REQUEST A WORKOUT @ MESO

[Thenewera]

REQUEST A WORKOUT THREAD

HOW IT WORKS

THE BODY PART(s) TO WORK
WORKOUT STYLE
LENGTH OF WORKOUT
TARGET AREA

EXAMPLE REQUEST

Chest
Hypertrophy / strength mix (pump based)
Hour to hour and half
Upper chest / thickness

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HOW TO ANSWER​

@Thenewera

Try this!
(Write up workout in format below)
Exercise : [ sets x reps ] [performed]
( write your own little notes )

EXAMPLE ANSWER​

@Thenewera

INCLINE DB PRESS [ 7x4 ] [2s. Pause @ bottom]
( the rest followed )
( notes -- ex: ** try to focus on the negative the most, make sure it's a weight you're failing on desired reps for the last set. [explain reasoning ex: for progressive overload ]

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That's that. It could be fun, some may find it very useful to see frequent ideas and exercises being thrown out to the meso family.
Of course most of us all make a scheme, but who doesn't want a new idea to mess around with every now and then?
Just a little contribution idea from me for the crew.

​

 

[Thenewera]

I'll go first since I'm about to hit chest and want some open ideas. If someone can answer without the next 30, ill be down!!!


REQUEST

Chest / shoulders
power based / end with pump
Targeting upper Pecs and side delts.

Hit me with your best shot fuckers!

 

[Leancuisine]

Landmine presses.
Works upper chest and delta.
Do sets of 5-6, explode up.

Also sounds like some pussy stuff, but plyo pushup with the clap (lol) supersetted right after heavy bench press is a killer.

Sorry got not using your format. Doing this on my phone.

 

[Thenewera]

Landmine presses.
Works upper chest and delta.
Do sets of 5-6, explode up.

Also sounds like some pussy stuff, but plyo pushup with the clap (lol) supersetted right after heavy bench press is a killer.

Sorry got not using your format. Doing this on my phone.

Don't have to use the format just a guideline.... Hit me with this too late as I already decided to switch it completely not go anything over 75lbs in each hand.. What a crazy pump tonight.

 

[iamINVICTUS]

Request

Tris! Done after a chest workout. Volume for a pump. Looking for unconventional exercises.

 

[Leancuisine]

Request

Tris! Done after a chest workout. Volume for a pump. Looking for unconventional exercises.

They aren't unconventional, but...
Triple dropsets performed on an incline bench.
Lying with chest against bench, do 12 reps of dumbbell Tricep kickbacks
Sit in bench normally, immediately perform 12 reps of overhead extensions with the same dumbbells
Immediately go into close grip incline presses to failure.

Rest as much as needed and perform 2 more sets of this drop.

 

[Eman]

Bent over cable extensions
Superset with pulldowns 5x12+

Skull crushers
Superset with JM press 5x12+
Begin JM press when form starts to fail on skulls

Bench Dips with three plates on thighs (or less if needed) - partner removes as needed. 3 sets

Pushups with thumb and index finger touching done in a "21's" style.

Pump you right up.

 

[Damnham]

Anybody got any tips on rear delts and traps,, this are my weak points

 

[iamINVICTUS]

Thanks! Sounds great. Will be trying these next workout.

 

[evarthecaveman]

Needing a shoulder workout focused on pressing.

 

[Eman]

Anybody got any tips on rear delts and traps,, this are my weak points

Depending on your training split setup - add them both to back days or have them included three times per week in your training. Traps are pretty much shrugs shrugs and more shrugs. Focusing on trying to touch my shoulders to my ears helps "find and feel the muscle"

 

[Damnham]

Depending on your training split setup - add them both to back days or have them included three times per week in your training. Traps are pretty much shrugs shrugs and more shrugs. Focusing on trying to touch my shoulders to my ears helps "find and feel the muscle"

Yeah I starting doing shrugs and rear delts on back and shoulder days, I have been seeing improvements this way... I just get more of my traps near my back,if you know what I mean...just trying to get that peak up front like some of you freaks on here haha

 

[Eman]

Yeah I starting doing shrugs and rear delts on back and shoulder days, I have been seeing improvements this way... I just get more of my traps near my back,if you know what I mean...just trying to get that peak up front like some of you freaks on here haha

Getting off thread topic here lol but a trick I've used is single arm shrugs. It's time consuming but it builds the peak better and also helps with the very top of chest close to throat neck area - you put the dumbbell right in front of groin and contract trap hard to lift it then go slow down. You should feel a pump at top of chest.

