Most neglected muscles?

Most neglected muscles?

Ape Out, Gorilla Mindset Shirt $21.68

Rise, Grind, Banana Find Shirt $21.68

Ape Out, Gorilla Mindset Shirt $21.68

  1. 1 year ago
    Anonymous

    Obliques are worthless why would I want to twist when I can just turn my entire body? Looks more intimidating that way anyways.

    • 1 year ago
      Anonymous

      You use your obliques anytime you bend over or sideways. It's one of the most important muscles for overall balance and flexibility.

      • 1 year ago
        Anonymous

        You don't fricking have to work them to stand up straight butthole. Might as well start working out your toes, individually, with mini-dumbbells

        • 1 year ago
          Anonymous

          Solid idea brah, my toes are gonna be looking thick, solid, and tight soon.

        • 1 year ago
          Anonymous

          Frick how do I build my toes short kings. Give me that esoteric knowledge

      • 1 year ago
        Anonymous

        no that's your spinal erectors

    • 1 year ago
      Anonymous

      Girls like the dick lines, you're not gay are you? I guess gay dudes probably like them too.

  2. 1 year ago
    Anonymous

    makes you look like you have wide hips. no thanks

  3. 1 year ago
    Anonymous

    Intercostal for many people. sedentary jobs are a killer, anyone that doesn't breathe hard 4+ days a week is dying early.

    • 1 year ago
      Anonymous

      What are the best exercises for the intercostal muscles?

      • 1 year ago
        Anonymous

        Waterboards, unless you have a willing female assistant in which case it's muff-smothers.

  4. 1 year ago
    Anonymous
    • 1 year ago
      Anonymous

      Off the top of my head
      >adductors
      >hip flexors
      >infraspinatus
      >lower traps
      >rear delts (less common these days though)
      >forearms and calves in general
      >transverse abdominis
      >pec minor

      Also this

      • 1 year ago
        Anonymous

        >infraspinatus
        how tf do you even train that?

        • 1 year ago
          Anonymous

          also
          >pec minor

        • 1 year ago
          Anonymous

          Checked
          Any external rotation movement will train the infraspinatus since that's its function. Do them with free weights, cable, etc, doesn't matter too much.

          also
          >pec minor

          Pec minor dips

          • 1 year ago
            Anonymous

            >external rotation movement
            ah so the rear delts machine should probably hit that

            • 1 year ago
              Anonymous

              Aren't rear delt machines typically shoulder abduction?

      • 1 year ago
        Anonymous

        Traverses A. Is worked out by any plank/ab roll movement

        Pec minor is usually hit by flies

        • 1 year ago
          Anonymous

          >Traverses A. Is worked out by any plank/ab roll movement
          This is true but most people neglect both of those (planks bc too easy and weighted planks are a b***h to setup, and ab wheel isn't used as commonly)
          >Pec minor is usually hit by flies
          Flies don't hit the pec minor very well, the pec minor works to protract+depress the scapula, neither of which occur during a fly (Pushups would be a bit better but pec minor dips are by far the best option)

      • 1 year ago
        Anonymous

        Squats and deads work the adductors hard. Many people do knee raises or situps, which use the hip flexors. Facepulls are relatively common (infraspinatus). Lower traps are worked by pullups, lat pulldown, and dips. Same for rear delts. Forearms are hit by pretty much any pull. Calves true, but training them in the gym isn't that useful. Trans. abd. and pec minor are just stabilizer muscles, which get worked by many compound exercises.
        Real neglected musclea are the neck muscles.

        • 1 year ago
          Anonymous

          >neck muscles
          Wrestler's Bridge, did some today.

