I just finished 2 weeks of the Opposite Program. Here’s what I’ve personally learned about MYSELF.
Lats: Hammer Strength Iso-Lateral Rows of all sorts give me the BEST contraction. I’ve already seen a huge difference in my ability to flare them and get a pump using them. My favorite technique by far: the dropset. The standard Lat Pulldown is inferior for me. I also like the kayak row for the mind muscle connection.
Elbow Flexors: ONLY seem to grow when I add a pronated, supinated, and neutral grip curl variation to my training.
Chest: Grows no matter what, but I personally much prefer performance lifting for chest.
Triceps: Explosive push pressing. Isolation work only for the pump.
Shoulders: Isolation work for delts gets them the fullest, no doubt. But I’m in love with Push Pressing, so I might just add a few lateral raises after some of my pressing workouts.
Legs: My legs grow no matter what as long as there is a high volume of work done. This was true for the HPMass program especially, with 4 days a week squatting and sled work.
Mid Back: Rows of all kinds.
Upper Traps: Shrugs do nothing for me. Explosive pulls and heavy deadlifts are king for mine.
Calves: Daily jumps including any movement that requires a jump (snatches, cleans, high pull, etc). Calve raises do nothing for me.
This info might be useless to most people, but I figured I’d give my input.
All in all, I had fun with the change of pace. I think everyone that lifts for performance should give it a try if they are serious in making gains in muscle mass.