Undergrip Bent Row:
With a shoulder-width undergrip on the bar, pull the weight to your abdomen. Pause there for a strong contraction before lowering to a full stretch. Kneeling Db Shrugs: Set up your dumbells, kneel down and grab them, then shrug away until your traps are ready to revolt. Then just drop the dumbells the five to six inches to the floor when your grip gives out. You'll look like a wrestler in no time.
Front Squat:
Anyone that is able to work hard can build big legs but front squats build big, shapely legs with full separated "teardrops" above the knees. With your hands crossed in front of you and the bar resting between your front delts and collarbone, lower down to a full squat position. Because the bar is placed in front of your neck you will have to keep your head and elbows up in order to maintain your center of gravity. This removes emphasis from the glutes and leg biceps and emphasizes quad involvement. Killer leg builder.
Glute-Ham Raise:
This is that weird-looking hyperextension bench with the rounded hip-pad. Not many people make use of it; even fewer use it correctly. This is unfortunate because it is the single best leg biceps-builder on the planet. Keep your lower back slightly arched and set the ankle pads close enough to the hip-pad that your knees lower as your body rises up. This will make the movement almost ALL leg biceps. Use this for a few weeks and the leg curl machine while just be a nice place to set your gymbag. If your gym doesn't have one; get it. In the meantime, a decent temporary replacement would be to either, 1) a similar movement with either your ankles held by your training partner or the kneepad on a lat pulldown machine, or 2) one of the leg curl machines.
Press-Behind-Neck:
We will adjust the normal performance of this exercise to limit the range of motion. By only lowering the bar down to ear-height, much of the destructive stress on the shoulder joint is eliminated. As an alternate, front military presses can be used. See which is most comfortable to you.
Pec Dips:
Not to be confused with dips for triceps. Keep you torso curled forward, chin down on upper chest, legs bent forward at your waist so that your feet are under your face. With your elbows out wide, lower down to a full pec stretch. Press up only about two-thirds of the way. This keeps tension on your pecs and not the triceps.
Habit Six:
ConsistencyBodybuilding progress is contingent on our ability to constantly increasing stress, either in the form of heavier resistance or greater workload. In order for this to take place, we need to train and eat in a consistent manner.
A two to three week break from the gym causes a significant level of deconditioning. This is displayed by a loss in strength, which in turn, is brought on by a loss in neurological efficiency. Basically, you find yourself in a "two steps forward, three steps back" scenario. In order to push the envelope in size and strength haphazard half-assed commitment will not even provide half-assed results; you are more likely to receive NO positive improvements.
Make a commitment to yourself to stick you your training and nutrition program. If you cannot honestly do that, then resolve yourself to considering your training as a mere healthy habit. Leave the serious stuff for the dedicated lifters.
Novie lifters starve for instant results.
It takes consistency over time to build a
complete physique like Ko Chandetka.