        • 1 year ago
          Anonymous

          >deads
          Not really unless we're talking sumo
          >squats
          To an extent, and even then it's mostly adductor magnus. My adductors blew up once I started isolating them, so I don't see why people avoid training them when people directly isolate the hamstrings a lot despite the fact that the hamstrings are a smaller muscle (not saying you shouldn't isolate the hamstrings, you should isolate both)
          >Many people do knee raises or situps, which use the hip flexors.
          People don't really overload these (tho they should) so it's pretty much irrelevant, and they tend to be much more ab dominant compared to hip flexor iso movements. Plus this ignores long range hip flexor work
          >Facepulls are relatively common (infraspinatus).
          I find that facepulls tend to be either very delt dominant (esp bc you're doing shoulder transverse abduction and external rotation, which hits two functions of the rear delt) or very trap/rhomboid dominant, and while the infraspinatus does get used it's nothing compared to doing isolated work for it. I never got much out of facepulls tbh, but that could just be me
          >Lower traps are worked by pullups, lat pulldown, and dips.
          Again, while they are active they're not being taken close to failure so they don't grow as much as they could. The lower traps take up quite a lot of space on your back so I don't see why people ignore them despite the fact that every program has shrugs for the upper traps, which get more indirect work than the lower traps anyway.
          >Same for rear delts.
          Same as above, despite the fact that I do tons of rowing my rear delts don't get stimulated that much unless I do direct work for them
          >Forearms are hit by pretty much any pull.
          You hit only the finger flexors (isometrically as well, which isn't optimal for hypertrophy) while neglecting the rest of the forearm. Yes, you'll probably have big forearms if you can deadlift 800lb+ but you can get to the same size 3x faster if you just isolate them like any other muscle.

          • 1 year ago
            Anonymous

            man in order to get good development I’d have to isolate every single one of those muscles and never stop, unless regular workout routines are enough to hit them all enough to maintain at some point

            • 1 year ago
              Anonymous

              Not really, it isn't too difficult to fit it in
              >adductors
              Superset with hinges, or do it by itself. Worthwhile enough considering how much they contribute on squats
              >hip flexors
              Could do L-sits instead of another ab exercise, as although they hit the abs hard I find that they hit the hip flexors much harder than other ab exercises.
              >infraspinatus
              Can be supersetted very easily, and I find that it doesn't need that much volume anyway
              >lower traps
              Hardest one tbh but I train at home and I have a 45 deg back extension so I just do trap-3 raises superset with a vertical press and curls. Adds very little extra time
              >rear delts
              Powell raises, you don't need many sets of these either. Also easy to superset
              >forearms
              Db finger curls off of a bench, if you push the intensity you can literally get away with 2-3 sets 1-2x a week. Again you can superset this with literally anything
              >calves
              Just go to eccentric failure on these, boom you only need to do 1-3 sets a few times a week. Very easy fix so you don't have to do moronic amounts of volume
              >TVA
              Ab wheel trains this pretty well so you can do those instead of another ab exercise, and you can also do stomach vacuums literally anywhere
              >pec minor
              Pec minor dips, you'll need a decent bit of volume but again this is only necessary if maximizing pec hypertrophy is your goal, if you don't care about pecs that much you don't need to do this

              >lists the muscles but not the exercises that work them

              Here you go gay

              • 1 year ago
                Anonymous

                Also shit forgot about the brachioradialis for forearms; you can do reverse curls for those. Takes more time though since you need to do a more typical amount of volume, however you could go straight into normal curls after you hit failure to hit the biceps as well so in that sense you wouldn't use that much extra time.

              • 1 year ago
                Anonymous

                hammer curls as well, no?

              • 1 year ago
                Anonymous

                Those would work too, yeah. They don't hit either muscle optimally but you only have to do one exercise instead of two so it saves a ton of time

              • 1 year ago
                Anonymous

                how do I fit *all of that* in my routine

              • 1 year ago
                Anonymous

                >adductors
                Superset with a pure hinge (RDLs, good mornings, back extensions) or with other leg isolation, or do it by itself.
                >hip flexors
                Replace a different ab exercise with L-sit
                >infraspinatus
                Superset with arms/lower body, or spam facepulls if you can't be bothered to isolate it
                >lower traps
                Superset with presses/arms/lower body (eg OHP + trap-3 raises)
                >rear delts
                Superset with presses/arms/lower body (eg bench + rear delt flyes or ez bar curls + seated french press + powell raises)
                >forearms
                Superset with literally anything that isn't back/biceps (eg skullcrushers + lateral raises + db wrist curls), or do them at the end of a session if the amount of volume you need is very minimal
                >calves
                Superset with literally anything, or if you only need 1-2 sets do them at the start of a session
                >TVA
                Replace a different ab exercise with ab wheel, and you can do stomach vacuums anywhere you want
                >pec minor
                Don't have to do them if you don't care about massive pecs but you can superset them with arms/delts/pulls/lower body

                If you're running a very minimalistic program then you should do a cost/benefit analysis on all of these and then drop the ones you think won't add as much value. EG maybe adductors/infraspinatus/calves is worthwhile, meanwhile maybe the other stuff is not so you can just drop them or do very low volume/frequency for them.

