Adding to the discussion of frequency/volume, how about exercises

[bodyhard]

I liked the feedback I got on the thread I started on frequency/volume so I figured lets talk about the actual exercise.

What do you consider to be the best exercises/movement that has helped you reach your goals?

For me, I train for appearance first strength second.

Starting from head to toe

For my traps Shrugs, deadlifts
For my shoulders Mil Press, side and bent over lateral raises
For my chest Flat and incline DB presses
For my back Deadlifts, BOR, Pull-ups
For my biceps Seated incline DB curls, Hammer curls
For my triceps Two arm overhead DB extensions, pressdowns
For my forearms Farmers walk, wrist curls
For my quads Squats and Leg Press
For my Hammies GHR SLDL
For my Calves Standing/sitting Calf raises

Not saying these are the only exercises I do for each body part, but they are the tried and true that have helped me attain the body I want.

[ljimd]

I liked the feedback I got on the thread I started on frequency/volume so I figured lets talk about the actual exercise.

What do you consider to be the best exercises/movement that has helped you reach your goals?

For me, I train for appearance first strength second.

Starting from head to toe

For my traps Shrugs, deadlifts
For my shoulders Mil Press, side and bent over lateral raises
For my chest Flat and incline DB presses
For my back Deadlifts, BOR, Pull-ups
For my biceps Seated incline DB curls, Hammer curls
For my triceps Two arm overhead DB extensions, pressdowns
For my forearms Farmers walk, wrist curls
For my quads Squats and Leg Press
For my Hammies GHR SLDL
For my Calves Standing/sitting Calf raises

Not saying these are the only exercises I do for each body part, but they are the tried and true that have helped me attain the body I want.

Your list looks pretty good to me. I might add "skull crushers" for triceps (my fav).

[Marius_Ursus]

Coming from a performance point of view, I know this isn't going to apply 100% to what you're looking for, man. However, I have an opinion about it. Body composition for me is a secondary consideration, but for performance, I've found the best exercises I respond to are squat, deadlift, kettlebell snatch, barbell clean and press, and barbell snatch.

[machined]

Dips - not to be a smart @ss, but re body comp (not just tris/chest), a total game changer.

[mslman71]

I liked the feedback I got on the thread I started on frequency/volume so I figured lets talk about the actual exercise.

What do you consider to be the best exercises/movement that has helped you reach your goals?

For me, I train for appearance first strength second.

Starting from head to toe

For my traps Shrugs, deadlifts
For my shoulders Mil Press, side and bent over lateral raises
For my chest Flat and incline DB presses
For my back Deadlifts, BOR, Pull-ups
For my biceps Seated incline DB curls, Hammer curls
For my triceps Two arm overhead DB extensions, pressdowns
For my forearms Farmers walk, wrist curls
For my quads Squats and Leg Press
For my Hammies GHR SLDL
For my Calves Standing/sitting Calf raises

Not saying these are the only exercises I do for each body part, but they are the tried and true that have helped me attain the body I want.

Yeah, skull crushers for tris and I _love_ BB (straight) curls heavy enough to have to cheat some (not taco myself over backwards) by the last rep or two at which point I drag out the eccentric phase.

[ironwill2008]

Traps.........Barbell Shrugs
Shoulders...Smith Seated Presses, Leaning Lateral Raises, Face Pulls
Chest.........Flat Dumbbell Presses (back when I was still able to do them)
Back..........Deadlifts, T-Bar Rows, very heavy Chinups
Biceps........Alternate Dumbbell Curls
Triceps.......Smith Close-Grip Benches, very heavy Dips
Forearms.....indirect work from Deads and Chinups
Quads.........Back Squats, Leg Presses and Smith Front Squats
Hams..........Romanian Deadlifts, machine Leg Curls
Calves........I'll get back to you on these!




The only thing I can think to add is that the what's always said---Compound Lifts Work Best--is true. Isos are added as-needed.

[weigesco]

Traps Rack deadlifts
shoulders Hang Clean and Press, Side Lat Raise
chest Flat and incline DB presses
back Rack Deadlifts, Pull-ups
biceps Ez Bar Curls, Lying Cable Curls
triceps Two arm overhead DB extensions, pressdowns
forearms Never really do any direct forearm work
quads Squats and Leg Extensions
Hammies SLDL
Calves Standing/Seated Calf Raises

Mainly looking for the build more than full out strength.

