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Just an added thought, were there any other exercises you changed in the routine that yielded better results for you on other body parts ?

LoadedScissors wrote:Just an added thought, were there any other exercises you changed in the routine that yielded better results for you on other body parts ?

CHETS
For the Chest I have been doing Chest Dips around 2 to 3 sets for about 6 weeks really gives me an awesome pump and I have notice a thicker fuller chest. Most people do chest dips at the end of their routine but I prefer to start chest dips at the beginning while I am physically and mentally fresh.

Another chest exercise I have introduced to replace standing crossover's is the Decline cable crossover. When doing normal standing cable crossovers, many people like me don’t notice but cave in our chest cavity by rounding the back while pressing the weight, which brings in too much front delt. You need to keep your chest high and forced out during crossover's to get the most pectoral involvement by doing crossover's on a decline bench has solved this problem. Also consider doing them one-arm at a time. Marks say’s the pec’s function is to bring the arm across the torso well with two-arm cable crossover’s, your upper arms never get close to moving across the torso; they stop about halfway by doing one-arm the arm can travel further and give better ROM and full contraction.

TRICEPS
For triceps have been doing Decline dumbbell triceps extensions. MRI studies have shown that the decline dumbbell triceps extension is one of the most effective movements when it comes to recruiting 3 heads of the triceps. I find that it allows for a greater stretch of the triceps than most Tricep exercises you can also turn the palms away from you at the end of the elbow extension which adds variety.

Rope Tricep Pulldowns MRI studies have shown they recruit 3 heads of the Tricep and you get a great pump. I do 2 sets of these at the start of my routine to really warm-up my arms and elbows and get them ready for 3 sets of Decline dumbbell triceps extensions.

LEGS
Since I have been doing front squats my legs have grown quicker than when I was doing Back squats. Reason is most weight and stress is placed on the front quads also is a better Posterior Chain and core builder then back squats, also there is no limit of cheating example can’t lean forward and since I have been going lower than parallel my quads have made great improvement.

CALVE
There are two things that have improved my calves lately one I have been doing higher reps and two most importantly you have to do calf raises by pushing more with the big-toe side of your foot. I was having trouble doing that I tend to roll the foot out as I come up and end in the contracted position with more pressure on the little-toe side. If you’re a victim like me of the outside roll on calf raises, try widening your stance—with your feet are wider than shoulder width and keeping your feet pointing straight ahead that should force you to come up on the big toe side of your feet every time.

BICEPS
Best bit of advice is keeping the little finger higher than the thumb when doing bicep curls.

Thanks again, gives me lots of motivation to mix my routine up. See if I can't discover some muscles somewhere in my body !

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