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Best workouts for muscle growth

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  • Best workouts for muscle growth

    Exercise/% EMG Muscle Stimulation

    Pectoralis major:
    Decline dumbbell bench press - 93
    Decline bench press (Olympic bar) - 89
    Push-ups between benches - 88
    Flat dumbbell bench press - 87
    Flat bench press (Olympic bar) - 85
    Flat dumbbell flys - 84

    Pectoralis minor:
    Incline dumbbell bench press - 91
    Incline bench press (Olympic bar) - 85
    Incline dumbbell flys - 83
    Incline bench press (Smith machine) - 81

    Medial deltoids:
    Incline dumbbell side laterals - 66
    Standing dumbbell side laterals - 63
    Seated dumbbell side laterals - 62
    Cable side laterals - 47

    Posterior deltoids:
    Standing dumbbell bent laterals - 85
    Seated dumbbell bent laterals - 83
    Standing cable bent laterals - 77

    Anterior deltoids:
    Seated front dumbbell press - 79
    Standing front dumbbell raises - 73
    Seated front barbell press - 61

    Biceps:
    Biceps preacher curls (Olympic bar) - 90
    Incline seated dumbbell curls (alternate) - 88
    Standing biceps curls (Olympic bar/narrow grip) - 86
    Standing dumbbell curls (alternate) - 84
    Concentration dumbbell curls - 80
    Standing biceps curls (Olympic bar/wide grip) - 63
    Standing E-Z biceps curls (wide grip) - 61

    Triceps:
    Decline triceps extensions (Olympic bar) - 92
    Triceps pressdowns (angled bar) - 90
    Triceps dip between benches - 87
    One-arm cable triceps extensions (reverse grip) - 85
    Overhead rope triceps extensions - 84
    Seated one-arm dumbbell triceps extensions (neutral grip) - 82
    Close-grip bench press (Olympic bar) - 72

    Latissimus dorsi:
    Bent-over barbell rows - 93
    One-arm dumbbell rows - 91
    T-bar rows - 89
    Lat pulldowns to the front - 86
    Seated pulley rows - 83

    Quadriceps:
    Squats (parallel depth, shoulder-width stance) - 88
    Seated leg extensions (toes straight) - 86
    Hack Squats (90 degree angle, shoulder-width stance) - 78
    Leg press (110 degree angle) - 76
    Smith machine squats (90 degree angle, shoulder-width stance) - 60

    Hamstrings:
    Seated leg curls - 88
    Standing leg curls - 79
    Lying leg curls - 70
    Stiff Legged Deadlifts - 63

    Calves:
    Donkey calf raises - 80
    Standing one-leg calf raises - 79
    Standing two-leg calf raises - 68
    Seated calf raises - 61

  • #2
    Awesome list, where did you find this gem?
    Back to the basics!

    Comment


    • #3
      great information...

      but I can't believe that weighted dips isn't on the list for Triceps but bench dips is

      jdouchebag for president

      Comment


      • #4
        awesome find

        Comment


        • #5
          interesting list, but just because an exercise doesnt stimulate a large portion of the targeted area doesnt mean its useless. you have your core/main exercises and the more auxilarry ones ( what we termed them in hs ) the core was the ones that really hit the body part and auxilarry stuff is there to tweak little sections and connect all the large lifts together solidifying it into one comprehensive unit.

          Comment


          • #6
            Best workouts for muscle growth

            DId anyone read this article in the last issue? I saw their simple program to build mass with 3 compound lifts per muscle group and it caught my eye..... anyone else have any opnions on their suggested workout regiment?

            I think it might be good for me to reinforce the key muscles since I'm still kinda new to BB, i could use some extra devcelopment in the core muscles, before i move on to sculpting each muscle head....etc.

            if no one has seen this i'll post it tonight..
            Ht: 6'1"
            Wt: 200 lb.s
            BF: 20.4% (6/9/06)
            17% (8/2/06)
            Age 20


            Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

            MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
            http://controlledlabsforum.com/showthread.php?t=766

            Comment


            • #7
              go ahead and post it
              jdouchebag for president

              Comment


              • #8
                The BIG TEN PROGRAM

                5 day split

                Day/ bodypart
                1 / Quads, triceps
                2 / Back, Traps
                3 / Chest Forearms
                4 / Rest
                5 / shoulders, calves
                6 / Hamstrings, biceps
                7 / Rest

                Routine:

                Quads

                Leg Press [WU, WU, 6,8,8,10 reps]
                Single Leg press [4 X 10]
                Leg extension [4 X 10]

                Triceps
                Weighted bench dip [WU,WU, 6,8,8,10]
                Close Grip Bench Press [3 X 10]
                Lying Tricep Extension [3 X 10]

                Back
                Barbell Row [WU,WU, 6,8,8,10]
                Wide Grip Pull Down [4 X 10]
                Deadlift [4 X 10]

                Traps

                Dumbell Shriug [WU,WU, 6,8,8,10]
                Behind the back BB shrug [4 X 10]
                Upright row [3 X 10]

                Chest
                Barbell Bench Press [WU,WU, 6,8,8,10]
                Incline DB Press [4 X 10]
                Decline DB flye [4 X 10]

                Forearms
                Seated wrist curl [[WU,WU, 6,8,8,10]
                Rev. Grip BB curl [3 X 10]
                Behind back smith machine wrist curl [3 X 10]

