need some new exercises....

[circusgirl]

Hi, I need a few new exercises for some muscle groups as I don't think I'm training certain areas enough.
Any ideas?

current exercises for relevant body parts-
biceps - alternate bicep curl, cable curl
abs - reverse curls, crunches, cable pull down
lats - one-arm row, bent over row.

I think that's not really enough - especially as I do about 6 exercises on a leg day...

I'm particularly concerned about the abs - I'm presuming I should hit these same as any other muscle group right? So I should be looking to push them to contract HEAVY for 5-6 reps per set? Do I do this by doing crunches etc holding weights in my hands? I HATE doing hundreds of regular crunches

 

[bishonen]

I'm particularly concerned about the abs - I'm presuming I should hit these same as any other muscle group right? So I should be looking to push them to contract HEAVY for 5-6 reps per set? Do I do this by doing crunches etc holding weights in my hands? I HATE doing hundreds of regular crunches

Yup. Try incline sit-ups holding a weight or dumbell. You'll know you're done when you have to roll off 'cause you can't lift yourself anymore.

You might also be interested in reading this thread.

 

[the People's Champ]

bi's-try incline db curls. have the bench set up almost vertical, but have enough incline so when the db is down, it gives you a stretch at the bottom. could also try seated bb curls towards the end of your arm workout.

lat's-pullups. experiment with the various grips(narrow, wide, palms facing you/away). try pulling the bar to your ribs/lower chest area. this should help you out

 

[circusgirl]

Hey thanks! For some reason the board isn't letting me send one of you karma.. sorry.. but I'm just as appreciative nonetheless! Will try these out today, upper-body day...

 

[nikkita]

alternatives can be...

biceps - barbell curl, incline bench alternate bicep curl, hammer curls, concentration curls, preacher curls, reverse curls.

abs - seated crunches, hanging leg raises, twisting leg raises, flat bench leg raises, leg extension holds, straddle holds.

lats - seated rows, supported ddumbell rows, lat's-pullups---> try this with palms wide facing away.... stand and support yourself with one leg on the seat, then pull the bar to your chest.... has worked great for me!

Regarding your abs, what are your goals? definition? Abs should be worked as intense as other muscle groups... you must look for contraction at the peak and correct breathing. I usually work on 25-20 reps but focusing on really contracting and feeling how your abs work.

 

[scout420]

Go to ExRx.net They have great info on all exercise which they also give you video clip examples of each.

 

[circusgirl]

alternatives can be...

biceps - barbell curl, incline bench alternate bicep curl, hammer curls, concentration curls, preacher curls, reverse curls.

abs - seated crunches, hanging leg raises, twisting leg raises, flat bench leg raises, leg extension holds, straddle holds.

lats - seated rows, supported ddumbell rows, lat's-pullups---> try this with palms wide facing away.... stand and support yourself with one leg on the seat, then pull the bar to your chest.... has worked great for me!

Regarding your abs, what are your goals? definition? Abs should be worked as intense as other muscle groups... you must look for contraction at the peak and correct breathing. I usually work on 25-20 reps but focusing on really contracting and feeling how your abs work.

Definition and strength, I'd like strong abs, even if I never get bf% down low enough for 6-pack, plus I hear strong abs are necessary if I ever want to get into powerlifting. THanks loads for this post. It won't let me give you karma for it as it seems I gave you some not too long ago - I am very appreciative of the advice - printing this whole thread out now.