What are some semi-important muscles that you see people neglecting all the time? Things like rear delts, legs for those kinda people -___-, traps, etc
>Rear delts
A lot of lifters don't do rear delt flies, the right kind of rows, or any cleaning so these are often undeveloped. Also is probably the cause of most shoulder injuries.
>The entirety of the forearm
No, heavy isometric holds WILL NOT lead to proper forearm development. Doubly so if you're natty.
>Abs (on /fit/ at least)
Squats and deads aren't enough, and thinking so is a really good way to look like shit and have a very unbalanced core.
>Calves
Again, squats and deads aren't enough here. I've found sprints are best fit calf development, but very high volume body weight calf raises are also a good bet.
>Hamstrings
A lot of people only do deads without the eccentric phase and high bar squats, so these are very often undeveloped. It's especially bad when people follow shit like SS and end up with fatty quads and glutes but zero hammies.
>Traps
Comes from neglecting to do cleans or shrugs. No, heavy deads aren't enough, everybody who says that has no fucking traps.
>The neck
Direct work is best on off days, with cleans and shrugs being a decent second. If you brace your neck muscles during any lift though, they'll at least get a little isometric work.
>Upper back
Comes from people being retards and only focusing on the front of their body. They deserve whatever injuries that come.
>Serratus anterior
The only compound I know that works it significantly is the overhead press, which is also one of the most neglected exercises right after rowing. Nothing is weirder than a dude with fat lats and no serratus.
I think I hit most of the unworked muscles or muscle groups here.
>>35471477
What exercises are there that aren't isometric holds for forearms?
Wrist curls?
Rotator cuff.
>>35471939
Wrist curls, forearm twists, and things like hammer curls and reverse barbell curls.
>>35471477
Pretty much spot on.
>Serratus anterior
I target those suckers with dumbbell pullovers
>that guy who doesnt do finger curls
>>35471268
The bulbospongiosus. Always make sure to help your gymbro target that one.
>>35471477
What kind of rows are best for rear delts?
>>35473551
Should I expect a kiss on sternocleidomastoid afterwards?
>>35473631
And a massage on the erectors too, so that it helps with recovery.
Spinal erectors of course.
>>35473797
Does HRT make you smell like a woman too?
I want to touch you btw.
>>35473822
let me answer that,
no
also doesn't sound like a woman
>>35473858
I need the loving touch of a human being.
>>35473822
It actually does, since body smells are very tied to hormones. Plus, the hygiene produces you use make a big difference.
I use skin moisturisers with soft and sweet fragrances, like strawberry, so the skin is both smooth and smells nice up close <3
>>35473858
Hey, I don't sound too bad ok
http://vocaroo.com/i/s1cUxLHYsi2O
>>35473924
hygiene products*
>>35473924
Just end my shit senpai.
>>35471477
so if i do cleans ill be fine
>>35471477
Good post
>>35473924
What advice do I give my friend who's a trap and wants to start lifting?
>>35473875
We can touch each other with lots of love <3
>>35474140
Pic related. And avoid working upperbody (exercises like deadlifts are better being left out).
Olympic lifts are fine for the most part, though, so he can also do those if he wants if he's on HRT. Wouldn't recommend if not on HRT though, since you can build upperbody muscles with high testosterone pretty easily.
>>35474281
thanks trappy, I didn't know what to tell "her" initially because of the whole HRT thing. She said she felt she was severely underweight and needed a better ass and legs so the memes kicked in and I said SS without the upperbody and gomad kek
>>35471477
>The neck
I really dont wanna cop DOMS on my neck and not be able to move my head, and I feel a sense of fear that i might do something wrong and/or damage something.
>>35473363
What about weighted pullups?
>>35471939
Repping out dumbbell rows until you can't any more works great too. Also double overhand deadlifts
>>35471477
Shut the fuck up, squats and deads are plenty. Do some variations and you'll be fine. If anything, deads will make your core very large. If you're saying it's not enough, you are either too fat to see your abs in the first place, or you're lifting baby weight. L2 contract core when you lift.
You forgot the transverse abdominis. THAT'S what gives you a shitty core, not lack of ab training. If you don't do stomach vacuums you should incorporate them somewhere right now.
>>35476291
Correct me if I'm wrong, but don't the transverse abs give the core width? Isn't it the rectus that's the washboard of the six-pack, and the obliques which give the appearance of a tapered waist?
>>35471477
>A lot of people only do deads without the eccentric phase and high bar squats, so these are very often undeveloped. It's especially bad when people follow shit like SS and end up with fatty quads and glutes but zero hammies.
Something doesn't compute here.
>>35471477
>high rep calf work
Keep in mind that the soleus (the outer, smaller muscle) is what responds best to high rep work due to slower twitch fibers. It's primarily trained in seated calf raises. Gastrocnemius, the bigger one, is trained more in standing calf raises and responds better to high weight, low rep work.
>>35476481
>>35471477
>SS
>high bar squats
pick one
>>35474281
>>35473924
Who actually listens to this retarded tranny fuck? What a fucking useless fucking routine you posted. Kill yourself, mutant.
>>35471477
You are so wrong about everything is not even funny.
All you need are the main compounds. Isolation work is only there for volume and it's not a necessary thing besides that, specially not for beginners.
Also, I laughed at how you think deadlifts without eccentrics don't develop hamstrings - and even worse, at how you think deadlifts will develop the glutes more than the hamstrings.
Also, you do lowbar squats on SS which are the best exercise for the hamstrings apart from the deadlifts.
>mfw /fit/ specialists
>>35471477
>>35476481
The motion is a bit poor for only hamstrings if you deadlift. If you do romanian deadlifts you hit them much better.
