Biceps: Barbell curl Triceps: anything overhead Shoulders: dumbbell overhead press Quads: Front squat Glutes: Barbell bridge Obliques: don't wear a belt during ohp Back: Weighted chins Traps: rack pulls Calves: standing calf raise abs: vacuums chest: neck press
Luis Morgan
OP here. Can anyone please explain how to do them stomach vacuums
Caleb Peterson
Imo the back is too big to categorize under one single lift. Like DL hits tons of lower back and spinal erector, but not as much lats as rows or chin ups. Also a lot of the single best lifts for each individual lift might be isolations, which aren't necessarily the best lift for your routine as a whole.
>Biceps Incline DB curls. >Triceps One arm tricep cable extension. >Shoulders Standing DB shoulder press. >Quads Olympic squats. >Glutes BB hip thrust. >Obliques One arm farmer's walk. >Back Deadlift. >Traps DB shrugs. >Calves DB standing calf raises. >Abs Vacuums. >Chest Cable crossovers.
YouTube.
Ryan Carter
Can someone aware me on why vacuums are a good ab excercise?
Nathan Adams
Biceps: Hammer curl for long head. Incline curl for small head. Triceps: Skullcrusher for long head. Kickback for lateral head. (Fuck the medial head.) Front delt: Nothing iso, it gets enough from OHP and Bench. Lateral delt: Lateral Raise is the only answer. Rear delt: Reverse Flys, but if you row enough it's not crucial. Quads: Squats, but if you want an accessory, go with a Split Squat or Step Up. Glutes: Deadlift, but if you want an accessory, go with Hip Thruster Hamstrings: Let's add this muscle in, but it's still Deadlifts. Best iso is Romanians. Obliques: Hanging Leg Raises in which you circle your legs around. I think it's called wipers or something. Can do like two of them. Lats: Rows & Pullups. Both too valuable for just one. Traps: Heavy fucking Shrugs with scapula pinched. Also rack pulls. Calves: Who the fuck trains calves? Girls, I guess. I imagine calf raises, both seated and standing. Abs: Ab wheel. Chest: Incline Bench with scapula pinched down.
Owen Lewis
OP here. Same question
Sebastian Rivera
bump
Julian Campbell
the answers in this thread just attest to the fact that no one on Veeky Forums has lifted for over a year
Luis Russell
Where is your contribution to support that fact
Tyler Parker
>Biceps, Chin ups >Triceps, Close grip bench press >Shoulders, overhead press >Quads, Front squat >Glutes, Low Bar squat >Obliques, Farmer's walk >Back, Deadlift >Traps, Deadlift >Calves, Farmer's walk >Abs, Farmer's walk
Easton Collins
>vacuums are good for abs
This is wrong, stop trying to make fellow fitizens look like retards. It's like saying flexing without weights is the best exercise.
It'll be something like a hanging leg raise with weight plates involved or something. Something that involves weight plates and gravity
Always thought best exercises for abs were sit-up/ crunches (always preffered sit-ups, more challenging), and leg and knee raises. Never knew how to train obliques so mine aint worth shit, but I have good enough abs IMO.
Zachary Williams
>implying vacuums don't decrease waist size
Hudson Moore
Also, are back extension worth shit for lower back?
Colton Ramirez
>>Biceps incline curls >>Triceps skullcrushers, extensions and close grip bench >>Shoulders OHP, laterals and rear delt flies >>Quads front squats >>Glutes personally RDLs >>Obliques weighted oblique crunches >>Back rows, pull ups >>Traps farmers walks >>Calves leg press calf raises >>Abs decline weighted crunches >>Chest i think incline bench and weighted dips >hamstrings deadlifts
James Hall
OP here again.
Lateral leg raises and oblique crunches are literally the same right???
Also, for a starter, what is a good distance in farmer's walk, and a ggod weight?
Liam Collins
>weighted oblique crunches this is what i mean by oblique crunches youtube.com/watch?v=vL6m5b8XoVo just add weight to one of your hands
Robert Kelly
>Lateral leg raises and oblique crunches are literally the same right??? no they're not two completely different things but work the same muscle >Also, for a starter, what is a good distance in farmer's walk, and a ggod weight? personally i just hold it in place but you could take anything more than 20 feet. go heavy like 1 plate to 3 or damn near your deadlift max and walk somewhere and back and count that as a set, or if the space is small do laps.
