Readers of fitness magazines, websites, and social media are regularly bombarded with “new” and creative exercises that promise “bigger (insert under-developed body part).” It is tempting to make an abrupt change in the current program to accommodate. The reality, however, is that you are probably not sticking to your plan and to you diet, and that is why you are not seeing results. (There might be a genetic factor there, as well, but let’s not slip into easy excuses.)
There are some great exercise variations, but the most important factors in success are commitment and consistency. Nothing fancy, just honest effort in the right areas. Master the basics—the squat, deadlift, bench, row, and overhead press—and you will see the desired progress. Add the simple variations to these, e.g., front squats, split squats, etc.; Romanian deadlifts; horizontal/vertical/inclined/declined angles of pushing and pulling; grip variations; etc., and there will be little need for wild variations. Truth be told, we are probably not doing the exercises. Period.
The exercise you are not doing is probably the exercise that is already in your program. So, stick with the plan. Trust that the effort will pay. Focus on commitment and consistency.
Be your best today; be better tomorrow.
Carpe momento!