Dr. Gains

Overview & Anatomy - Outer Biceps (Long Head)

Narrow-Grip Curls

Neutral-Grip ("Hammer") Curls

Externally-Rotated Shoulder Abduction (i.e. Palms-Up Lateral Raises)

Internally-Rotated Curls

Flexed-Shoulder Curls

Shortened (Supinated) Supination

0° (Straight) Elbow Flexion

Eccentric ("Negative") Contractions

Concentric ("Positive") Contractions

Eccentric ("Negative") Contractions

Overview & Anatomy - Upper Calves (Gastroc & Soleus)

Knee Flexion Exercises (i.e. Sitting Plantar-Flexed Leg Curls)

Gastroc-Selective Training (Straight-Knee, Fast-Twitch)

Overview & Anatomy - Lower Calves (Gastroc & Soleus)

Plantar Flexion Exercises (i.e. Calf Raises)

Soleus-Selective Training (Bent-Knee, Slow-Twitch)

Overview & Anatomy - Inner Calves (Gastroc)

Abducted ("Toes-Out") Calf Raises

Overview & Anatomy - Outer Calves (Gastrocneius)

Adducted ("Toes-In") Calf Raises

Static Stretch-Induced Hypertrophy

Overview & Anatomy - Upper Chest (Pectoralis Major Clavicular Head)

Shoulder Flexion - Upwards Phase (i.e. Front Press)

Incline Shoulder Horizontal Adduction (i.e. Upwards Fly)

Overview & Anatomy - Middle Chest (Pectoralis Major Sternal Head)

Shoulder Horizontal Adduction (i.e. Chest Fly)

Shoulder Flexion - Neutral Phase (i.e. Tucked-Elbow Pushups)

Shoulder Internal Rotation - Adducted (Neutral)

Overview & Anatomy - Lower Chest (Pectoralis Major Costal Head)

Shoulder Depression (i.e. L-Sit Body Lifts)

Shoulder Adduction (i.e. Downwards Fly)

Shoulder Extension (i.e. Straight-Arm Rows or Pull-Overs)

Shoulder Flexion - Downwards Phase (i.e. Hyperextended Push-Downs)

Shoulder Internal Rotation - Abducted (Raised)

Overview & Anatomy - Inner Chest (Pectoralis Major)

Past-Midline Shoulder Horizontal Adduction (i.e. Cross-Body Press)

Concentric ("Positive") Pec Major Contractions

Overview & Anatomy - Outer Chest (Pectoralis Major)

Lengthened Fiber ROM (i.e. Hyperextending Push-Up / Press)

Eccentric ("Negative") Pec Major Contractions (i.e. Eccentric-Overload DB Press)

Overview & Anatomy - Upper / Outer Glutes (Gluteus Maximus)

Type 2 Hip Extensions (Fixed Legs)

Hip Hyperextensions

Hip Abduction

Overview & Anatomy - Lower / Inner Glutes (Gluteus Maximus)

Type 1 Hip Extensions (Fixed Back)

Hip Adduction

Bridge Hip Thrusts

Overview & Anatomy - Front Glutes (Gluteus Medius)

Hip Abduction

Hip Internal Rotation

Overview & Anatomy - Rear Glutes (Gluteus Medius)

Hip External Rotation

Overview & Anatomy - Upper Hamstrings

Type 1 Hip Extensions (i.e. Cable Hip Extensions)

Type 2 Hip Extensions (i.e. Stiff-Leg Deadlift)

Concentric ("Positive") Hamstring Contractions

Lengthened Fiber ROM (i.e. Sitting Leg Curl 1st Half Partials)

Overview & Anatomy - Lower Hamstrings

Knee Flexion (i.e. Leg Curls, esp. in a Prone Position)

Internal Knee Rotation (i.e. Toes-In Leg Curls)

External Knee Rotation (i.e. Toes-Out Leg Curls)

Eccentric ("Negative") Hamstring Contractions (i.e. Eccentric-Overload Leg Curls)

Shortened Fiber ROM (i.e. Leg Curl 2nd Half Partials)

Overview & Anatomy - Inner Hamstrings (Semitendinosus & Semimembranosus)

Internal Knee Rotation (i.e. Toes-In Leg Curls)

Knee Flexion in General

Overview & Anatomy - Outer Hamstrings (Biceps Femoris Long & Short Heads)

External Knee Rotation (i.e. Toes-Out Leg Curls)

Hip Extension in General

Cycling / Pedaling

Overview & Anatomy - Upper / Inner Lats (Latissimus Dorsi)

Shoulder Extension, esp Neutral Grip (i.e. Straight-Arm Hammer Pull-Downs)

Shoulder Adduction Exercises (i.e. Straight-Arm Side Pull-Downs)

Shoulder Internal Rotation (esp. Abducted)

Leaning Wide-Grip Overhand Lat Pull

Kamalu Lat Combo

Overview & Anatomy - Lower / Outer Lats (Latissimus Dorsi)

Lateral Trunk Flexion (i.e. Side-Bends)