          • 1 year ago
            Anonymous

            Deads do work the adductors hard, even conventional, as they they're a prine mover for hip exentension. Same for squats. And yes, I'm talking about the adductor magnus. You can get huge adductors by just doing squats. The adductor longus gets worked by adduction only, but it's a much smaller muscle anyway.
            I do isolate my adductors myself and would recommend it to others, but just doing squats is fine and should be enough. Same for hamstrings and sldl's or good mornings. (Or quads and squats.)
            Facepulls can burn my external rotators heavily, similar to pure external rotation exercises. But depending on form, I can focus more on lateral delt, rear delt, traps/rhomboids/teres, or external rotators.
            Yes, you can isolate lower traps and rear delts for slightly better gains, but they'll definitely grow with compounds.
            Compounds and things like (reverse) curls and tricep pushdowns hit the wrist, finger, and elbow flexors and extensors. Curls also hit supination. So that basically only leaves pronation and finger extension, which don't make a significant difference in forearm size. (Although arm wrestlers can get a large pronator teres.)

            >Calves true, but training them in the gym isn't that useful.
            For strength training sure, with the caveat that calf training can help deal with ankle issues which would indirectly help your squat. For hypertrophy calves are extremely important
            >Trans. abd. and pec minor are just stabilizer muscles
            TVA to an extent but many people have very weak TVAs in spite of this which causes their gut to stick out which looks horrible. Pec minor isn't necessary to train if your goal is strength I agree but if you're training for hypertrophy and you want a big chest, neglecting the pec minor makes no sense since it's free muscle right there that you can train and make bigger for more chest size.

            I mostly meant hypertrophy being difficult to attain in the gym for calves, not strength. Hiking or other extremely high volume work seem to work best for calves and that's just not practical in the gym.
            TVA should get worked by general core exercises, but I dunno. And don't most chest exercises heavily use the pec minor anyway?

            • 1 year ago
              Anonymous

              >You can get huge adductors by just doing squats. The adductor longus gets worked by adduction only, but it's a much smaller muscle anyway.
              I agree that you can get huge adductors from just squats (see: Tom Platz) but you can still get better growth from adductor isolation. There's like 6 adductor muscles I think so while the adductor magnus is definitely the largest and grows very well from squats, you can get much better growth in the other 5 from isolation, and while they're smaller muscles there's like 5 of them so you still get a good amount of extra growth.
              >Same for hamstrings and sldl's or good mornings. (Or quads and squats.)
              Of course, the compound lifts are always going to be more important for growth, but compounds+isolation will almost always give better results than compounds alone, especially in the case of the hamstrings since you want to hit both functions for optimal growth.
              >Facepulls can burn my external rotators heavily, similar to pure external rotation exercises. But depending on form, I can focus more on lateral delt, rear delt, traps/rhomboids/teres, or external rotators.
              If you really focus on externally rotating then yes they're going to be good for the infraspinatus, just from what I see most people tend to do very delt or very trap/rhomboid dominant facepulls instead. I think this is the neat part of facepulls though; you can easily manipulate which muscles get hit the hardest by changing the way you pull.
              >Yes, you can isolate lower traps and rear delts for slightly better gains, but they'll definitely grow with compounds.
              Definitely
              >Hiking or other extremely high volume work seem to work best for calves and that's just not practical in the gym.
              Mine are growing very fast from doing low volume high frequency super high intensity, I think most people get shit calf growth because they're just abusing their achilles tendon instead of actually training their calves.

            • 1 year ago
              Anonymous

              >Deads do work the adductors hard, even conventional, as they they're a prine mover for hip exentension.
              I dunno honestly, maybe in some cases this is true but for me personally I'm able to superset any hip hinge with adductor isolation with no drop in performance. I'm sure that the adductor magnus does contribute somewhat but because it's not pre-stretched like on squats it doesn't get brought that close to failure compared to the glutes/hamstrings. Obviously if you have a big deadlift your adductor magnus will be pretty sizeable tho assuming that your pull isn't too erector dominant.
              >Compounds and things like (reverse) curls and tricep pushdowns hit the wrist, finger, and elbow flexors and extensors. Curls also hit supination. So that basically only leaves pronation and finger extension, which don't make a significant difference in forearm size. (Although arm wrestlers can get a large pronator teres.)
              They do hit all those functions but they don't bring the forearms that close to failure, which is why you end up with 600lb+ deadlifters who have mediocre forearms (inb4 get a stronger deadlift lul). I will say that reverse curls aren't the worst for wrist extension though as my wrist extensors tend to fail at about the same time as my brachioradialis, but even then it's still an isometric contraction which isn't the greatest for hypertrophy. More people should do reverse curls anyway, they're a very good bang for your buck movement.
              >TVA should get worked by general core exercises, but I dunno.
              I think for most people the TVA isn't an issue but some people have a really weak TVA for whatever reason, so direct work can help. And ab movements like ab wheel that use the TVA more are really good anyway so I think people should still do them.
              >And don't most chest exercises heavily use the pec minor anyway?
              From my experience no, training my pec minor has no impact on my other chest training and vice versa. Could be how I'm built though