[OutOfStep]

Quads: Squats
Hams: RDL
Chest: Incline dumbell press (various angles)
Tris: Weighted dips, Skullcrushers (I don't do them anymore though, they don't agree with my elbows)
Bis: Preachers w/ez bar, hammers
Shoulders: Dumbell presses, side dumbell laterals, rear cable laterals w/high pulley
Back: Barbell rows
Traps and forearms I don't train at all

[Getsum]

Traps: Shrugs, deadlifts
Shoulders: Mil Press, lateral raises
Chest: Flat/Incline bench, Dips, Pushups
Back: Deadlifts, BOR
Biceps: DB curls, Hammer curls
Triceps: Dips, DB extensions, pressdowns
Forearms: Wrist curls
Quads: Squats/Leg Press
Hammies: SLDL
Calves: Calf raises

[tnthudson]

Traps.........Barbell Shrugs
Shoulders...Smith Seated Presses, Leaning Lateral Raises, Face Pulls
Chest.........Flat Dumbbell Presses (back when I was still able to do them)
Back..........Deadlifts, T-Bar Rows, very heavy Chinups
Biceps........Alternate Dumbbell Curls
Triceps.......Smith Close-Grip Benches, very heavy Dips
Forearms.....indirect work from Deads and Chinups
Quads.........Back Squats, Leg Presses and Smith Front Squats
Hams..........Romanian Deadlifts
Calves........I'll get back to you on these!




The only thing I can think to add is that the what's always said---Compound Lifts Work Best--is true. Isos are added as-needed.

I agree 100%. I looked pretty good until my early 20's (even not knowing what I was doing, mostly isolated lifts) and blew it for almost 20 years being lazy before getting back into lifting recently. I wish I had done compound lifts back then, would love to see the results. As it is at 42, I'm 100% convinced this is the way to go.

[bodyhard]

Quads: Squats
Hams: RDL
Chest: Incline dumbell press (various angles)
Tris: Weighted dips, Skullcrushers (I don't do them anymore though, they don't agree with my elbows)
Bis: Preachers w/ez bar, hammers
Shoulders: Dumbell presses, side dumbell laterals, rear cable laterals w/high pulley
Back: Barbell rows
Traps and forearms I don't train at all

You got some big legs OS, why do you prefer RDL over SLDL any reason? I am curious.

[GreenWave1]

We have a lot in common. Here is my list:

For my traps Shrugs, deadlifts
For my shoulders Mil Press, side raises (or upright rows), (high) face pulls, front raises
For my chest incline DB presses, high incline DB presses (like in the Charles Glass video), and flys
For my back Deadlifts, BOR, Pull-ups, (low) face pulls, hyperextensions
For my biceps Preacher curls, concentration curls, hammer curls
For my triceps Dips, press downs (with a bar or a rope), one arm db extensions
For my forearms I rely on DLs at this time
For my quads Squats, leg extensions
For my Hammies SLDL, leg curls
For my Calves Standing one leg calf raises

These are the staples. I do switch some movements out or alternate between DBs and BB.

[Turboboy]

traps- shrugs
shoulders- Military Press to the front and rear
chest- flat bench
back- pulldowns, cable rows
biceps- barbell curls
triceps- close grip bench, JM Presses
quads- squats
Hams- glute ham raises, sldl

[ArchAngel'73]

Traps -No direct work
Chest -Incline DB and BB presses
Back - Good Mornings, 1 arm DB Rows
Biceps -BB Curls, incline bench DB Curls
Triceps -reverse grip bench Press, overhead cable Extensions
Forearms- No direct work
Quads - BB back Squats, Leg Presses
Hams - DB Hamstring Curls, lying Ham Curls
Calves - leg press Calf Raises
Side Delts - Military Shoulder Press

[bigtallox]

What do you consider to be the best exercises/movement that has helped you reach your goals?

It looks my goals are different than most people here, they're performance related ( not body part related ), but without a doubt it'd be squats, deadlifts, cleans

[OutOfStep]

You got some big legs OS, why do you prefer RDL over SLDL any reason? I am curious.

More weight can be used and there is less stress on the lower back. It targets the glutes and hams better.

[discdoggie]

My goals are strength and performance related.


Squats, deads, pull ups, and hill sprints.

[heatwave13]

Bodyhard,

For me and the goals that I have, which is strength first, looks secondary.