>>35471477
> Traps
Mine are big just deadlifting and overhead pressing.
> abs
Deads squats overhead presses pull ups etc all use the abs significantly. Yes it should be enough.
> forearms
are a pain to train and put mass on. Also kind of a genetic muscles if they will be big or not like the calf.
Rest I can kind of agree with.
>>35476561
>All you need are the main compounds.
>>35476609
My forearms were always lacking, then I became an electrical apprentice. Closest your going to get to that is to go bouldering and rock climbing. Joined a gym that has that built in. Tier1 exercise imo
>>35476561
M8 you are delusional af. Isolation exercises can easily work a muscle group to its limit very quickly, big compounds don't. The exercise is over when one group of muscles can no longer bear the load. The weakest link in the chain fails, the rest of the links have not been stressed fully. That means if you're just doing compounds you're effectively being lazy.
>>35476559
What's wrong in being mutant? leave your humanity out the world door human.
>>35476609
>>35471477
Deadlifts are primarily a hamstrings exercise regardless of being romanian, sldl, or just conventional and sumo. Even if you simply drop the bar from the top.
If you deadlift at all, there's simply no way your hamstrings are gonna be "underdeveloped". In fact, what might end up happening if you only squat and deadlift is having underdeveloped GLUTES - interestingly enough.
Only bodybuilders (and no, beginners who think they are bodybuilders don't count) should really worry about hitting every single muscle like that. Most of the muscles in your body get enough work from the main compounds, there's simply no point in worrying whether or not your popliteus are getting enough work.
>>35476609
I agree on forearms for sure mine are 17 inches and I never target them. I basically have eric spoto arms just with more fat and a little less muscle bc no roids
>>35477239
*19 inches
>>35476799
No they don't.
Read >>35476765
>>35471268
Most like >>35471477 said
A lot of people also tend to neglect things like inner tricep (the part closer to your torso) which leads to disproportionate triceps.
People also tend not to focus alot on the back part of your traps. The muscle doesn't just sit on your neck it extends to the upper back
>>35477299
That's a great source you have there, a random anonymous poster from a community where over 50% of the people don't lift, and over 50% of those who do haven't been doing so for more than 3 months.
>>35473924
GOLEM GET YE GONE
>>35477466
over 50 + over 50 = less than 100 somehow since I'm on here and I trained friday(?)
>>35477680
>>35476799
it's definitely possible to be doing shit form deadlifts and pull mostly with the lower back though. then you will have no hamstrings
>>35477829
You can't pull with the lower back, dude.
>>35477829
I used to not activate my glutes n hammies when deadlifting. I fucked my shit up good until i learned proper form
>>35477466
Stupid rebuttal. Get on a seated hamstring isolation machine and check for yourself that it won't work your hams harder than dead lift. You don't a double blind study to figure this shut out. It takes 2 minutes and get this - common fucking sense
>>35478503
You know that the "seated hamstring isolation machine" works the distal function of the hamstrings, while the deadlift works the proximal function, right?
Besides, you don't feel your hamstrings a lot during your deadlifts simply because you are deadlifting babyweights.
>>35478540
You are pure useless, my comparison and example are perfectly valid. Your Ad hominem attack was just sad and projecting. Maybe you need a hug or something.
>>35478540
hey man you seem alright, mind checking the exercises im gonna do for PPL soon if i post a pic of the word doc? just easier than making a thread for it
>>35479007
>ad hominem
That was not an ad hominem, mate. I literally addressed your argument, not your person.
Your comparison and examples are nowhere near valid. You are comparing the "feeling" you get from an isolation with a compound (and the compound that uses the most muscles in your body, no less). It's obvious that you are gonna "feel more" when isolating a muscle. That doesn't mean anything, though. Deadlifting 200kg will grow you hamstrings way more than curling your legs with a few dozens of kilos.
>>35479053
Try this thread >>35448585 people help a lot there.
>>35479086
Thanks for the link
>>35471477
dumbell or barbell shrugs for muh trap gains?
>>35480342
https://www.youtube.com/watch?v=-0t_hCzUgvM
>>35471477
For serratus I was recommended to do pushups and planks with extra extension. I definitely get burn in the area from doing supersets. Is this an
efficient way of training them for definition along with overhead press?
>>35471477
I have huge traps as a natty and have never done a shrug routine ever. I deadlift 500 at 175 lb and that is it. the people who think you need shrugs are people that probably don't have traps. My traps are so big that I'm trying to reduce any exercises that might accidentally engage them
>>35477281
>19" forearms
yeah righto
>>35471477
>rear delts
agree
>forearms
100% bullshit
My forearms are my most developed muscle group, and that's just from doing deads pullups and rows
>abs
squats, ohp, pullups and deads ARE all you need, if you want some bulging abs then yes more work will be needed
>calves
agree
>traps
nah, deads and rows are enough
>hamstrings
maybe if you don't deadlift any appreciable weight
>neck
agree
>Upper back
if you do rows, deads and pullups your upper back will be fine
>serratus
sure, but who's actually going to focus on building their serratus unless they're a BB
>>35480342
Shrugs are for faggots, just diddylift and row heavy
Rear delts is numero Uno
Actually its legs but delts are more sensitive to imbalances so rear delts gets my nr1 spot
Legs comes after
Obliques, would say core but plenty of people do abs
Back (hardly see people row, DL, squat or pullup in my gym)
Wrist/forearm
Any other muscles that are too far away from the bicep (bellow the waist) or unobservable through a mirror (back of the body)
>>35482540
Post pics then.
