Pesquisar na Comunidade

Já sei que esse tópico pode gerá muita discussão devido às diferentes opiniões, mas ja vou deixar claro, que os melhores exercícios para cada pessoa pode variar muito dependendo do peso, altura, BF, séries/reps, tempo sob tensão e principalmente da forma com que você executa o exercício e o seu tipo de treino (a técnica que o powerlifter usa no supino é bem diferente do bodybuilder). Se você não sabe o que cada exercício significa, é só pesquisar no Google ou Youtube. Recomendo ler os artigos que pus o link, pois lá mostra as pontuações de outros exercícios e como eles foram testados. (veja o que mean e peak significam aqui) Costa e bíceps: http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_back_and_biceps_exercises Vencedores: Biceps Mean: Weighted Wide Parallel-Grip Pull-up, Weighted Chin-up, BB Curl Peak: Weighted Chin-up, Weighted Wide Parallel-Grip Pull-up, EZ-Bar Curl Lats Mean: Weighted Chin-up, Weighted Pronated Wide-Grip Pull-up, Rack Pull Peak: Weighted Pronated Wide-Grip Pull-up, Rack Pull, Underhand-Grip Feet Elevated Inverted Row Mid Trap Mean: DB Bent-Over Row, DB Elbows Out Chest-Supported Row, Prone Trap Raise Peak: Prone Trap Raise, DB Bent-Over Row, DB Elbows Out Chest-Supported Row Peito e triceps: http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises Vencedores: Upper Pec Mean: Mid Pulley Crossover, Band Push Up, JC Band Press Peak: DB Incline Press, Guillotine Press, JC Band Press Mid Pec Mean: DB Bench Press, Floor Press, Fly Peak: Guillotine Press, DB Bench Press, Fly Lower Pec Mean: Weighted Dip, Blast Strap Push Up, Guillotine Press Peak: Guillotine Press, Fly, Weighted Dip Medial Triceps Mean: Rope Extension, Cable Extension, Weighted Dip Peak: Rope Extension, Cable Extension, Band Extension Ombro e trapézio: http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_shoulders_and_trap_exercises Vencedores: Front Delt Mean: Seated Behind Neck Press, Seated Military Press, Incline Press Peak: Seated Behind Neck Press, Standing DB Military Press, Incline Press Mid Delt Mean: Band Face Pull, Lateral Raise, Seated Behind Neck Press Peak: Band Face Pull, Lateral Raise, Cable Lateral Raise Rear Delt Mean: Band Face Pull, Bent Over Rear Delt Raise, Prone Rear Delt Raise Peak: Band Face Pull, Bent Over Rear Delt Raise, Hanging Row Upper Trap Mean: BB Shrug, Cable Lateral Raise, Standing Military Press Peak: Cable Lateral Raise, BB Shrug, Seated Behind Neck Press Pernas, glúteos e panturrilha: http://www.t-nation.com/testosterone-magazine-623#inside-the-muscles Vencedores: Gluteus Maximus Mean: Band *Skorcher Hip Thrust, Glute Bridge, Pull-Through Peak: Band Skorcher Hip Thrust, Glute Bridge, Hip Thrust Vastus Lateralis (quadriceps) Mean: Half Squat, Parallel Squat, Quarter Squat Peak: Full Squat, Parallel Squat, Band Skorcher Hip Thrust Adductor Longis (adutor) Mean: Single Leg Gliding Leg Curl, Hack Lift, Russian Leg Curl Peak: Romanian Deadlift, Single Leg Gliding Leg Curl, High Step Up Biceps Femoris (posterior de coxa) Mean: Deadlift, Rack Pull, Hanging Single Leg Straight Leg Bridge Peak: Rack Pull, Deadlift, Weighted Bird Dog Gastrocnemius (panturrilha) Mean: Heavy Lever Calf Raise, Explosive Lever Calf Raise, Single Leg Calf Raise Peak: Parallel Squat, Heavy Lever Calf Raise, Pause Lever Calf Raise Abs: http://www.t-nation.com/testosterone-magazine-627 Vencedores: Rectus Abdominis Mean: Chin Up, Hanging Leg Raise, Ab Wheel Peak: Chin Up, Hanging Leg Raise, Swiss Ball Crunch Internal Oblique Mean: Ab Wheel from Feet, Ab Wheel from Knees, Bodysaw Peak: Ab Wheel from Feet, Bodysaw, Tornado Ball Slam External Oblique Mean: Ab Wheel from Feet, Hanging Leg Raise, Bodysaw Peak: Turkish Get Up, Hanging Leg Raise, Bodysaw Erector Spinae Mean: Kneeling Cable Lift, Landmine, Reverse Hyper Peak: Kneeling Cable Lift, Tornado Ball Slam, Lumbar Extension