As a counterpoint to LoRez’s thread “What didn’t work for you”, I’d like to hear about any additions you made to your routine in 2012 that yielded the most benefit. Could be movement, lifestyle, nutrition or supplementation based.
For me (focusing on movements):
-Front Squats. I’ve built up significant size and strength in the past year from these. If I had a time machine I would have told younger-me not to waste time with back squats.
-Hip Thrusters: Bret Contreras has written extensively about these. They look ridiculous, but give them a try if you’re looking to target glutes.
-Glute Ham Raise
-Meadows Standing Row/Pulldown on Lat Pulldown Machine: I don’t know what this is actually called, and don’t care - it works! Go light.
-Gironda “Perfect Curls”
-Thibadeau’s Delt Triad Superset: 15 reps each of seated laterals, front raises, and dumbbell presses, for 3 sets. Delts have noticeably improved since doing these.
-Incline one-and-a-half flyes: Do the eccentric, go up halfway on the concentric, back to a eccentric, then a full concentric. Repeat. Use light weight.