        • 1 year ago
          Anonymous

          >Calves true, but training them in the gym isn't that useful.
          For strength training sure, with the caveat that calf training can help deal with ankle issues which would indirectly help your squat. For hypertrophy calves are extremely important
          >Trans. abd. and pec minor are just stabilizer muscles
          TVA to an extent but many people have very weak TVAs in spite of this which causes their gut to stick out which looks horrible. Pec minor isn't necessary to train if your goal is strength I agree but if you're training for hypertrophy and you want a big chest, neglecting the pec minor makes no sense since it's free muscle right there that you can train and make bigger for more chest size.

      • 1 year ago
        Anonymous

        >lists the muscles but not the exercises that work them

    • 1 year ago
      Anonymous

      the forbidden frontcalf

    • 1 year ago
      Anonymous

      This is now a Tibialis thread

      • 1 year ago
        Anonymous
    • 1 year ago
      Anonymous

      I would always strain these when rooning. Probably went too hard too quickly. Jumped into 5km right away.

      • 1 year ago
        Anonymous

        Post tibialis

        https://i.imgur.com/YLegqpa.jpg

        • 1 year ago
          Anonymous

          I am dyel and autistic about posting myself

          • 1 year ago
            Anonymous

            Sorry for pressuring. You will make it and good on you for expressing ur boundaries.

  5. 1 year ago
    Anonymous

    Diaphragm
    Gotta lungmax

  6. 1 year ago
    Anonymous

    that gets worked heavy on one arm db row, assuming it is obliques and not tva.

    Most neglected muscle would be the abs.

  7. 1 year ago
    Anonymous

    I'm 37 and completely cured my lower back pain doing yoga and pilates classes. If you'd rather have chicken legs because theres only one 'leg day' and you spend the rest of the time with your ass on a bench lifting barbells, there are some muscles in your body that are weak, useless, dormant, and not getting enough attention, dont be surprised if you get pinched nerves and bad posture

  8. 1 year ago
    Anonymous

    I focus on my obliques when I do my core routine.

  9. 1 year ago
    Anonymous

    Neck. Having a thick neck changes your entire look. Just don't train it like a moron and hurt yourself.

  10. 1 year ago
    Anonymous

    pyloric valve

  11. 1 year ago
    Anonymous

    These frickers. I usually get sore after sex or wrestling (which is basically the same thing) and there is no way you can work them directly. It also hurts as frick. I need to get them juicy like a damn bbq man.

    • 1 year ago
      Anonymous

      Maybe try cross-bench pullovers, if you lower your hips on the descent you get an insane stretch on your abs and more importantly your ribs, to the point where you can really feel them after getting up at the end of a set. Can't hurt to try

      • 1 year ago
        Anonymous

        Seems like a good idea but the thing is, I don't want to get doms, shit sucks. It's even worse then hams/quads/glutes doms. You can't breathe deeply and you have to move like a spastic moron.

        >sex or wrestling (which is basically the same thing)
        are you a rapist?

        >are you a rapist?
        I wouldn't call myself that.

    • 1 year ago
      Anonymous

      >sex or wrestling (which is basically the same thing)
      are you a rapist?

      • 1 year ago
        Anonymous
  12. 1 year ago
    Anonymous

    Most are already mentioned, but also..
    >Toe/foot muscles
    >Tongue
    >Wrist abductors
    >Ciliary (eye) muscles
    >Face (most) muscles
    >Diaphragm
    Also lateral movement/running/turning as a movement pattern not just the muscles

  13. 1 year ago
    Anonymous

    bump. BTW the OP pic is of the TVA, not the obliques, but both are neglected.

  14. 1 year ago
    Anonymous

    >ctrl + f
    >penis
    >0 results
    Stunning for an incel forum to not address the most promiment problem here

Leave a Reply to Anonymous Cancel reply

Your email address will not be published. Required fields are marked *