.
2. Proper rotator warmups for shoulder health
3. 5 minutes on the bicycle prior to legs for good warmup
4. High reps for legs
5. Grip work works wonders for forearm growth

cant think of anything else off the top of my head.

 

[El Freako]

1. Cheater BB Curls - not every session but couple times a month.
2. Proper rotator warmups for shoulder health
3. 5 minutes on the bicycle prior to legs for good warmup
4. High reps for legs
5. Grip work works wonders for forearm growth

cant think of anything else off the top of my head.

Fucking-A on 2 and 5.

 

[Pickle]

1.masturbation
2. eating toast with vegemite
3. watching my donut intake
4.Sleeping on my front
5. Doing 100pound leg extensions at 12
6. Manning up on the rugby field
7. Training chest and arms only
8. Training body part splitts
9. Not training
10. All body training(minus legs)

1-10 is my history in chronological order different things work at different times

 

[Tunen]

1. The Simplicity of Periodicity
2. Headbands
3. ART treatments
4. Colorful compression tights
5. An extra inch of heel for squats
6. Thick white fitness socks pulled up to knees
7. Stopping the dicking around in the nutrition department
8. Stretching my shoulders 5 times per day
9. Removing neck-lining from all t-shirts
10. Keeping the hip forward at all times on squats

 

[El Freako]

4.Sleeping on my front

I can barely sleep on my side little own my front. Side puts my shoulder out and front makes it harder to breathe due to my weight. Life as a little big man is hard!