What kind of variations do you do?

The Dude

The Dude

MuscleChemistry Registered Member
As everyone progresses it seems that they have different variations they do on each exercise whether it be from injury or experience. Personally I don't do any chest exercises with a barbell. I also use a very wide grip for upright rows. I also get under earth the standing calf machine and do shrugs. There are numerous others, but I'd like to hear what others do
 
Incline Press is now done in the smith machince and using a reverse grip, to hit the upper chest even better.
 
I don't do flat bench with a barbell just because of the pain it brings my elbows. About once a month I'll do a giant drop set on a smith machine inclined to finish off chest day.
 
I can't bring the bar anywhere near my chest, maybe only 3 inches away bc shoulder pain. I dont train front delts. Still learning every day,,. So my hats off to this thread. I'll try nuks incline movement
 
nuknuk said:
Incline Press is now done in the smith machince and using a reverse grip, to hit the upper chest even better.
Click to expand...

what really brought out the veins in my front delt/pec tie in area is reverse grip military presses
 
wide grip upright rows too, i finish off incline dumbell with a burn out of champains. also i have been adding in close diamond push ups. also i stopped doing regular flat skull crusher to doing them in a 90 degree chair. i like hitting front delt with a front raise with a bar instead of with dumbells. i just feel them better for some reason. ive also been hitting lunges on a smith with one foot resting on a bench, feels way better to me

other than doing super sets and drop sets. thats about it.
 
Mrbigz said:
wide grip upright rows too, i finish off incline dumbell with a burn out of champains. also i have been adding in close diamond push ups. also i stopped doing regular flat skull crusher to doing them in a 90 degree chair. i like hitting front delt with a front raise with a bar instead of with dumbells. i just feel them better for some reason. ive also been hitting lunges on a smith with one foot resting on a bench, feels way better to me

other than doing super sets and drop sets. thats about it.
Click to expand...

Lunge looks promising. Can you elaborate on how your doing that?
 
^ yea rep, i put 1 plate on each side. i place a flat bench behind me about 1-2 feet. i rest one foot on it, and began hitting almost like a one legged squat. but my foot on the floor is one step out. so the entire movement is with the legs very spread out. it hits my glutes perfect. also with the flat bench in front of you and perform a step up. thats intense.

hope i explained that clear enough.
 
I will use the standing claf raise for shoulder presses as well. And we have a lying incline tricep extension machine that I will use for a decline row. I also use the lat pulldown machine for pullovers and tricep pressdowns
 
Mrbigz said:
^ yea rep, i put 1 plate on each side. i place a flat bench behind me about 1-2 feet. i rest one foot on it, and began hitting almost like a one legged squat. but my foot on the floor is one step out. so the entire movement is with the legs very spread out. it hits my glutes perfect. also with the flat bench in front of you and perform a step up. thats intense.

hope i explained that clear enough.
Click to expand...
Tried them today. Im tall so it made it kinda wierd but felt good. Will play with them and get back. Im new to any type of lunge and have been expeirimenting. I found that using dumbells (40 lbs each hand) and going UP my driveway is a killer. Im looking for other types of lunges, like yours, bc I cant always use the driveway due to weather.
 
I've been looking for some things to do for triceps and hamstrings. It seems like there are only a few exercises that I'm comfortable with that hit these muscle groups
 
i dont do any regular squats anymore, I do hacks, super squats, leg presses, ect...I just dont like how it feels anymore...I do partial deads on a smythe alot now, but change it up from time to time...triceps I have lots of elbow issues, so its lighter weight for higher reps going slower...I try to do all the regular stuff, but just lighter with super stict form...I like to change up rep tempo from time to time...doing something like 4 secs down, 0 pause, and 1 up...then change that up to 2 seconds down, 1 second pause to 2 seconds up...ect, ect...rep range is changed from time to time to... I dont ever go below 8 reps anymore at all....its normally 10-12 reps total, but I like higher reps to in the 15-25 range to change it up...
 
Great thread! Bumping back to the top. Lots of good info here.
 
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