Number 1 Mass Building Exercises??

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    Number 1 Mass Building Exercises??


    for the following body parts...

    biceps

    triceps

    forearms

    neck

    back

    shoulders

    legs

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    lol come on now! I KNOW you could of searched for this one and found a ton of info.

    biceps- Alternating Dumbell Curl

    triceps-Overhead Dumbell Extension

    forearms- Forearm Curl

    neck-

    back-

    shoulders- Military Press

    legs- Squats

    Too generic of a question but I filled in a few for the hell of it.
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    Deadlift..haha
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    damn it jayhawk your everywhere
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    squat, deadlift, military press and bench press.

    the most important exercise is lifting the fork to your mouth!
    Make sure ur cals are clean and high and do these compound movements.
    Can't go wrong.

    best of luck zinger!
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    Deadlift, Squat, Lever Row, Dips. I base my workouts around those 4 exercises.
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    Tony little's ab-roller followed up with John Basedowe's 8 minute abs. C'mon man, haven't you seen the commercials?! They're J-A-C-K-E-D
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    Thanks for the replys guys...

    Jayhawk, I knew someone would react the way you did, but in my defense I was curious what the board people thought. Aren't we all about communication?

    B

    :clean:
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    Quote Originally Posted by yzinger
    Thanks for the replys guys...

    Jayhawk, I knew someone would react the way you did, but in my defense I was curious what the board people thought. Aren't we all about communication?

    B

    :clean:
    Yeah, but it is a very generic topic that has been covered many times
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    Nobody said squats

    EDIT:...oops...just noticed Ziri AND Cable did...I need to quit doing my work and pay more attention to AM!
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Its hard to say for compound movements but in term of target muscle activation look up EMG results of muscle activation.
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    For me....here it is:

    biceps - barbell curls

    triceps - weighted dips

    forearms - shrugs (ya gotta grip the DB's) or chinups (no straps) As you can tell, I don't work forearms by themselves and mine are coming along nicely.

    neck - I don't work my neck

    back - Deadlift

    shoulders - military press (DB or BB)

    legs - squats

    Just my .02 cents worth
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    Quote Originally Posted by yzinger
    for the following body parts...

    biceps

    triceps

    forearms

    neck

    back

    shoulders

    legs
    Straight bar curls with arm blaster
    CG decline bench
    Benhind the back wrist curls
    ehh, not really sure
    Deads or bb rows
    Military press
    for quads specifically- front squats.
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    Quote Originally Posted by somewhatgifted
    Thanks!

    Surprised by the SLDL's for hammies. Those things tear mine up for days, everytime.
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    Squats, leg curls, calf raises, bicep curls, triceps ext, dips, pull-ups, back rows, deadlifts, bench press, incline press, upright rows, shoulder press and crunches.

    I don't work my neck because that a red zone for injury. Seen and heard too many guys complaining about neck problems. I figure the routines I mention above will add size to the neck. I think the mass building routine I mention will add plenty of size to the entire body. I have been working with the routine about for four weeks now and Iím quickly returning back to my size and built. I give it another three to four weeks for me and I will be back busting out of my muscle shirts. The routine I mention above will work on anyone but you must increase the weights and push that extra rep.

    Oh yea, you must use FREE WEIGHTS. You might can play around with the Hammer equipment but don't try using the other machines to add size. The other machines are great for beginners and practicing the movements but adding size is best done with FREE WEIGHTS.

    You also will need to look at your diet and make sure everything is in place. Don't be afraid to drink water while you working out because I see too many guys that don't drink water while working out. They feel it will help them loose weight some how. Iím still trying to figure that out.






    Quote Originally Posted by yzinger
    for the following body parts...

    biceps

    triceps

    forearms

    neck

    back

    shoulders

    legs
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    Quote Originally Posted by yzinger
    for the following body parts...

    biceps

    triceps

    forearms

    neck

    back

    shoulders

    legs
    Any reason chest was left off the list?
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    Quote Originally Posted by Mass_69
    Any reason chest was left off the list?
    sorry bro...no reason at all...fu(k up on my part!
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    Chest: Incline DB Flyes
    RcB Since 09-06-2011 20:55 EST, Post 49
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    Quote Originally Posted by stxnas
    Chest: Incline DB Flyes
    Word, although I kinda like doing it with smith at a slow pace stopping just a little short from bottom and top
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    Quote Originally Posted by yzinger
    sorry bro...no reason at all...fu(k up on my part!
    No prob. Actually, I there's an existing Poll on the best mass-building chest exercise: Best Overall Chest Development Excercise
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    References:

    1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.