 

[Leancuisine]

Yeah I starting doing shrugs and rear delts on back and shoulder days, I have been seeing improvements this way... I just get more of my traps near my back,if you know what I mean...just trying to get that peak up front like some of you freaks on here haha

If you look at how your striations run in your traps, they run more diagnolly, beginning at the base of your skull, and run out and tie into the acromion I believe.
So if you can angle your body so your arm and torso form a rough 45 degree angle, and you try to squeeze your trap into your ear like Eman said, you will get a pretty good pump. I usually do this on the low cables, and take a few steps out.
Also front raises work your traps...
From the resting position up to a 90 degree angle (perpendicular with the ground) works your front delt, but anything from that perpendicular point to an overhead raise works your traps.
Does all of this make sense? I tried to explain it as best as I could...
Your traps are an endurance muscle, and supposedly high reps really stimulates them; personally, my traps were always biggest when I did heavy ass Shrugs to failure.

 

[Damnham]

Getting off thread topic here lol but a trick I've used is single arm shrugs. It's time consuming but it builds the peak better and also helps with the very top of chest close to throat neck area - you put the dumbbell right in front of groin and contract trap hard to lift it then go slow down. You should feel a pump at top of chest.

Thanks for the tips, I'll defiantly try it out... And my bad @Thenewera..didn't mean to get off topic, Might have read thread wrong

 

[Leancuisine]

Getting off thread topic here lol but a trick I've used is single arm shrugs. It's time consuming but it builds the peak better and also helps with the very top of chest close to throat neck area - you put the dumbbell right in front of groin and contract trap hard to lift it then go slow down. You should feel a pump at top of chest.

This is an awesome exercise! I will start with the dumbbell at my side, then use my chest to adduct or roll my shoulder in and up, my arm just kinda hangs and passes out in front of my groin like you said.
I only do about 55lbs and really squeeze at the top, it's a killer!
I have it in my program on my training log as "cavalier crossover"

 

[Damnham]

Understood you perfectly! Thank you.@leancuisine

 

[Thenewera]

Needing a shoulder workout focused on pressing.

Well I'm not sure your cup of tea but if you don't like it, don't use it.

Rotator warmup / Tricep warmup

Side DB raises 4x8 ( warmup )

Barbell military press 6x6
Side DB raises 5x8 ( heavy weight use momentum)
Smith machine or machine press 4x12 (pause reps)
Machine Rear delt fly 3x12!superset
Dumbell rear delt fly 3x12!superset
Seated Dumbell press reps = 15, 5, 5, 3, 8 , 10
( first 15, second 5, third 5, and so on )
Cable rear delt flyes 5x8
Dumbell isolateral side raises 3x15 superset
Dumbell front raises 3x15 superset

 

[MindlessWork]

Well I'm not sure your cup of tea but if you don't like it, don't use it.

Rotator warmup / Tricep warmup

Side DB raises 4x8 ( warmup )

Barbell military press 6x6
Side DB raises 5x8 ( heavy weight use momentum)
Smith machine or machine press 4x12 (pause reps)
Machine Rear delt fly 3x12!superset
Dumbell rear delt fly 3x12!superset
Seated Dumbell press reps = 15, 5, 5, 3, 8 , 10
( first 15, second 5, third 5, and so on )
Cable rear delt flyes 5x8
Dumbell isolateral side raises 3x15 superset
Dumbell front raises 3x15 superset

Looks interesting a setup so I might try this tomorrow.

Here's a toughie for you guys. I have had lower back issues for god knows how long, and on top of that I have knee issues that arose from playing football when I was a teen. What are good alternatives to squats for leg day? Not sure if deads, rack pulls or hack squats would fit the bill. At my gym however there's a squat press machine that is like a leg press but the motion is more like that of a squat rather than a linear press. I then go do good mornings and hanging leg raises to work glutes/hams.

Thoughts?

 

[Leancuisine]

Looks interesting a setup so I might try this tomorrow.

Here's a toughie for you guys. I have had lower back issues for god knows how long, and on top of that I have knee issues that arose from playing football when I was a teen. What are good alternatives to squats for leg day? Not sure if deads, rack pulls or hack squats would fit the bill. At my gym however there's a squat press machine that is like a leg press but the motion is more like that of a squat rather than a linear press. I then go do good mornings and hanging leg raises to work glutes/hams.

Thoughts?

You could brace your hands on your knees to take some of the pressure off of them when you use that squat machine.
Have you tried reverse lunging in a tighter stance? It seemed to relieve pressure off my knees somehow. I've also heard of people doing static hold squats for 20 seconds or so as alternatives to squatting.
Ever try deadlifts on a trap bar?