Best exercises for each muscle group

Only exercises you need in your program. Ask if you want to know why these are optimal.

• chest: pec deck & 20-120 degree low to high cable fly
• lats: keenan flaps & sagittal plane machine row
• upper back: kelso shrugs
• front delts: 90- degree shoulder press or -20-20 degree low to high cable fly
• side delts: machine lateral raise or cuffed unilateral lateral cable raise
• rear delts: reverse pec deck
• triceps: unilateral cuffed pushdown with supinated grip & unilateral cuffed overhead extension with neutral grip
• biceps: preacher curl
• brachialis: cable reverse curl
• brachioradialis: free weight reverse curl
• forearms: cable forearm curl supported with bench
• neck: neck curl & neck extension
• quads: leg extension - no need for squat pattern
• hamstring: leg curl & 45 degree hyperextension
• add/abductors: add-abductor machine
• glutes: smith hip thrust
• calf: straight leg calf raise and optional
• abs: crunch variation
• obliques: pec deck rotation and trunk flexion

 

[HtnGymcel]

what do you do? to expand my recommendation it would be on first place trunk flexion machine and second place cable crunch

Weighted decline crunches but that's just my personal preference

 

[HtnGymcel]

The same ones that have terrible replication?
"muH 30 reps is the same as 8 bro"


Sbl identified



Just physiology brah, see the movement, and there is no interference from other muscles
"just ur rowing and finish training rear delt bruh"

Gymcel gay JFL
"I dont agree with what u say, send me a picture of ur physique since Im a gay gymcel who likes to analyze male bodies"

Did i ever @ you?

 

[HtnGymcel]

The same ones that have terrible replication?
"muH 30 reps is the same as 8 bro"

 

[kazama]

There are no such thing as a best exercise

There is. Arw we talking abt hypertrophy? So yes

Cause any movement in the same pattern when the muscle is mostly activated is what matters.

Hell nah, stability etc changes a lot

Did i ever @ you?

u make me laugh bro. Its like a foid "yo me @ u bitch?"
I called u gay and u were worried abt saying that? Seriously
u could have called me an idiot by ad hominem, BUT DID YOU MEAN THAT????? JFL

View attachment 4226218

Dnr, the same one who says only the last 5 reps r effective. So why do 30 reps if 5 would cause hypertrophy? Just do 5

btw. Why dont u show his graph proving that "Kelso" is the best? Just look it up bruh

 

[ikramy]

Hell nah, stability etc changes a lot

Hence, the muscle is mostly activated

 

[HtnGymcel]

Dnr, the same one who says only the last 5 reps r effective. So why do 30 reps if 5 would cause hypertrophy? Just do 5

Cns fatique brah

 

[HtnGymcel]

u could have called me an idiot by ad hominem, BUT DID YOU MEAN THAT????? JFK

Nah i'm not hostile on this site lol why would i want to insult you?

 

[HtnGymcel]

I called u gay and u were worried abt saying that? Seriously

I would have to say calling me gay is on the softer sides of insults i have received on .org

 

[kazama]

Hence, the muscle is mostly activated

yeah, so its better not to?Isolated, etc.

Nah i'm not hostile on this site lol why would i want to insult you?

Bc u r the same one who says "physique photo"
But honestly I dont give a fuck. I just got annoyed seeing how u treated op

I would have to say calling me gay is on the softer sides of insults i have received on .org

But saaar u didnt deny it?????? So u still open up possibilities theories to be a faggot saaar?
This is prohibited on org

 

[HtnGymcel]

But saaar u didnt deny it?????? So u still open up possibilities theories to be a faggot saaar?
This is prohibited on org

Bro i'm not gay
Got a foid on the right of me as we speak

 

[HtnGymcel]

Bc u r the same one who says "physique photo"

Just ragebaiting

 

[kazama]

Meanwhile I literally only do pull ups and dips

Its good, dont think u need to overdo the room when doing pullups. I use a band for added stability, and Idont lose control of the movement with the added weight

Bro i'm not gay
Got a foid on the right of me as we speak

Just ragebaiting

Tnis nigga

 

[HtnGymcel]

Tnis nigga

have a chill evening bhai

 

[kazama]

have a chill evening bhai

HtnGymcel
6'2 / 90kg lean · From Denmark
Dick revelation saaaaar, how do I know ure not a foid larping?

 

[HtnGymcel]

HtnGymcel
6'2 / 90kg lean · From Denmark
Dick revelation saaaaar, how do I know ure not a foid larping?

How i changed my physique using tren and current physique check

Some of you have may read my threads before regarding tren etc. But if you haven't here are the threads so you can get some context: Tren for 3 months thread: https://looksmax.org/threads/i-took-test-and-tren-for-3-months-and-this-happened-to-my-physique-with-pics.1640167/ My current stack...

looksmax.org

Do it look like a foid

 

[kazama]

How i changed my physique using tren and current physique check

Some of you have may read my threads before regarding tren etc. But if you haven't here are the threads so you can get some context: Tren for 3 months thread: https://looksmax.org/threads/i-took-test-and-tren-for-3-months-and-this-happened-to-my-physique-with-pics.1640167/ My current stack...

looksmax.org

Do it look like a foid

Mirin these forearms
ur arm itself
Did u measure ur index? 1.7?

 

[HtnGymcel]

1.7?

hhahaahah nono

 

[xxBot321]

Only exercises you need in your program. Ask if you want to know why these are optimal.

• chest: pec deck & 20-120 degree low to high cable fly
• lats: keenan flaps & sagittal plane machine row
• upper back: kelso shrugs
• front delts: 90- degree shoulder press or -20-20 degree low to high cable fly
• side delts: machine lateral raise or cuffed unilateral lateral cable raise
• rear delts: reverse pec deck
• triceps: unilateral cuffed pushdown with supinated grip & unilateral cuffed overhead extension with neutral grip
• biceps: preacher curl
• brachialis: cable reverse curl
• brachioradialis: free weight reverse curl
• forearms: cable forearm curl supported with bench
• neck: neck curl & neck extension
• quads: leg extension - no need for squat pattern
• hamstring: leg curl & 45 degree hyperextension
• add/abductors: add-abductor machine
• glutes: smith hip thrust
• calf: straight leg calf raise and optional
• abs: crunch variation
• obliques: pec deck rotation and trunk flexion

Good list for optimalisation like you said but for anyone reading this, please for your sake and sanity include bench press, deadlift and squat. Need to testosteronemaxx and you don't wanna look like an idiot when people ask for those numbers and you don't know them, those are all people care about

 

[ascendeay]

I have programmed my chatgpt to only answer throughtout studies with regard for CNS fatique and motor unit recruitment lmao
It's very well possible and funny enough chat is calling your shit out.

Explain to me kelso shrugs are the most optimal. surely not a GPT answer you are gonna give me?

Kelso shrugs obviously the most optimal bro, just pure scapular retraction, which is the joint action of all divisions of the traps and rhomboids.

 

[ascendeay]

Preacher curls are not going to be the best for the biceps. The biceps is biarticular, so attaching to the shoulder joint and elbow joint. When the shoulder joint is elevated, like in a preacher curl, it’s going to suffer from active insufficiency, so depending on the resistance profile, the brachioradialis and brachialis will have better leverage to perform the task. Just like how when your doing an overhead extension, the long head will be disadvantaged, in this scenario, the biceps would be disadvantaged. So if you’d wanna bias the biceps, then doing a recline curl would be best suitable. (Search up Yotalks to prep the setup)