6’1cel
6'3cel now* living in denmark
- Joined
- Oct 4, 2020
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Neck curls and extensions
Do 3-5x20 of each for up to 7 days a week
Ab exercises
the following i have found to be most effective:
Planks for abs, and side planks for the obliques
leg raises
Now, why would you wanna do abs?
1) working out abs will help reveal your sixpack at a high bf% than they otherwise would have (or if you already have abs it will make them more apparent)
2) Strength. Most athletic movements require the use of core muscles
3) if you don’t work calfs you are missing out on a good amount of potential muscle recruitment.
It’s always good to have more muscle regardless of if they increase your strength and aesthetics or not, because it increases your metabolism making it easier to lean down.
For this reason i am also an advocate of training legs
Forearm training
i prefer the following:
hand grippers
wrist rollers
wrist curl, these can be done with dumbbells too, and you don’t need a bench to perform it either (no shit use your brain)
wrist extensions
DO A LOT OF VOLUME WHEN TRAINING FOREARMS SINCE THE MUSCLES THERE ARE MOSTLY TYPE 1 MUSCLE FIBER
reasons to work forearms:
@Chintuck22
Do 3-5x20 of each for up to 7 days a week
Ab exercises
the following i have found to be most effective:
Planks for abs, and side planks for the obliques
leg raises
Now, why would you wanna do abs?
1) working out abs will help reveal your sixpack at a high bf% than they otherwise would have (or if you already have abs it will make them more apparent)
2) Strength. Most athletic movements require the use of core muscles
3) if you don’t work calfs you are missing out on a good amount of potential muscle recruitment.
It’s always good to have more muscle regardless of if they increase your strength and aesthetics or not, because it increases your metabolism making it easier to lean down.
For this reason i am also an advocate of training legs
Forearm training
i prefer the following:
hand grippers
wrist rollers
wrist curl, these can be done with dumbbells too, and you don’t need a bench to perform it either (no shit use your brain)
wrist extensions
DO A LOT OF VOLUME WHEN TRAINING FOREARMS SINCE THE MUSCLES THERE ARE MOSTLY TYPE 1 MUSCLE FIBER
reasons to work forearms:
- in a t-shirt forearm along with the neck are basically the only muscles visible
- it can increase your forearm vascularity
- Grip strength
@Chintuck22