Muscles Explained
Explaining How To Grow Every Muscle Group IN DEPTH
Upper Peck-
-used in any form of press mostly isolated in a incline press
-going to give you the shelf look to your chest a lot of people lack because they don't give it enough volume
-the best exercise that blew my chest up for me is INCLINE BENCH, other notable mentions to build it are DB incline press, cable flies down to up or any free weight or machine with an incline
-Focus on keeping chest up and shoulders retracted and back this will allow less delt and more chest which is what a lot of people have happen
-Do more than one exercise for upper chest and make sure you also go heavy not just 3 sets of 12 (at least 2 exercises and at least 1 heavy set and 2-3 back offs depending how many exercises you do)
Mid Peck-
-used in any form of press but mostly targeted in flat bench with no incline or decline
-everyones favorite is the bench press which is a very good exercise and id reccomend for everyone of all levels but for me I love DB flat bench press, some other good ones include: chest press machines and free weight machines, dips, ext
-make sure you also do heavy sets as well as lighter ones
-Focus on shoulders back and scapula retracted
-For bench the more you go in your going to use tricep and the more out is shoulder
-Don't just bench and be done get your volume in id recommend at least 2 exercises and at least 1 heavy with backdowns 2-3 sets at least
Lower Peck-
-DO NOT NEGLECT THIS its going to give you the cup shape and overall roundness
-This is going to be targeted from flies down to up as well decline bench press, or any machine where you are at a decline angle
-it is also used in every other press but that doesn't mean you shouldn't isolate it
Side Peck-
-this is gonna be targeted with flies or a peck deck kind of movement
-its going to make your chest appear wider and fill it all the way out to the shoulder
-this is crucial in looking "aesthetic" and you need to give it just as much volume as anything else
- a lot of people only go light work up to a heavy set and then get the reps in but you need to train it heavy as you would any other part of the chest
-make sure you do more then one movement I reccomend at least 2 or a lot of volume in sets in the one exercise
--keep shoulders back and elbows up focus on bringing it in with your chest and not hands, a very light grip, kind of act like your hugging from the back and squeezing them
Tips/What I see?
-a lot of kids just bank on bench press to blow up their chest you need to more then just that
-people do not keep shoulders back and activate more front felt or don't go down enough but think is focus on form and focus on mind muscle connection which is way more important
-people forget to train upper and lower chest train all parts equally to be effective in growing a full chest
-Focus on heavy compound then go into lighter hypertrophy focus movements
-train at least 2 times a week with enough volume in every part to grow a big full chest
-focus on form and actually using chest not triceps and shoulders
Back
Upper Back
-Keep elbows up on your rows hits the upper back a lot more
-Start with a heavy compound Barbell Rows, Rack pull or Deadlifts ext
-Rows are great for isolating upper back and focusing on it
-Focus on eccentric and get the stretch at the bottom of each motion
-Pull with elbows and not hands
Lats
-Make sure to include lat pulldowns and pull ups 3 sets at least
-Any pulling down motion is gonna be great for targeting lats
-Dumbbell pullovers or cable pullovers are also great for lats and seratis
-Make shoulder blades are back and chest is high
-Full stretch and squeeze at the bottom
-Pull through elbows not biceps and hands
Lower Back
-Use a deadlift or a variation like a rack pull or cable seated rows
-make sure you go slow and feel ut not just throw heavy weight around
How to get Thickness?
-Going to come from your rowing movements have some heavy compounds
fruit and then go into some hypertrophy rep ranges during machine kind of
rows
How to get Width?
-focus on pulling movements
-Pull ups, lat pulldowns ext
-Make sure you hit your lower lats as well to really give you the v taper
Tips/What I See?
-I see a ton of people doing lat pulldowns wrong, keep your chest high and
shoulders back and pull thru your elbows down to your chest not in front
-Make sure you go slow and focus on eccentric this is how cbum grew his
back like crazy
-Makre sure you get enough volume dont just deadlift and do lat pulldowns
you need a lot more volume then that
Legs
Booty-
-Any Movement like leg press, squat ext move your legs out farther to use more glutes and hamstrings
-on a leg press focus on hamstrings and glutes put your feet up higher rather then lower
-squatting if you wanna work more hamstrings and booty squat low bar rather then high bar
Calves-
-mostly genetic
-from what I hear train often and really feel the squeeze and hold at top and bottom
-dont listen to me though my calves suck
Hamstrings-
-any movement like leg press, squat ext move your legs out farther to use more hamstring
-on the legs press to focus hammier put your feet up higher rather then lower
-squatting if you wanna work more hamstrings squat low bar
-really focus on contraction and feeling it rather then using knee or calves to help and squeeze for me I hold it it helps my muscle mind connection
-don't just squat and do hamstring curls make sure you get enough volume in and exercises
-good exercises include hamstring curl, squats, leg press wide stance, deadlift variations, rdls, types of lunges
Quads-
-any movement like leg press, squat, move your legs farther in to focus more quad
-on a leg press move your feet down to focus on quads
-squatting to work quads use high bar and not low bar
-leg extensions to focus inner quad point toes out and to focus outer quad point toes out for outer sweep also go slow and contract the muscle and don't go heavy and bust your knees up
-do not just squat do enough volumes and sets for quads
-good exercises squats, any kind of lunges , any kind of squat, quad extension
How to grow tree trunk legs?