Henry Reyes
>obliques windshield wipers, russian twists, side planks
Jonathan Jenkins
Is it ok if I did that exercise, but instead of doing it o a decline, I did with my legs on a completly flat horizontal surface? Wouldnt that take more effort, and thus work the muscle more?
Oliver Collins
>Biceps BB Curl >Triceps CGBP or Skullcrushers >Shoulders DB Shoulder Press >Quads Squat or Lunges >Glutes Squat or DL or Hip Thrust >Obliques Thread in needle >Back RowRowRowRowRow and pull ups >Traps Facepulls >Calves Calf Raises >Abs Dragonflags >Chest Bench or dips
Henry Murphy
is there any point on doing the 2 on a same workout?
Gabriel Baker
>I did with my legs on a completly flat horizontal surface? like a bench or a table?i mean i guess but id be wary. I personally think every ab exercise on a bench should be done at a decline since you have more range of motion and gravity's working against you
Xavier Cook
no there's not, i dont think obliques need two exercises. Abs however do
Jacob Jackson
I don't think they're the best, although they do help stretch the innermost core after ab dominant exercises. Example would be do a strict form plank for as long as you can with good form, and then once you're done and your breath is recovered, do a stomach vacuum for 5 reps. You'll feel a stretch in the inner wall of your abs
Matthew Baker
Very useful. didn't fully develop that Christmas tree lower back till i started doing them
Noah Butler
Wouldnt gravity work even more aganist you if you had your legs completely horizontal, and them forming a 90 degree angle with the rest of your body?
Christopher Rodriguez
no i mean if youre laying down on a bench where one end is damn near on the ground and the other is up in the air then gravity is working clearly against you, also theres a huge difference in range of motion when doing decline crunches than regular crunches.
Brody Hernandez
So, this whole thread in a nutshell
>back: back extention, pull ups and chin ups >traps: farmers walk, face pulls and shrugs >chest: bench press and cable crossovers >biceps: BB or DB curl >triceps: skull crushers and dips >abs: sit ups/ crunches, leg and knee raises,vacuums maybe >obliques: obliqe crunches >quads: squats >hamstrings: squats >calves: calf raises
is this good enough to make a routine? what adjusments should I make?
Wyatt Roberts
you forgot shoulders
Michael Turner
Row you shit
Christian Hughes
>biceps: Curls with any kind of equipment
Well no fucking shit, retard.
William Taylor
>>hamstrings: squats kek
Michael Hill
>Biceps incline DB curls >Triceps tricep pulldown >Shoulders SEATED BEHIND THE NECK SMITH MACHINE MILITARY PRESS combined with LEANING CABLE LATERAL RAISES >Quads front squats >Glutes diddly >Obliques weighted windshield wipers >Back cheat rows >Traps above the knee rack pulls >Calves I don't train calves >Abs heavy ab pulldown >Chest
Isaiah Cruz
fuck my shoulders up, the post
Nathan Foster
>he fell for the "behind the neck will injure you" meme
Kayden Lopez
Tested and succeeded:
>Biceps 5x15 Hammercurls >Triceps Tricep extensions/skullcrushers >Shoulders Overhead Press >Quads Front Squat >Glutes Dunno, don't directly work it >Obliques Russian Twists to failure and even beyond >Back 5x15 Pullups >Traps Neck bridges, casual boxer neck exercises >Calves Don't work it directly >Abs Ab roll, fucking killer >Chest Dips
Leo Garcia
I like this list the most but I would include dips for shoulders, add RDL for hammies, and include rack pulls for traps.
Bis- barbell curl Tris- close grip bench or french press Delts- depends which head but probably db ohp Quads- whatever squat you feel in your quads Glutes- lunges or glute bridge Hams- conventional dl or rdl Obliques and abs- don't wear a belt, work up to front levers Traps/upper back- barbell and db rows(grip as wide as your bench or flare elbows a little) Lats-weighted pullup(prone grip as wide as your ohp grip), pullovers Calves- calf raises(if you do these holding a heavy barbell for long sets your forearms will also grow) Chest- bench, db bench, actually give reverse grip a try
Dylan Nguyen
You may be using mostly hip flexors for leg raises, check your form