Inside The Muscles: Os Melhores Exercícios

[Thraex 352]

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

Editado Março 25, 2014 às 22:00 por Thraex