-focus on hitting each part of the hamstring think of it as the bicep of the leg if you want big arms you need to hit both bicep and tricep just like legs
-feel the muscle and grow muscle mind connection
-include heavy compounds and then go into lighter sets
How I train them?
Squats 15-20, 12-15, 8-12, 6-8, 3-6
Lunges 3 by 12
Hamstring curl 20,15,12,10,8 drop set
Quad Extension 20,15,12,10,8 drop set
Leg press feet up and out 3 by 12
RDLS 3 by 12
Calf Raises 3 by 12
Tips/What I see people do
-I see a lot of people just doing squats then quad extensions and hamstring curls and calling it a day you gotta do more then that it shouldnt be easy it should be hard that's why people dont hit legs
- a lot of people dont understand leg stance and placement hopefully I helped you guys a little just use them properly
-do not ego lift and go heavy every single set feel the muscle and squeeze and learn the connection
Shoulders and Arms
Front Delt
-it comes from presses start your workout with a heavy compound shoulder movement like a Arnold or dumbbell press
-be sure to focus on using your actual front delt and use less chest for some maybe lean forward in the chair so its more straight up with less incline
-for front raises make sure you go slow and feel your front delt and don't throw them up with momentum and using your joins use the muscle
Rear Delt
-for face pulls use less bicep and more back/delt try to keep elbows up and pull thru the elbows not hand if you feel your bicep getting a pump focus on the rear delt and change grip or lower weight
-always keep elbows high in any variation best way to feel it
-do higher reps no need to go super heavy
Side delt
-Later raises, cable lateral raises, machine later raises are great use them all even superset them for crazy pump
-do not use momentum and go slow and actually feel the muscle working
-lead with pinky to hit side delt more and a crazy burn
-dont go heavy use lighter weight
-a lot of people just do lateral raises add in some other variations not just dumbbells
Tips/What I see?
-dont just grab 30s and use all momentum possible to do lateral raises grab the 15s be humble and use good form, for reference I use 17.5s-25s
-Dont try to go to heavy on dumbbell presses get a good range of motion and actually feel It
-for front raises dont sway and use full body just squeeze the shoulder and go slow
-BIGGEST TIP PEOPLE DONT TRAIN ENOUGH VOLUME, you can't just do a shoulder press 3 sets and lateral raises 3 sets after hitting chest and call it they need as much volume as everything else
How I train them?
-Dumbbell shoulder press 12,10,8,6
-Front Raises 12,12,12
-Lateral raises 20,15,12,10
Cable lateral raises 15,12,10 drop set
-Face pulls 15,12,10 drop set
-Cable crossover pulls 12,12,12
Bicep-
-2 main parts to the bicep short head and longhead
-short head is worked from basic curls, preacher, barbell curls ext when the wrist is straight
-longhead is worked from hammer curls, overhand curls ext when the wrist is sideways (thumbs pointing up not out)
-need to train them heavy just as you would everything else do heavy and light sets
-train with more then 1 exercise 3 sets for me I train 2-3 exercises around 3-5 sets find what works for you just make sure it gets volume
Tricep-
-2 main parts longhead and shorthand
-dont skimp on triceps its what makes your arm look big and girthy
-short head is worked when arms at side like a press down or dips
-longhead is worked from like a skull crusher or overhead extensions
-heavy sets need to be included with light sets as well
-hit with enough volume I know its after you hit chest and shoulders for most of you or after chest but give it love and volume it needs it as well dont just do rope pushdowns 2-3 exercise 3 to 5 sets works for me
Tips/What I see
-Dont jerk the weight learn some muscle mind connection
-a lot people dont do enough volume
-a lot of people forget to train both heads make sure you do both
-dont just grab the same weight every time can't just curl 20s every workout, progressive overload like you would with anything else
How I Train Arms-
Warmup one arm tricep pushdown superset with bar cable curls 3 sets of 20
heavy ez bar skull crushers slow and controlled 3 sets of 8-10 superset with heavy ez bar curls 3 sets of 8-10
Sitting no momentum curls 3 sets of 12-15 hold other one at the top of curl while you do one arm at a time super set with one arm over the head extension 3 sets of 12-15
Finisher Hammer curls 2 sets of as many reps as possible super set with tricep rope pushdowns 2 sets of as many of possible
