Frequently Overlooked Exercises to Build Mass (listed)/ Busting through plateaus 2

Bulgarian Split Squats, also called rear foot elevated sqyats, are usually preferred, and often always utilized by experts in the industry.  Rarely, if ever, will you see a random person in a gym, that isn't "being trained", performing this exercise.It has a higher carryover towards sprinting speed than any 2 leg exercise.
Bulgarian Split Squats, also called rear foot elevated squats, are usually preferred, and often always utilized by experts in the industry. Rarely, if ever, will you see a random person in a gym, that isn’t “being trained”, performing this exercise.
It has a higher carryover towards sprinting speed than any 2 leg exercise.

In my article “smashing through plateaus” I explained that varying your routine is the key to avoiding plateaus.  Plateaus are, essentially, a side effect of going into the gym and doing the same thing for too long of a period.  The human body adapts to stimulus…. but eventually…  the body will have done all of the adapting it can do, without creating a severe structural imbalance resulting in joint problems.

Many clients are shocked to find out, that busting their bench press plateau, has nothing to do with benching (and sometimes nothing to do with pressing).  Sometimes it is neutral grip front dumbell raises, for their underdeveloped anterior deltoid, sometimes it is pulldown or pullovers for their weak serratus anterior or lats.  Anyways, here are some frequently overlooked exercises for major muscle groups.  I am not going to explain them; if you are reading this, you are on a computer, and I encourage the reader to utilize a website, called “youtube”, you may have heard of it  🙂

There are stars ***** next to the exercises I feel most effective, and sometimes those that are most overlooked.  Take particular note of these exercises, and try to rotate them into your routine at some point.

We’ll go from the ground up

Calves:

Standing calf raise machine
seated calf raise machine
weightless (one leg) calf raises of flat ground
weightless (one leg) calf raise with toes elevated (off ledge)
*jumping rope (surprisingly effective)
*running stairs
pulling sleds
jogging with a weighted vest

Tibialis Anterior:
More of a “pre-hab” exercise, working this muscle will prevent shin splints
.  It is the muscle that works the opposite movement of the calves, and the muscle is located on the shins.  No matter how many clients I tell to do this exercise, nobody listens (because it has no direct impact on physical appearance)…  Then they cry and whine about not being able to run because of shin splints.

*Toe raises- Stand, leaning on a wall, with your feet anywhere from 12 to 36 inches out from the wall.  Raise your toes up off the ground, hold for a second, and then relax, and repeat.  (If it is too light, move the feet outward, if it is too heavy, move the feet towards the wall you are leaning on).

quads:
Squats
*front squat (best for the vmo(rookie translation: the quadricep “teardrop” toward the inside of the kneecap))
leg press with narrow foot position
*leg press with feet low on plate
*bulgarian split squats with high degree of knee flexion
back lunges
weighted step-ups
(Leg extensions are not listed because closed chain movements are a)not healthy for knee extension and b)not effective for building large quads….  If you want “pump” get on the stairmaster after your legs workout is over, you will receive more pump than you will ever get on the leg extension machine, and more pump=more sarcoplasmic hypertrophy (rookie translation:growth))

hamstrings (knee flexors, which are the majority of the hamstrings):
*lying leg curls
*seated leg curls
sprinting
dragging sleds

hill sprinting
Note that it is very important to include isolation exercises that work out “knee flexion” (going from straight to bent knee) in your workout.  Why?  Because the knee flexors are untouched in the standard compound movements such as squat and leg press (all of which the knee goes from bent to straight aka “extension”)…  Yet knee flexion is an essential part of basic movements such as running (the finishing of a stride once the foot has made ground contact is knee flexion).  Hamstrings tend to be an underdeveloped bodypart because of this.  When non-scientific bodybuilding “literature” says that squats work the hamstrings, they are referring to the hamstrings that are involved in hip extention, which if I’m not mistaken is 2 of 7 hamstrings.  Thus knee flexion is untouched, except as a stabilizer in these lifts.  This muscular imbalance and neglect of the hamstrings, combined with extreme strength levels, is why you see so many NFL players limp off the field, with torn hammies. 

Hamstrings (hip extensor hamstrings):
*Stiff leg deadlift with posterior pelvic tilt (rookie translation: Stiff leg deadlift while sticking your ass out as much as possible)
*Stiff leg deadlift off a box
Deadlifts
Squats
Etc, Etc, standard compound movements.