    2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.

    3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.

    4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.

    5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185.


    Some references from the guys who provided those numbers in my last post.
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    Quote Originally Posted by stxnas
    Chest: Incline DB Flyes

    intertesting, i would have thought incline DB presses...can you expand on your reasoning?
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    LEGS: :squat: I would have to say Squats. Its easy to keep increasing weight. Just make sure you have proper positioning and movement.

    Personally I like to have really good neck/shoulder protection while doing Squats.
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    where is this routine you talk about??? Also, i am probably wrong when i talk about neck...i mean between the shoulders and neck, that look.

    Quote Originally Posted by QUICKRYDE
    Squats, leg curls, calf raises, bicep curls, triceps ext, dips, pull-ups, back rows, deadlifts, bench press, incline press, upright rows, shoulder press and crunches.

    I don't work my neck because that a red zone for injury. Seen and heard too many guys complaining about neck problems. I figure the routines I mention above will add size to the neck. I think the mass building routine I mention will add plenty of size to the entire body. I have been working with the routine about for four weeks now and Iím quickly returning back to my size and built. I give it another three to four weeks for me and I will be back busting out of my muscle shirts. The routine I mention above will work on anyone but you must increase the weights and push that extra rep.

    Oh yea, you must use FREE WEIGHTS. You might can play around with the Hammer equipment but don't try using the other machines to add size. The other machines are great for beginners and practicing the movements but adding size is best done with FREE WEIGHTS.

    You also will need to look at your diet and make sure everything is in place. Don't be afraid to drink water while you working out because I see too many guys that don't drink water while working out. They feel it will help them loose weight some how. Iím still trying to figure that out.
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    i am going to trial this program for 1 month and see if it benefits me. if anyone believes that i should change somethings please let me know.

    Back

    Chinups(Warm up) 8x3
    Deadlifts 8x3
    Bent Over BB Rows 8x3
    1 Arm DB rows 8x3
    Lat Pulldown To Front 8x3

    Arms

    Preacher Curl(Olympic Bar) 8x3
    Incline DB Curls(Alternate) 8x3
    Decline Extensions(Olympic Bar) 8x3
    Pressdowns(Angled Bar) 8x3

    Chest

    Flat DB Press 8x3
    Incline DB Press 8x3
    Decline DB Press 8x3
    Dips 8x3

    Legs

    Squats(Front or Normal) 8x3
    Leg Extensions 8x3
    Seated Leg Curls 8x3
    Standing 1 Leg Calve Raises 8x3

    Shoulders

    Front Military Press 8x3
    Seated DB Bent Laterals 8x3
    Incline DB Side Laterals 8x3
    DB Shrugs 8x3
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    i did my arm workout today, man did it feel great to punish my arms. i got the best pump ever, wish i had of known about it sooner
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    Personally, heavy T-bar rows work well for back, mass and brute power strength killing
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    biceps= Standing Barbell Curl

    triceps= Close-Grip Bench or SkullCrushers

    forearms= Behind the back Forearm curls

    neck(I think you meant traps) = Barbell Shrugs

    back= Deadlift

    shoulders=Military Press

    legs=Squat

    Chest=Flat Barbell Bench
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    Quote Originally Posted by EvilGenius View Post
    biceps= Standing Barbell Curl

    triceps= Close-Grip Bench or SkullCrushers

    forearms= Behind the back Forearm curls

    neck(I think you meant traps) = Barbell Shrugs

    back= Deadlift

    shoulders=Military Press

    legs=Squat

    Chest=Flat Barbell Bench
    I second that
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    for the following body parts...

    biceps........................ ..Deads and rows

    triceps..................CG Bench

    forearms...................Dea ds

    neck................Shrugs

    back................Deads/Heavy Ass Rows

    shoulders............Hang clean & Press

    legs..............Squats
  

  
 

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