Overhead Shoulder Depression (i.e. Overhead Scapular Retractions)

Anterior Pelvic Tilt (APT) & Lower Spinal Extension

Stiff-Arm Body Lifts

Overview & Anatomy - VMO

Final-15 Partial ROM Knee Extensions (UPPER VMO Region)

Concentric / Positive Contractions (BOTH VMO Regions)

Fast-Twitch Short Arc Quad Extensions (UPPER VMO Region)

Hip & Knee External Rotation During Leg Extensions (UPPER VMO Region)

Short Arc Quad Step-Ups (UPPER VMO Region)

Shallow Partial ROM Sissy Squat (UPPER VMO Region)

Reverse Sled Pull (UPPER VMO Region)

Sitting Max Knee Flexion with Tibial Internal Rotation (LOWER VMO Region)

Dorsiflexed Knee Extensions (BOTH VMO Regions)

Isometric Hip Adduction + Partial ROM Squat Combo (BOTH VMO Regions)

The Kamalu VMO Combo (BOTH VMO Regions)

Sumo Deadlift (BOTH VMO Regions)

Isolateral Side-to-Side Sumo Squats (BOTH VMO Regions)

Proprioceptive VMO Feedback (BOTH VMO Regions)

Pre-Workout VMO Myofascial Release (BOTH VMO Regions)

All Closed Kinetic Chain Knee Extension Exercises (BOTH VMO Regions)

Rigid Insoles (BOTH VMO Regions)

Overview & Anatomy - Inner Quads (VML)

1:4 Concentric-to-Eccentric Slow-Twitch Leg Extensions (LOWER VML Region)

Eccentric-Overload Leg Extensions (LOWER VML Region)

Leg Extensions with Hip & Knee External Rotation (LOWER VML Region)

Flexed 70° - 90° Partial ROM Knee Extensions (LOWER VML Region)

Compound Knee Extensions (i.e. Squats) with Hip & Knee External Rotation (UPPER Region)

Sumo Squats (UPPER VML Region)

Deep Partial ROM Back Squats (ALL VML Regions)

Deep Partial ROM Sissy Squats (ALL VML Regions)

Pre-Workout VML Myofascial Release (ANY VML Region)

All Closed Kinetic Chain Knee Extension Exercises (ANY VML Region)

Overview & Anatomy - Central Quads

Hip Flexion (i.e. Leg Raises, esp. in a Bent-Knee Position)

Straight-Hip Knee Extension (i.e. Lying Supine Leg Extensions)

Hip Flexion + Knee Extension (i.e. Kamalu RF Combo)

Drop-Sets

Overview & Anatomy - Outer Quads (VL)

Open Kinetic Chain (Isolation) Knee Extension Exercises

Internally-Rotated Knee Extensions

Shortened Partial ROM Knee Extensions

Heavy Weight Knee Extension Exercises

Fast-Twitch Knee Extension Exercises

Concentric ("Positive") Contractions

Concentric Loading

Sitting / Bent-Hip Knee Extensions

Dorsiflexed Knee Extensions

Proprioceptive VL Feedback

Shallow Partial ROM Squats

Parallel / Internally-Rotated Squats

Hip Abduction + Knee Extension (Unilateral Cable Version)

Bodyweight Lateral Resistance + Knee Extension

Squats with Isometric Hip Abduction & External Rotation

Cycling / Pedaling

Pre-Workout VL Myofascial Release

Overview & Anatomy - Upper Quads

Short Muscle Fiber Length Partial ROM Knee Extensions

Weight Stack Knee Extensions

Concentric / Positive Contractions (UPPER-INNER)

Heavy Weight (UPPER-INNER)

Slow Contractions (UPPER-INNER)

Light Weight (UPPER-OUTER)

Fast Contractions (UPPER-OUTER)

Drop-Set Leg Extensions (UPPER-CENTRAL)

Pre-Workout Upper Quads Myofascial Release

All Closed Kinetic Chain Knee Extension Exercises

Overview & Anatomy - Middle Quads

Smith Machine Squats (MIDDLE-OUTER)

Middle Quads Pre-Workout Myofascial Release

Overview & Anatomy - Lower Quads

More Flexed (aka Bent, aka Long Fiber Length) Knee Extensions

Eccentric / Negative Contractions (LOWER-OUTER)

5:1 Knee Extensions (Concentric : Eccentric)

Knee Extensions + Hip Adduction (LOWER-INNER)

Knee Extensions + Hip Abduction (LOWER-OUTER)

Light Weight Jump-Squat (VM Only)

Heavy Weight Parallel-Depth Squat (VL Only)

Pre-Workout Lower Quads Myofascial Release

All Open Kinetic Chain Knee Extension Exercises

Overview & Anatomy - Front Deltoid (Anterior Head)

Shoulder Flexion, esp. Supinated (i.e. Palms-Up Front Raises)

Shoulder Horizontal Adduction, esp. Lengthened ROM (i.e. Chest Fly Lengthened Partials)

