The choice of exercises don't fuking matter.
Pick some shit up and put it back down.
Be consistent with training, diet and sleep and you'll grow. It just takes time.
Fuking hell.
Yea, it does matter.
Look at a rear double bicep pose, you have;
- the traps from the base of the skull spreading out to the shoulders and down to the middle of the back
- you have the rhomboids in the middle of the back between the shoulder blades
- you have the teres major and teres minor on top of the shoulderblades
- also on top of the shoulder blades you have the infraspinatus
- at the shoulder joint you have the posterior deltoids
- under the armpit down to the waist you have the latissimus dorsi
- and at the bottom you have the spinal Erectors
You can't expect to just do a few sets of chins and a few sets of barbell rows and develop a complete and separated "back".
Like I stated earlier, the muscles most people mistake for "lats", whether it's in a pose such as back-dbl-biceps, or its just standing relaxed in line at the grocery store, usually arnt "lats" at all... It's the other upper-back muscles such as the teres-group and it's not the traps that give the thick midback appearance; its the rhomboids.
Just like training the triceps, if you want complete development, it's beneficial to hit the muscle group from different angles. Sure you can train triceps with just pushdowns, however if you want to have a more complete "look", it helps to include overhead extensions to place the lateral(outside) head in a weak position to contract, thus Shifting the workload to the long (back) head, which accounts for the majority of arm overall arm size... and doing pushdowns with the upper arms parallel to the Torso in order to place the long head in a weak position to contract, does shifting work load towards the lateral outside head... and a movement somewhere in the middle such as with conventional skullcrushers where the upper arm is perpendicular to the Torso, which involves more of the medial head.
*side note; instead of doing skullcrushers lying flat, you can also mimic the movement using a high cable, weaning your torso forward about 70 degrees and instead of doing the push down with the upper arms parallel with torso and elbows tucked into your sides, you can move your elbows out and in front of your body and pressing the cable attachment "out". Mimicking the same arm position and movement as a skull crusher on a flat bench accept your ass doing it with a cable. Doing this you maintain tension at the fully-contracted position, whereas doing a conventional Skullcrusher with the barbell laying flat on a bench, there is no tension at the top of the movement at full contraction.
No comma with is tricep exercises doing an overhead extension will not eliminate the lateral head from Contracting just like doing a push down and won't eliminate the long head from Contracting... Same as true with back exercises. Doing a close reverse grip pulldown will not eliminate the teres-muscles from Contracting, and doing a medium overhand-grip won't you lemonade the lats from Contracting.
Some of us study this daily and have tested these theories daily, on not only themselves, but on hundreds of clients for years if not decades.
Contrast that with the opinions of guys who have formed their opinions based on magazine articles, training only themselves or perhaps a few friends.
