your weakest body part (figuratively)

Easily chest for me. plenty of strength but god damit I could use some new ideas on an angle of attack. Bad right shoulder but that's no excuse because I'm left handed.

Something that hammers right down the middle.

Begin.

 

My personal trainer at work is the best. I always forget this one. I guess it would be incline flys, but using the cables from the bottom of the two Nautilus machines. Terrible explanation. I know. I grab a stationary incline bench and put two small handles on the cables. That exercise always tears me up.

I'm sure not all gyms would have an awkward setup like this.

I also like the cable crossovers using the top cables of the same two Nautilus machines.

Incline Cable Flye

Dumbell incline flys work well as a finisher for the upper but far as mass building they just don't meausure up.

Close grip bench press for a month might shake it up.

My lower back. Always seem to strain it if I work it too much.

Do you do hyperextentions?

 

Not any more. I pretty much avoid it all together as it tends to get injured if I mess with it and if your lower back is hurting you aint working out any part of your body because it hurts to much. Its more of a stabalizer area anyway and doesnt need that much attention imo.

SW

All do respect I do agree with a sore lower back but when you strengthen it then your entire body because a cement wrecking ball.

Good mornings (which nobody) ever does will give you strength beyond words. 3 to 4 sets max but u have to move quick between sets.

 

 

.......Tr just going real light for lower back with super strict form when the soreness subsides. Eventually that LB will dominate to new levels of strength and will most likely never bother you again.

Less sets with high intensity always wins.

Train...exactly as Search stated.... do the hyperextentions and good mornings but please, PLEASE, review how to do these as you can really mess yourself up if you round your back and go to heavy. Also, I had major lower back issues for years while lifting, the 1 key thing that I have done that has pretty much gotten rid of the pain 100%.... strengthen your core. Do some solid ab routines 2-3x a week and youll see your lower back pain diminish greatly.

Search... I know you said that the DB flyes are your finishing move, have you tried going heavier on them. I will sometimes do 3 sets of 8-10 on incline flyes for mass and boy have they helped add some size to the overall chest. I also like varying my grip width and angle while benching. say you are doing 3 total sets on flat bench...ill do 1 wide, 1 neutral, and 1 closer (but not tricep close). Can do this with all angles of the bench and it has helped me over the years

js exactly. properly done good mornings start with just the bar if that. Once a week for 3 months you'll be doing sets of 12-15 with plates. Seriously a wicked low back builder. Actually Js I do get some upper mass from incline dumbell flys. I use 55's for sets of 8-10 and do a drop set to 45...35. I'm just shoulder heavy so the delts want to take over almost every mevement.involving chest.

I like your bench routine and will try it strictly for a month. Appreciate that attack plan.

side not if you guys don't know. Decline bench is used improperly by 99.9999% of iron enthusiasts. Take the bar down literally to your throat or upper clavicle. Won't be able to shit for weight but maybe quarters but your lower chest will flood with blood. Hidden little gem there for ya.

, have you tried going heavier on them

I can and will. 60 as far as I can go without too much bend in the elbows. Helpful tip - time to up the poundage.I turn knuckles to the ceiling on the way down - the stretch really makes a difference if you have not tried doing so.

Any movements at all that are new and working on any body part let us know. Learning never stops in this science. I have a million angles to share on different body parts that you boys may not know about - just ask.

agree completely with your execution on the lower back with good mornings. first started with less than the bar just to play it safe...used the barbells that are fixed weight.

I love doing dropsets with incline flyes, really gets a good pump and soreness that words cant describe. except when you go to reach for something and the pec locks up on ya.

ive used that bench routine from time to time when i get in a rut and stagnate on growth. i tend to do the incline sets on 1 day and the decline/flat during a different week so not overdoing it. but 3-4 sets of that is a hell of burner if you do it right and proper placements. so glad someone else notices this with decline! ive corrected too many people that i dont bother anymore because they dont listen.

and if you are talk to me...weight wise yes I go heavier than that but I dont drop lower than 8 reps for the sets because less than that isnt really helping me.

excellent tip with the knuckles turn. ive also done DB flyes standing up using this approach of turning out the db. ill use a very very light weight because its hard enough with a 20lb db sometimes to get a 12-15 sets of them standing up

Good Thread

Lower back is the trunk.

My weakest body part is biceps..... but I rarely hit them.  Curls are just too boring.

there is your problem....you are only doing curls. there are numerous of exercises you can do to blast the biceps instead of the plane jane curls. doing the curls arent going to get you well developed biceps mainly because you are not hitting the entire muscle and youre developing muscle memory which is not what you want. try doing some off the wall exercises if you are experienced enough or do some drop sets. i think youll see some fullness add

Not much of a weight lifter but am in shape and workout a lot.  Routine for the past year and a half has been along these lines.....

Pullups/Pushups Supersets...... About all I do for upper body but can do a lot of them...... weekly

Legs...... weighted lunges, balls to the wall sprints, box jumps.... weekly

Core....... morning calethescenics.... 5 minutes daily. 

Other..... dumbell dead lifts (weekly)...... fast running mile or two (1-2 a week)

Will lift weights for a month every 6 months or so but have found that the above routine is fun and easy.   When get into a gym, will do shrugs, leg sleds, and maybe some heavy back work like T Bar or something.

Bingo.

I would add that the bicep is a small muscle. See a lot of people knocking out 9-12 sets and getting nothing but a flat over blasted muscle.

Warm up really well 1-2 sets and jump right into high intensity drop sets in different colors. If your front delt is flexing then you're cheating. 9/10 do it.

 

 

What do your drop sets consist of ? Do you just drop one increment of bar or dumb bell? What are the different bicep moves you would recommend?

 

SW

pm me on that train. Not posting a decade of closing secrets to the board.

I will add a full inch in 2 weeks top to your bis regardless of any genetic deficiency. No I'm not some asshole trainer that knows it all tipping the scale at a buck 65 but you're definitely a worker that asks questions.

Friend request sent.

Search...you seem like you have a very decent knowledge in sports/nutrition/ets... would love to hear your bicep that you mentioned above. always interested in learning new things. I do like what you mentioned about the front of the shoulder with biceps. I personally like to keep my thumb unwrapped (same side as fingers) rather than clamping down while curling...it really forces your biceps to do all the work because it takes out the forearm and wrist strength.

PM me. would like to run something by ya that I really dont want thrown out to everyone with nutrition.



train... seeing them guns improve yet?

upper chest for me.. the strength goes away pretty quickly if I don't work on it.

Search I read all your stuff you write.   Will you accept a PM from me?
I can not get my biceps to grow.  I have working out prob over ten years at gym. (33 now).    I would appreciate if you could help me out.