-DEADLIFTS!!
-Overhead Military Press
-Olympic Lifts
-Farmers Walk
-Kettlebell Turkish Get-Up

-Interval 60 meter sprints for some conditioning

This just about covers it for me. Over the years I've done it all pretty much, but these exercises seem to agree with me the most and give the most bang for the buck.

[Karl_Hungus]

For my traps Don't do traps...they get hit with every pulling exercise and some pressing exercises (e.g. all overhead work).
For my shoulders Standing BB Military Press
For my chest Flat BB bench press
For my back BB rows (these have had a bigger impact on my upper body development than any other exercise)
For my biceps BB curls
For my triceps Close-grip bench press
For my forearms No specific forearm work
For my quads Squats
For my Hammies RDL
For my Calves Don't work them.....

[eddied27]

For my traps.........Deadlifts
For my shoulders.........Incline barbell presses
For my chest.........Decline barbell presses
For my back...........Deadlifts and rows
For my biceps.........Drag curls and barbell curls
For my triceps........Dips and skulls
For my forearms........Haven't worked them directly in a while but hammer curls when I do.
For my quads.........Squats
For my Hammies.........Haven't work them directly in a while but high foot position leg presses when I do.
For my Calves..........Haven't worked them in a while but standing calves raises when I do.

[JerryB]

I train for size which requires some strength training, and symmetry which requires training muscle groups for aesthetic proportions.

Traps Dumbbell Shrugs, Prone Incline Bench Dumbbell Shrug
Shoulders Dumbbell Press, Prone Incline Bench Dumbbell Side Lateral
Chest Flat and Incline Bench Barbell Press
Back Pendlay Barbell Row, Reverse Grip Pulldown
Biceps Barbell Curl, Alternating Dumbbell Curl
Triceps Close Grip Bench Press, Triceps Pressdown
Forearms No direct exercise done
Quads Full Squat, Front Squat , Hip Belt Squat, Leg Extension
Glutes Barbell Hip Thrust, Flexed Knee Hip Extension
Hammies Romanian Deadlift, Lying and Standing Leg Curl
Calves Machine Donkey Calf Raise, Seated Calf Raise

[muttytwist]

I like the basic compond movements, squats, deadlifts and benchpress. I have discovered that weighted jumping rope works the calves as hard as calf raises though.

[x-trainer ben]

I just added FRONT SQUATS and it is a whole new ball game. After 20 years of rear squats it has become fun again. Don't sleep on front squats!!!

[popmoon]

I liked the feedback I got on the thread I started on frequency/volume so I figured lets talk about the actual exercise.

What do you consider to be the best exercises/movement that has helped you reach your goals?

For me, I train for appearance first strength second.

Starting from head to toe

For my traps Shrugs, deadlifts
For my shoulders Mil Press, side and bent over lateral raises
For my chest Flat and incline DB presses
For my back Deadlifts, BOR, Pull-ups
For my biceps Seated incline DB curls, Hammer curls
For my triceps Two arm overhead DB extensions, pressdowns
For my forearms Farmers walk, wrist curls
For my quads Squats and Leg Press
For my Hammies GHR SLDL
For my Calves Standing/sitting Calf raises

Not saying these are the only exercises I do for each body part, but they are the tried and true that have helped me attain the body I want.

I think you Covered it pretty Well ...Nice Results .. I Had to take a 1 year off so gonna use your Post as a Extra Motivator .

[Smelly bull]

I focus more on strength, but my winners are:
Squats
Deads
MP
Bench
Rows/Pullups.

[BC02]

Legs=lunges(lunges seem to hit my legs/glutes better than squats)
chest=bb bench
back= deads/bb rows

[Trikkerguy]

Coming from a performance point of view, I know this isn't going to apply 100% to what you're looking for, man. However, I have an opinion about it. Body composition for me is a secondary consideration, but for performance, I've found the best exercises I respond to are squat, deadlift, kettlebell snatch, barbell clean and press, and barbell snatch.

Haven't read anything about negatives, maybe I haven't looked hard enough. Using a lighter weight, count of 6 or 10 up and down, slow to burn out. Some trainers recommend for faster results for size and strength. Usually only 1 or 2 sets, need a spotter for free weights.

[hochspeyer]

SLDL's have been, without question, the single most important weight lifting exercise I've used since I've gotten serious about training. It is my go-to whenever one of my knees is acting up and squatting or BOR's are difficult to do. In addition to being a good compound move, I've found it also to be a great psychological boost when my knee(s) aren't cooperating, as it allows me to work train even when my body says I can't.