Glutes:
Squats

Deadlifts
Hangcleans
Lower back hyperextensions
*Glute hyperextensions
glute bridges
*bulgarian split squats
snatches
sprinting
running stairs
hill sprints
dragging sleds
box jumps
all squat variations (1/4 squat, 1/2 squat, slow tempo squat, dynamic effort (explosive) squats)
If you are going to overemphasize one muscle in the entire human body, make it the glutes.  It is the largest, strongest muscle in the body, and the joint it works is capable of an extreme range of motion.  Lifters most often neglect the “hyperextension” of the hip joint.  They work extension (from bent, to neutral (standing)) but neglect the range of motion that is worked by running AFTER the foot makes ground contact.  This is why the two starred exercises are bulgarian split squat (one legged squat guarantees the overloaded muscle will be the legs, never the core or cns) and glute bridge (because this works the untouched range of motion in the gluteus that squat movements do not work).  A lot of weightlifters experience lower back pain when jogging, and it is because they have overworked hip extension (squats) and usually COMPLETELY neglected hip hyperextension (glute bridges, sled drags, sprints).  Thus, their bodies compensate by rounding the lower back, tilting the pelvis anteriorly, and placing the load on the spine, rather than the hips, to compensate for structural imbalance.

Abdominals(rectus abdominis):
Decline sit-ups

*hanging upside down sit-ups
v-ups
*dragonflags
planks

The thing to keep in mind is the abs are a muscle like any other, if you find yourself doing 30+ reps, hoping to build a six pack, remember that you are doing the same thing as lifting little pink dumbells for 70 reps to build big biceps.  Spot reduction (exercising a certain area of the body to burn fat in that area) is a myth, so keep the ab workouts as heavy as everything else, or no adaptation (changes) to the physique will occur.

Obliques (The “side abs” and “V-cut”)
Weighted side bends
weighted side bends on hyperextension machine

Spinal Erectors (low back):
*Deadlifts

hangcleans
snatches
stiff leg deadlifts
*hyperextensions

any deadlift or hyperextension variation.

Lats:
*Wide grip pulldowns

narrow grip pulldowns
pullups (supinated grip)
*pullups (neutral grip)
dumbell pullovers
*rope pullovers
dips
row variations

Traps:
*Deadlifts

*Shrugs
*behind the neck press
dumbell shoulder press
military press
push press
*power clean
*hang clean
*face pulls
dumbell rows (lower traps)
barbell rows (lower traps)
dumbell cleans
*farmers walks

Chest (pectoralis major):
bench press

incline press
decline press
all of the above with dumbells
all of the above with altered hand orientation and/or grip
*cable crossovers
cable crossovers with altered cable height/angle, and/or altered hand orientation
machine pec flyes
*cable bench press
*guillotine press

Anterior Deltoid (front delt):
*Neutral grip bench press

*Neutral grip military press
*neutral grip front dumbell raise

bench press
incline press
decline press
dips
any pressing movements

Other deltoids:

Military press

*supinated grip lateral raises

*lateral raises from low pulley machine
*upright rows
hangcleans
behind the neck press
*facepulls
All lateral raise machines and variations

Triceps:
*Close grip bench press

weighted dips
*neutral grip bench press
*rack lockouts
*1/2 bench press (with extra weight, obviously)
Military press
ANY pressing movement
Closed chain movements such as tricep extensions are not healthy for the elbow joint, nor are they necessary for building huge triceps.  Tricep extensions can be utilized, but just understand that I chose not to list them because they are unhealthy for the elbows, and more importantly, inneffective.

Biceps:
*pullups (or pullups on the pull-down machine)
barbell curls
dumbell curls
*preacher curls
hammer curls
dumbell rows
ANY pulling movement
ANY curling variation

Strengthening the wrist flexors/extensors:
Wrist curls (for the flexors)
Reverse wrist curls (for the extensors)

Grip:
Holding heavy objects (ie, deadlifting, without straps)

With this list of exercises, and a routine that rotates every 6 weeks to 4 months, you should easily have enough movements to avoid hitting plateaus for the next 1 to 3 years, and build an impressive, aesthetic, balanced physique.

4 thoughts on “Frequently Overlooked Exercises to Build Mass (listed)/ Busting through plateaus 2

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