                Shoulders
                BB overhead Press [WU,WU, 6,8,8,10]
                DB rear delt raise [4X 10]
                DB lateral Raise [4 X 10]

                Calves
                Standing calf raise [WU,WU, 6,8,8,10]
                Donkey Calf raise [3 X 10]
                Seated calf raise [3 X 10]

                Hamstrings
                Romanian Deadlifts [[WU,WU, 6,8,8,10]
                Standing Leg curl [4 X 10]
                Lying Leg curl [4 X 10

                Biceps
                Standing BB curl [WU,WU, 6,8,8,10]
                Alt. DB curl [3 X 10]
                Hammer Curl [3 X 10]


                that took ahwile to type up
                Ht: 6'1"
                Wt: 200 lb.s
                BF: 20.4% (6/9/06)
                17% (8/2/06)
                Age 20


                Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

                MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
                http://controlledlabsforum.com/showthread.php?t=766

                Comment


                • #9
                  One thing I find amazing in most popular workouts is the lack of training for the front delts. So many think they get enough from bench or shoulders, but are really mistaken.

                  Comment


                  • #10
                    Originally posted by ddawg91
                    One thing I find amazing in most popular workouts is the lack of training for the front delts. So many think they get enough from bench or shoulders, but are really mistaken.

                    Okay so what would you add under the chest routine?
                    Ht: 6'1"
                    Wt: 200 lb.s
                    BF: 20.4% (6/9/06)
                    17% (8/2/06)
                    Age 20


                    Disclaimer: The drunk posts of "Former_Fatkid" in no way represent the opinions of sober "Former_Fatkid", or any of his associates.

                    MY SUMMER OF HUGENESS BULK STACK LOG [ALMOST THE WHOLE CL STACK]
                    http://controlledlabsforum.com/showthread.php?t=766

                    Comment


                    • #11
                      Originally posted by Former_Fatkid
                      Okay so what would you add under the chest routine?
                      Chest

                      Barbell Bench Press [WU,WU, 6,8,8,10]
                      Incline DB Press [4 X 10]
                      Decline DB fly [4 X 10]

                      my adds:

                      pec deck or wide grip pushups
                      cable crossovers (any way DB flies are not done, incline + normal in this instance)
                      more pushup variations if u want

                      http://www.bodybuilding.com/fun/exer...inMuscle=Chest

                      they say not to elevate your feet from the floor for barbell bench; why?

                      i love doin this, it puts more stress on the upper body and makes the lift harder. sometimes i put my legs straight out so im like a pencil, sometimes i try to bend my waist to make a 90degree angle, sometimes i do little reverse crunches when i do a burnout set... never had any problems doin this..

                      Comment


                      • #12
                        i always thought that heavy inclines and shoulder presses and rows hit the delts pretty good.

                        i dont know of any more BIG compound moves that hit the delts hard

                        oooo cleans are always fun

                        Comment


                        • #13
                          Originally posted by Former_Fatkid
                          The BIG TEN PROGRAM

                          5 day split

                          Day/ bodypart
                          1 / Quads, triceps
                          2 / Back, Traps
                          3 / Chest Forearms
                          4 / Rest
                          5 / shoulders, calves
                          6 / Hamstrings, biceps
                          7 / Rest

                          Routine:

                          Quads

                          Leg Press [WU, WU, 6,8,8,10 reps]
                          Single Leg press [4 X 10]
                          Leg extension [4 X 10]

                          Triceps
                          Weighted bench dip [WU,WU, 6,8,8,10]
                          Close Grip Bench Press [3 X 10]
                          Lying Tricep Extension [3 X 10]

                          Back
                          Barbell Row [WU,WU, 6,8,8,10]
                          Wide Grip Pull Down [4 X 10]
                          Deadlift [4 X 10]

                          Traps

                          Dumbell Shriug [WU,WU, 6,8,8,10]
                          Behind the back BB shrug [4 X 10]
                          Upright row [3 X 10]

                          Chest
                          Barbell Bench Press [WU,WU, 6,8,8,10]
                          Incline DB Press [4 X 10]
                          Decline DB flye [4 X 10]

                          Forearms
                          Seated wrist curl [[WU,WU, 6,8,8,10]
                          Rev. Grip BB curl [3 X 10]
                          Behind back smith machine wrist curl [3 X 10]

                          Shoulders
                          BB overhead Press [WU,WU, 6,8,8,10]
                          DB rear delt raise [4X 10]
                          DB lateral Raise [4 X 10]

                          Calves
                          Standing calf raise [WU,WU, 6,8,8,10]
                          Donkey Calf raise [3 X 10]
                          Seated calf raise [3 X 10]

                          Hamstrings
                          Romanian Deadlifts [[WU,WU, 6,8,8,10]
                          Standing Leg curl [4 X 10]
                          Lying Leg curl [4 X 10

                          Biceps
                          Standing BB curl [WU,WU, 6,8,8,10]
                          Alt. DB curl [3 X 10]
                          Hammer Curl [3 X 10]


                          that took ahwile to type up
                          Pssshhh...No Squats and Deads are 4x10
                          + =

                          Comment


                          • #14
                            Originally posted by bis
                            i always thought that heavy inclines and shoulder presses and rows hit the delts pretty good.

                            i dont know of any more BIG compound moves that hit the delts hard

                            oooo cleans are always fun
                            why do you need a big compound move to hit it hard?

                            cant you isolate it in and twork the shit out of it?

                            Comment

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