So what did we decide to do? We did Sheiko. Two squat workouts in one day, presses, inclines, rack deads, deads, pushups, deadlifts from a box. We did curls 2x a week. Some calves. No cables, no dumbells, no machines. VOLUME, and TONNAGE. And we grew like crazy. He never knew. He was like, "Wow, the outside sweep of your quads is really coming in! It must be the leg presses with feet touching with light weight and constant tension!" We were nodding our heads, isolation is the key!
It doesn't work, you can't isolate anything, anytime. And if you could, why would you want to? Its boring as hell to sit on a machine and train. No challenge. Why not go for some bang for your buck exercises that make you massive as hell and then let the diet do the rest? Its all HUGE, tension filled exercise and proper diet that works anyway. Think about the most massive people EVER, Coleman, Yates, Cutler, Kaz, Kirk, Arnold, Franco, Marius...squats, deadlifts. presses, rows.
And for the women? same stuff. On simplyshredded.com, IFBB Figure Pro Erin Stern lists her favorite exercises as-
Here is a picture of Erin-
IFBB Figure Pro Jodie Minear(simplyshredded.com), lists these 3 exercises as her favorites:
- Squats: They build your leg muscles, increase your jump, strengthen your back and burn heaps of calories.
- Lunges: These along with squats are amazing for your lower body, and they also do wonders for your butt.
- Push Up Jump Squats: A great exercise to burn fat and build muscle from head to toe. Make sure to try this in an interval style for an extra challenge.
Don't fall for the myths that the magazines put out there. Don't fall for the gurus with their special exercises that isolate your sartorious and your hips and blah, blah, blah. Go against the grain and do the Big Three peppered in with some curls and calves and you will be just fine.