Does 5x5 or 3x10 really matter? Will you look different when

>>38837267

You do first standing side laterals to target the highest tension when your arm are shoulder height, then lay down and then repeat the exercise to get the highest tension when your hand is on your hip.

>>38837267

People should replace their regular workout with corresponding machine exercises just twice a month.

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>>38837267

This is a chart of deep vs shallow squat and the strength increase. The muscle can get stronger in different locations, training for more locations are crucial to increase strength in all of the ROM, not just were the tension from elverage is highest.

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>>38837267

This is results from a 7 week study were the blue group only did full ROM squats, while the red group trained both full rom, and half/or quarter squats. The red group had a greater increase of their 1 RM for both half-repping and deep full ROM squats.

>>38837267

Bump

A few examples of normal exercises and their domplements:Most are about changing the leverage 90 degrees to improve a part of the ROM

Regular: Standing Bicep curl
Complement: Laying down with a barbell on your hips and raising it to chest level

Triceps: two types of skull crushers: 1 were your elbows are pointed to the ceiling, and one were the elbows are over your head.

Shoulders:

Regular Front raises, complement: laying on the floor with the dumbbell at hip level, raising your arms toward the ceiling.

Side lat-raises: Regular standing. Complement, heavy leaning to the side or laying on your side.

Rear delts: Regular = Bent over rear raises,
Laying on your side with the arm infront of you, raising it upwards.

Regular: Chest flyes
Complement: Standing on one leg, leaning heavily to one side with the bottom arm hanging down, so the shoulder, arm and floor are in line. Swing your arm forward like a chest fly holding a dumbbell.

Stomach:

Regular: Situps/crunches
Complement: Hanging upside down situps/crunches

>>38838122

Training of the trapezoid is in conjunction with rear delts but with more focus on contracting your shoulder blades, a wide grip row (cable or bb bent) or db side row raises is the prefererad exercise. Upper traps is the standard shrug. A complement to shrugs would be a cable exercise were the angle is 45 degrees to the neck, instead of 0 (like a regular shrug), while contracting your scapula upward

Whiel performing a lat-pulldown or chin(pull-up your ROM is almost 180 degrees for your arm vs lat. A complementary exercise will only be to half-rep with a heavier weight. This ties in to the results of the study: Half-repping heavier squats without going Ass2Grass.

>>38838328

Increasing Deadlifts are best done by adding complementary half-squatting (as the start of deadlift is similair to the turn point of half squat), borh regular and complementary lower back raises (goodmornings/Romanian DL and back raises were ROM is (erected: as flat on stomach) / ( bent: hanging with your upper body downward forming a 90degree with your hip), and half repping wide grip cable/BB rows

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>>38838438
Increasing squats are as mentioned above, doing both ATG squats and half-squatting

>>38838561
>>38838438
>>38838328

Improving your overhead press is similair to improving your squats. For this you should add 1 and a half reps: Simply when completion of a OHP rep, lower your arms until they are outwards from shoulders at a 90 degree angle, (the mid motion of a rep), then extend your arms fully overhead and perform the rep.

This will increase your performance by 3-4% units (IE 40% better then just regular reps.

Improving Bench press is done best by improving all involved muscles (Main: chest, upper chest, front shoulder, Triceps, secondary:Lats, Terres major/minor and Traps) with isolated or targeted exercises. Simply doing benches over and over wont be far as effective as training those involved muscles fully individually.

The nature of a compounds movement with deficiencies is limiting the exercise the "fit" muscles gets, they wont work 100% of their max. Most struggles with chest growth and bench because the chest isn't even fully engaged, the weakness is often in shoulders and triceps.

>>38838738

Doing compounds and muscles not hitting over 90% 1rp max will not train them in a 5x5 fashion, more reps are needed.

B M P

>>38837267
5x5 has been proven to increase strength better.