Shoulder Internal Rotation - Adducted (Neutral)

Shoulder Internal Rotation - Abducted (Raised)

Heavy Weight Deltoid Loading

Moderate Rep Tempo (1-3 seconds)

Shortened Fiber ROM - Free Weight Shoulder Flexion Only (i.e. DB Front Raise Shortened Partials)

Overview & Anatomy - Middle Deltoid (Lateral Head)

Shoulder Abduction - Isolation (i.e. Lateral Raises)

Abducted Overhead Press (i.e. Military Press)

Shortened Fiber ROM - Free Weights Only (i.e. DB Lateral Raise Shortened Partials)

Fast / Explosive Rep Tempo (<1 second)

Overview & Anatomy - Rear Deltoid (Posterior Head)

Shoulder Extension (i.e. Straight-Arm Pull-Downs)

Shoulder Hyperextension (i.e. Side-Huggers)

Shoulder External Rotation - Adducted (Neutral)

Shoulder External Rotation - Abducted (Incl. Face-Pulls)

Shoulder Horizontal Abduction, esp. Neutral (i.e. Open-Grip Reverse T-Flys)

Pronated Shoulder Abduction, esp. Bent (i.e. Incline Pronated Lateral Raises)

Slow Rep Tempo (3-6 seconds)

Light Weight + High Volume Shoulder Exercises

Overview & Anatomy - Upper Trapezius (Descending Head)

Shoulder Elevation (i.e. Trap Shrugs)

Incline-Angled Scapular Adduction (i.e. Wide Angled Trap Shrugs)

Shoulder Abduction, esp. Shortened ROM (Final-15 Trap Raises)

Shoulder Flexion, esp. Shortened ROM (i.e. Incline Ys)

Fast Rep Tempo (i.e. Fast-Twitch Hang Pulls)

Neck Lateral Flexion (i.e. Max-to-Max Trap Shrugs)

Neck Extension

Overview & Anatomy - Middle Trapezius (Transverse Head)

Horizontal Scapular Adduction - Compound (i.e. Wide-Grip Sitting Rows)

Horizontal Scapular Adduction - Isolation (i.e. Reverse T-Flys)

Light Weight + High Volume Middle Back Exercises

Slow Rep Tempo (3-6 seconds)

Overview & Anatomy - Lower Trapezius (Ascending Head)

Shoulder Depression (i.e. L-Sit Body Lifts)

Decline-Angled Scapular Adduction (i.e. Rotating Lower Back Pull)

Scapular Retraction, esp. Overhead (i.e. Partial ROM Front Levers)

Lateral Flexion of the Spine (i.e. Standing Side-Bends)

Light Weight + High Volume Lower Back Exercises

Slow Rep Tempo Lower Back Exericses (3-6 seconds)

Overview & Anatomy - Upper Triceps

Shortened Fiber Loading / Partial ROM (i.e. Leaning 90° Rope Tricep Extensions)

Light Weight Tricep Exercises (i.e. Incline Tricep Kickbacks)

Concentric ("Positive") Tricep Contractions

Long Head-Specific Exercises (i.e. Tricep Hyperextensions)

Overview & Anatomy - Middle Triceps

Narrow-Grip Bench Press

Overview & Anatomy - Lower Triceps

Lengthened Fiber Loading / Partial ROM (i.e. Overhead Extensions)

Eccentric ("Negative") Tricep Contractions (i.e. Eccentric-Overload Tricep Extensions)

Heavy Weight Tricep Loading

Slow Rep Tempo (3-6 seconds)

Blood Flow Restriction (BFR)

Medial Head-Specific Exercises

Overview & Anatomy - Inner Triceps (Long Head)

Forearm Pronation + Shoulder Internal Rotation (i.e. Pronating Tricep Extensions)

Overhead Shoulder Position (i.e. Overhead Tricep Extensions)

Single-Joint / Isolation Triceps Exercises

Shoulder Hyperextension (i.e. Tricep Hyperextensions)

Shoulder Extension, esp. Pronated (i.e. Straight-Arm Rows)

Heavy Weight Tricep Loading

Moderate Rep Tempo (1-3 seconds)

Straight "Carrying Angle" (i.e. Adducted Shoulder)

Overview & Anatomy - Central Triceps (Medial Head)

90-120° of Shoulder Abduction During Triceps Exercises

Shortened Partial ROM (0 - 90 Degrees)

Slow Rep Tempo (3-6 seconds)

Blood Flow Restriction (BFR)

Neutral Forearm & Neutral Shoulder During Triceps Exercises

Light Weight + High Volume Tricep Exercises (i.e. Incline Tricep Kickbacks)

Overview & Anatomy - Outer Triceps

Forearm Supination + Shoulder External Rotation

Multi-Joint / Compound Triceps Exercises (i.e. Bench Press)

Fast / Explosive Rep Tempo (<1 second)

Hyperextended Shoulder Tricep Extensions (i.e. Behind-the-Back Push-Downs)

Wide "Carrying Angle" (i.e. Abducted Shoulder)