Originally Posted by Mike ODonnell
Try adding in walking lunges to increase hip flexor ROM....and hold something heavy overhead (esp using 1 arm), that will activate your abs plenty. Do them going up a hill and your glutes will be pissed at you for days after too!
Close grip chin-ups will also work those biceps too....and work the ROM as you extend all the way down.
here's my recent experience having jacked up my elbows and wrists and shoulders. 80/20 rule applies, if 80% of your energy is going int squats, presses and pulls, don't try to add another 80% of full body accessory things. accessories shouldn't be the hardest part of the day, they should be the 20% fluff... pump blood, add size size, make tendons healthy and be low stress.
lighter is better, more reps is better.
Biceps. Yes. do these. chins are good. curls are better. when your training day looks like: axle press to a 90% double, DL for reps, followed by front squats 10x3
the last thing you want to do is a full body set of chins, band assist or no. hammer curls.. light for sets of 20-30 work great, good ole tricep pressdowns with bands and very light thick bar holds or the olde wrist roller.. all make the arms feel better. neglecting these has been a major mistake of mine.
Upper back. It is impossible to do too much upper back work. the best is rows. i think. BB rows, yes, strict or sloppy but for these accesory rehab purposes strict. ....DB rows (because of the internet, these will be forever called kroc rows) face pulls, cable rows, scap rows, kelso cable shrigs, hammer strength machine rows...(fave). Reps. lots. weight. lots. with straps if needed...I'm working on the assumption that adding the approximate thickness of a 5 pound pot roast to my upper back will have a postive impact on my press. is has worked so far.
for legs and hips all i care about is mobility. for knees, TKE's are the shit i think. abs? meh. don't care for "isolation", light one handed farmers walk works fine. ab wheel is fine, rotational stuff is better i think. for low back. banded GM's one metric shit ton of them seems to help a lot of people.
Shafley's suggestion of chest flys makes sense. I'd add, laterals and reverse flys as well. again, light and for many reps.