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 The MUSTS!!!! (a rant)
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| Author | Topic: The MUSTS!!!! (a rant) |
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Monster Pro Bodybuilder (Total posts: 203) |
posted July 30, 2000 08:37 PM
   Ok, after seeing people do little more than waste their time at the gym pissing around with cables, machines and other assorted wussy shit more fitting for an aerobics bunny, I decided to let off a little steam and let everyone know what I feel are the MUST DO'S for each bodypart. By that I mean that unless this movement is in your repetoire, you arent really working that bodypart... here we go... #1. Chest - incline press. Why? Because a full upper chest is one of the most important things a man can have. Flat presses just dont bring out the full roundness of your chest. #2. Back - barbell or t-bar rows (I do both). Why?Chins and p.ds are nice, but nothing beats barbell rows for width and staggering thickness in your back. Plus, dumbell rollsare too easy to cheat on, and most people dont pull them to the right area to really get the effects of them. #3. Shoulders - presses. Why? Nothing builds big wide delts like heavy presses. Side raises are great as additioal stimulation, but presses are tops! #4. Arms - Biceps. heavy barbell curls with strict form, nothing beats 'em for all around arm size. not concentration curls, not preacher curls, nothing... Triceps. Dips or close grip bench. Multi-joint movements are KING! #5. Legs - Squats. All around mass builder! Quads, hams, calfs, lower back, abs... Gotta love 'em! #Also. You gotta throw in deadlifts. Regular or stiff legged. I do stifflegged on leg day before I do extra hamstring work. Works my lower back AND preexhausts my hams for leg curls (post squats). Well, Ive said my piece and vented. I feel better now... thanks.... IP: Logged |
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ZEUS Amateur Bodybuilder (Total posts: 18) |
posted July 30, 2000 08:40 PM
I agree with every stinking word! LOL ZEUS.... IP: Logged |
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Green Pro Bodybuilder (Total posts: 482) |
posted July 30, 2000 08:45 PM
I especially agree with the incline bench. My favorite! My weakness is squats. I workout alone most of the time and I don't feel comfortable doing them. I have to start since my legs are starting to look thin. Later and great info! Green IP: Logged |
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Bjaarki Pro Bodybuilder (Total posts: 168) |
posted July 30, 2000 08:49 PM
Monster: For back, you like rows over pullups? I disagree with your rant there. Also, is there any evidence (I mean real evidence, not just BS lore) that inclines build up a different region of the pectoral muscle than flat presses, or declines, for that matter? I think the jury's still out on this. Finally, why bar curls. Not dumbells? I know that your "rant" was just to make sure that some lifts are at least featured in everybody's routine. You don't intend that the routines should be limited to these lifts, so, other than the two reservations I listed, I agree with your words, though I think you might be favoring some lifts because you're good at them, rather than because they're the best for everyone. That's rarely true. Good job, though. Helps keep us honest. Bjaarki ------------------ BECOME SOMEONE'S HERO! IP: Logged |
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Monster Pro Bodybuilder (Total posts: 203) |
posted July 30, 2000 09:11 PM
No, no... I dont mean that that should be it! I just mean that for instance, side raises alone arent enough. As for pullups over rows, I cant see it any other way! Rows when you are bent about 70 degrees are way more useful. Pullups are great for width, but even with added weight its a long road to any appreciable thickness from them. The barbell rows at 70 degree bend add width AND major thickness, along with working your lower back and a bunch of other support muscles. That isnt to say that pullups arent needed, but I save them for AFTER the rows. Theyre like the icing on the cake... and you cant ice it before you bake it! As far as incline presses, I just judge from personal experiance, and looking at the chests of people who I never see doing inclines. I also feel they do because of specific soreness I feel after doing heavy inclines first on chest day... Curls... barbells keep you from resting one arm in between, or leaning to the side to cheat or any number of things. Of course dumbells are needed too!!! IP: Logged |
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Decaman Pro Bodybuilder (Total posts: 682) |
posted July 30, 2000 09:43 PM
