Trapezius:
the upper trapezius is best trained with SHRUGS.
DB or Cable shrugs. Super heavy shrugs are largely waste of time, youd be better off deadlifting
The upper traps are attached to the CLAVICLES & scapula, not shoulders, raise clavicles high as possible on every rep
John Meadows has best advice on shrugs
Use DBs
Pause at top
Moderate weight, moderate reps 8-15 range
https://t.co/u3DfwS5IkP
Middle and Lower Traps:
For mid traps, best compound is seated row with overhand pronated grip
recommend 8-12 rep range for these
John Meadows shows a version with independent handles
https://t.co/z4IvAem6og
If you want to target lower traps directly, the Y-raise is the best exercise
Long lever arm means weight will always be light, best done for 10-15 reps
https://t.co/xJfmv34GLI
Shoulders:
Anterior Delts get worked during ANY kind of Horizontal chest pressing
Best compound exercise to train them is reverse Grip DB Press
@MarcLobliner has a good video demonstrating these
6-12 range for reps
https://t.co/KchxcASjoA
For medial + anterior delts:
Shoulder pressing obviously, you want to press in the plane of scaption, not elbows straight out to sides
High Incline DB Press or Seated Smith machine Press works great
More stability=Greater muscular force output
https://t.co/Qc6vlFdt14
Front Delt Isolation:
Front raise works best, lot of ways to do this, plate, cables, DBs
Go slow and maximize muscular tension, momentum reps are pointless
https://t.co/uL0pWEZEQj
Medial Delts: Lateral Raises
Many people notice better results from lateral raises than they do from shoulder pressing
Same principle: slow reps, maximum mechanical tension
Take your sets to positive failure
Cables and cuffs work excellent
https://t.co/BETdpNbENA
Posterior Deltoids:
Posterior delts get trained during ANY kind of horizontal row, but they can be targeted directly
Machine Rear delt fly works well, best done for higher reps 15-20 rep range
bent Over DB raises also work
https://t.co/sEqn05SDgF
PECTORALS:
Best movement that hits all 3 divisions of pectoral muscle is Decline DB press
Flat DB Press also works about as well
6-12 rep range
https://t.co/ODIbqMaDqo
Lot of debate over targeting "upper pecs". Upper pec exercises typically work front delts way more than they do upper pectorals
reverse grip DB press works upper pecs very well (posted a few posts up)
Incline Cable fly is best for isolation
https://t.co/Y8dGTK4k3C
ARMS, BICEPS AND TRICEPS:
Best strategy for arms is High intensity training, SLOW reps, reach positive failure
Or High reps, also to positive failure
"heavy arm training"=bicep or tricep tear, not worth it
Biceps are most braindead simple muscle to work, do supinated curls
DBs, or cable, EZ bar works as well
Everyone with "Stubborn" biceps eventually learns that slower is better
-Forearms, you do hammer curls. Same principle as biceps.
There are no secret bicep or forearm exercises
https://t.co/4q5b9bkmEB
Triceps comprise about 2/3rd of upper arm mass
Classical cable pushdowns do work all 3 heads, if your triceps cant grow from those, blame your genetics
Lying DB Tricep extensions are 10/10 exercise as well, do not ever do less than 10 reps though
https://t.co/3hvZjaC7v2
Dips work triceps very well, compound exercise that also works chest and shoulders though
If you are very strong on dips, you will have some level of respectable tricep development
Once you can do high rep bw dips, do them weighted 6-10 rep range
Some people advocate training only long head of tricep
Tricep long head gets trained during any pressing exercises, whether its necessary to isolate them is debatable
I prefer stable movements, better force output
JM Press is great exercise for this
https://t.co/yGFWotoQeM
Back Muscles
Lats are the biggest one, primary muscle to grow for size, width
Best compound movement is neutral grip pullups, or pulldowns, Single arm rows also work, from overhead position
Dorian demonstrates using hammer strength pulldown
https://t.co/KDDFXkyToq
Braced 1-arm cable rows have become popular, these work fantastic, very joint friendly
https://t.co/MKheGoNXa1
If doing 1-arm DB rows, do NOT do them half kneeling on bench, very awkward, possibility for injury
Brace body, do them with more upright torso
https://t.co/H0JqBImFE8
Rhomboids are not superficially visible , and already get trained during any horizontal row, no need for special exercises for them
Back muscles are immensely powerful, I recommend 6-10 rep ranges, contract them HARD against meaningful loads
Abdominals:
Easiest muscles to train. The rectus abdominus and obliques all perform the same action, flexion of the spine and shortening distance between ribcage and pelvis
Impossible to isolate "lower abs" its all the same muscle
basic crunches suffice
https://t.co/AFTvol9tKf
Now we get to Legs, lets start with
GLUTEALS:
Gluteus Maximus muscles, hip extension is major function
For isolation, glute extension machine is best, very uncommon machine though, but use it if you have one available
https://t.co/bI190pSGNm
Best compound movement is reverse lunge
Very athletic exercise, builds hamstrings as well
Lunges work well in 8-20 rep range. Low rep range get ugly fast, dont compromise form for weight
https://t.co/YsHug9xvsy
Glute Bridge is very popular, but I never like because of how awkward it is to setup, but many people love it, definitely get results doing it
https://t.co/5bbJmBNKLM
Other good glute exercises are 45 degree reverse hyperextension, glute dominant squat, Horizontal leg press, and step ups
Lower body muscles I like moderate to high reps, 10-20 range
If you want to go heavier you can, do what suits your goals
Quadriceps: Very easy muscle to train, only need 1 or 2 good exercises
Leg extensions are best isolation exercise, sheer force is nonsense,
10-20 reps, these 100% build mass and strength, dont believe the unfounded criticism
https://t.co/aMIQvh8M6g
Compound movements, a quad dominant squat, with heels elevated
You WANT knees to shift forward, increase knee flexion
High bar, heels elevated, looks like this
https://t.co/VO22knOIYY
VMO squats like Ben Patrick advocates are great quad exercises
Ben shows a few versions here
https://t.co/3uQG6uuXMx
Hamstrings:
Seated leg curl is best isolation exercise, puts hamstrings in stretched position
Lying leg curl also works.
Nordic leg curl can be done, very challenging though, worth doing if an athlete
https://t.co/W4DmPctq3L
Nordics have become very popular,
Good video on how to start doing them
-GHR I dont consider a great exercise, machine is massive, very cumbersome. Not necessary to do, and doesnt even work glutes at all
https://t.co/yQ7fS9u3hh
Calves:
Only two ways to train calves
Standing Calf raises,
Seated Calf raises. These emphasizes Soleus, very good for achilles rehab
No Calf secrets. 8-12 reps, train them consistently, progressive overload applies
I will do longer and more in depth series on every muscle group and accompanying exercises on Substack starting next week
https://t.co/imeXiUJ8gR
