your weakest body part (figuratively)

Easily chest for me. plenty of strength but god damit I could use some new ideas on an angle of attack. Bad right shoulder but that's no excuse because I'm left handed.

Something that hammers right down the middle.

Begin.

Dumbell incline flys work well as a finisher for the upper but far as mass building they just don't meausure up.

Close grip bench press for a month might shake it up.

My lower back. Always seem to strain it if I work it too much.

Do you do hyperextentions?

All do respect I do agree with a sore lower back but when you strengthen it then your entire body because a cement wrecking ball.

Good mornings (which nobody) ever does will give you strength beyond words. 3 to 4 sets max but u have to move quick between sets.

.......Tr just going real light for lower back with super strict form when the soreness subsides. Eventually that LB will dominate to new levels of strength and will most likely never bother you again.

Less sets with high intensity always wins.

js exactly. properly done good mornings start with just the bar if that. Once a week for 3 months you'll be doing sets of 12-15 with plates. Seriously a wicked low back builder. Actually Js I do get some upper mass from incline dumbell flys. I use 55's for sets of 8-10 and do a drop set to 45...35. I'm just shoulder heavy so the delts want to take over almost every mevement.involving chest.

I like your bench routine and will try it strictly for a month. Appreciate that attack plan.

side not if you guys don't know. Decline bench is used improperly by 99.9999% of iron enthusiasts. Take the bar down literally to your throat or upper clavicle. Won't be able to shit for weight but maybe quarters but your lower chest will flood with blood. Hidden little gem there for ya.

, have you tried going heavier on them

I can and will. 60 as far as I can go without too much bend in the elbows. Helpful tip - time to up the poundage.I turn knuckles to the ceiling on the way down - the stretch really makes a difference if you have not tried doing so.

Any movements at all that are new and working on any body part let us know. Learning never stops in this science. I have a million angles to share on different body parts that you boys may not know about - just ask.

Good Thread

Lower back is the trunk.

My weakest body part is biceps..... but I rarely hit them.  Curls are just too boring.

Not much of a weight lifter but am in shape and workout a lot.  Routine for the past year and a half has been along these lines.....

Pullups/Pushups Supersets...... About all I do for upper body but can do a lot of them...... weekly

Legs...... weighted lunges, balls to the wall sprints, box jumps.... weekly

Core....... morning calethescenics.... 5 minutes daily. 

Other..... dumbell dead lifts (weekly)...... fast running mile or two (1-2 a week)

Will lift weights for a month every 6 months or so but have found that the above routine is fun and easy.   When get into a gym, will do shrugs, leg sleds, and maybe some heavy back work like T Bar or something.

Bingo.

I would add that the bicep is a small muscle. See a lot of people knocking out 9-12 sets and getting nothing but a flat over blasted muscle.

Warm up really well 1-2 sets and jump right into high intensity drop sets in different colors. If your front delt is flexing then you're cheating. 9/10 do it.

What do your drop sets consist of ? Do you just drop one increment of bar or dumb bell? What are the different bicep moves you would recommend?

SW

pm me on that train. Not posting a decade of closing secrets to the board.

I will add a full inch in 2 weeks top to your bis regardless of any genetic deficiency. No I'm not some asshole trainer that knows it all tipping the scale at a buck 65 but you're definitely a worker that asks questions.