I was just reading over some articles on the site and thought about different programs, exercises, etc. that worked for me.
I would be very interested to hear what things have worked really well for people, whether it’s increasing a lift, building your arms, lowering your body fat or whatever.
That being said, here are some of mine.
Increasing my squat: First I added Good Mornings after all sorts of back extension work couldn’t help me keep posture in the bottom, then I added lunges w. the rear leg elevated to help me get back from the bottom after all sorts of extra quad and low back work did not do the trick. I have recently added leg press which seems to help with getting through the mid-way point.
Increasing my chins: adding farmer’s walks and training chins only one day a week for no more than 8 reps and never to failure.
Hamstring Flexibility: 7 days a week of static stretching, stretching hamstrings after calves, low back, quads, inner thighs and butt. Once I got where I wanted to be it only takes about 2 days a week to maintain it.
These are 3 things which pissed me off to no end. I tried unsuccessfully for years to up my chins. I’ve always had tight hamstrings until recently and my squat was just stuck in neutral after all sorts of training did nothing (car pushing, plyometrics, walking lunges, one-legged squats, olympic lifting, front squats, etc.).