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  1. #1
    Registered User peterm28's Avatar
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    how do you approach picking your exercises

    tl;dr: how do you pick your exercises?

    I recently asked about triceps exercises and got a large list, many of them quite common and all simply targeting the triceps. As I don't have a PT yet, it makes it a bit hard to choose and assemble my personal program.

    What is your approach to choosing which exercises to do?

    Obviously if there's one particular isolation machine in the gym I'll use that one, but many exercises can be done with benches (at various angles), freeweights (dumbbells, and barbells) and of course the cable system alone has almost endless varieties of exercises you can do by setting it at various heights, using different grips and devices (rope(s), straight bar, EZ bar, etc), etc.

    I know that people with big guns don't like strangers saying "brooooo! how do you get that? what exercises you do brah????" but it seems that would be the most effective. If you ask 100 people with big guns what their fav. biceps exercises are, then assuming they're honest it stands to reason you can do the same thing. (obv genetics, nutrition, and gear would make a difference as well.)

    Is that really the best way? Just ask people who have what I want (or just observe them)? Or is there some better, more systematic approach?

    It seems to me that over time people would share the best exercises. How do you assemble your own exercise program? (specific exercises)
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    Registered User air2fakie's Avatar
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    Originally Posted by peterm28 View Post
    Or is there some better, more systematic approach?
    Seriously?

    Have ppl not given you enough advice in response to your two 30-day drastic recomp experiments that you ignored - to get on a structured novice program instead of coming up your own theories and routines on how to approach weightlifting?
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  3. #3
    Registered User George2100's Avatar
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    **** it, I’ll answer lol. I pick my isolation exercises based on which ones I FEEL the most and which ones give me the best pump(complete broscience). I pick my main lifts(compound lifts) based on which ones I can progress on the easiest strength wise.
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    Registered User DCSpartan's Avatar
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    for your next 30 day challenge how about reading the stickies here? After that, start reading Dan John.
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  5. #5
    Han shot first! TolerantLactose's Avatar
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    I pick the ones with coolest sounding names. Arnold press? No thanks. Ah-nald press? Yes, please.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  6. #6
    Registered User Allm1ght's Avatar
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    I layout the number of days I want to train.

    How many many lifts as a result (3-4) usually

    That's gives me M1, m2, m4, m4 lifts
    For each main lift i pick an assistant lift close to the main.(pause squat, pin bench etc) And a supplemental lift, slightly further from the main (leg press, dB bench etc).
    I slot in accessory as needed to cover muscle groups less trained by the above
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    Registered User TonedJordan's Avatar
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    The guys with big arms got there not because of one or two good exercises that contributed 100% to the muscle/strength gain. It’s a culmination of years of consistent hard work. Over those years they probably have tried many different exercises and routines. It’s the consistency over YEARS that produces the results. Not a special exercise or a 30 day shotgun-cut.

    No single factor is going to give you an edge, asides from the unnatural route of course. And that includes any specific exercise.

    Do a tried and tested routine. Try a few different ones if you need to. Stick to it for a long enough time and you’ll learn what exercises work for you, how to make substitutions etc. Then after a few years you’ll know what works for you, and have enough knowledge from following decent routines that you can start to make your own routines and choose your own exercises.
    Last edited by TonedJordan; 01-12-2020 at 09:57 PM.
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  8. #8
    Weak and foolish OldFartTom's Avatar
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    Train the movement first, with the principle of progressive overload
    * Do a mix of pull-ups and chinups (use assistance machine or bands /weighted belt as required)

    Then afterwards train the muscle (isolation)
    * pick two exercises to isolate the biceps changing one of them each month, and do some work.

    If you do this only once a week really drive the muscle isolation hard to pump/failure.

    If you do this two or three times a week hold back on the isolation a bit and keep it easy enough so you can still get work in next session
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted, target 69.x Kg, progress poor so far :(
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  9. #9
    Registered User rsid97's Avatar
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    How about... you know... running a program written by people who actually know something about strength and hypertrophy until you hit an intermediate level or gain the required knowledge to warrant selecting your own exercises?
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  10. #10
    temporary illusion supramax's Avatar
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    re: "how do you approach picking your exercises"

    ... by figuring out exactly why you're working out in the first place.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  11. #11
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by rsid97 View Post
    How about... you know... running a program written by people who actually know something about strength and hypertrophy until you hit an intermediate level or gain the required knowledge to warrant selecting your own exercises?
    No that's too obvious! that advice already given in OP's other posts
    He needs to confuse the muscles, maybe changing exercises half way through, or draping a workout towel over them so they can't see what's coming next - that might work
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  12. #12
    Registered User peterm28's Avatar
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    Thanks for everyone's answers.
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  13. #13
    Bands and chains FurtadoZ9's Avatar
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    Originally Posted by rsid97 View Post
    How about... you know... running a program written by people who actually know something about strength and hypertrophy until you hit an intermediate level or gain the required knowledge to warrant selecting your own exercises?
    No I'm different and I'm going to reinvent the wheel.
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  14. #14
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by FurtadoZ9 View Post
    No I'm different and I'm going to reinvent the wheel.
    With more corners.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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