Good rant bro, especially the part about incline presses for chest, couldn't agree more, too many guys get caught up with the flat bench thing and exclude incline, I do incline bench and follow that up with incline dumbell presses, with no upper chest your chest will never look good. I also think pull-ups are vital for back though, you disagree with that? If so why? ------------------ IP: Logged |
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Monster Pro Bodybuilder (Total posts: 203) |
posted July 30, 2000 09:58 PM
Oh, I dont disagree that you need pullups, I just feel that theyre of secondary importance to an all-out barbell row done correctly. I was just picking exercises that MUST be included in your work-out. Not the ONLY ones, just the most important... IP: Logged |
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krzysiu013 Pro Bodybuilder (Total posts: 452) |
posted July 30, 2000 11:37 PM
bump ------------------ IP: Logged |
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big_guy1 Pro Bodybuilder (Total posts: 1292) |
posted July 30, 2000 11:42 PM
hey I agree bro, especially about the chest, incline being the most important...good overall exercise choice though...defiantely must haves in a routine, not only those exercises of course though big-guy IP: Logged |
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Monster Pro Bodybuilder (Total posts: 203) |
posted July 30, 2000 11:47 PM
The heart of my rant was born of seeing people do a couple of wimpy dumbell presses for theyre chest and then procees to do 10 sets of light cable crossovers, huffing and puffing in the mirror. I mean, theyre really strokin it on the crossovers. Intense, growling, groaning, squeezing... but DAMN! What have you actually done??? They havent actually taxed theyre chest at all, they love to stand there and do the crossover where they can put on a show, but theyre unwilling to press heavy (for fear of possibly exerting themselves). Legs are my pet peeve! Some of these guys think leg extensions and hamstring curls constitute a leg workout! The real hard core ones might throw in some light leg presses. Man, whats it all coming to??? IP: Logged |
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DREXX Pro Bodybuilder (Total posts: 499) |
posted July 30, 2000 11:49 PM
Good List Monster I agree with most! Almost started a rant myself when I didn't see deadlifts in the back section...lucky for you they where stuck in at the end of the post For tri's though I have been doing Lying Triceps Extension instead of Close grip or dips as the first exercise for a while with good resuls... BACK: it is the most complex muscle of the body and must be attacked from lots of angles. My back workout is Deadlifts 4 x 6 I feel you must have something for lowerback, then a wide and close row and a wide and close pulldown. Wide movements work more of the mid back muslces and close grips hit mostly just the lats. This hits it all except for traps they are done with delts in my split... IP: Logged |
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juiced Amateur Bodybuilder (Total posts: 66) |
posted July 30, 2000 11:49 PM
BUMP! Well put bro especially incline, I was wondering do you through in any decline. ------------------ IP: Logged |
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juiced Amateur Bodybuilder (Total posts: 66) |
posted July 31, 2000 12:49 AM
Fucking through I'm fucking good huh I meant THROW with a capital fucking T. ------------------ IP: Logged |
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2legit2quit Pro Bodybuilder (Total posts: 214) |
posted July 31, 2000 01:33 AM
Good points Monster! I would only add one thing....full range of motion! Especially on squats! No pussy-ass six inch reps! IP: Logged |
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Monster Pro Bodybuilder (Total posts: 203) |
posted August 02, 2000 09:20 PM
Well, I just got back from Sea World (I was gone 3 days) so Im catching up on posts on missed... Juiced: I definatly do declines... I do decline dumbells, becasue with a barbell my range of motion is so limitewd. But with dumbells I can come down real deep. I love decline dumbells!!! I can press the 120lbers for good reps, and I feel like a fucking beast! I'll switch up what movement I start with every week or two. Decline, incline, flat... then heavy flys, drop setting to a set or two of 15 or so reps... 2legit2quit: I squat rock-bottom. I always have, so I never really learned the bad habit of "partial squats" (thank god)! IP: Logged |
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Luca Brasi Pro Bodybuilder (Total posts: 272) |
posted August 02, 2000 09:39 PM
I agree except I would have deadlifts as the main back exercise. IP: Logged |
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