Number 1 Mass Building Exercises??
- 12-06-2006, 03:26 PM
- 12-06-2006, 03:30 PM
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
shoulders- Military Press
Too generic of a question but I filled in a few for the hell of it.
- 12-06-2006, 03:30 PM
12-06-2006, 03:31 PM
damn it jayhawk your everywhere
12-06-2006, 05:07 PM
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!
12-06-2006, 05:15 PM
12-07-2006, 05:24 AM
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
12-07-2006, 07:59 AM
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?
12-07-2006, 11:10 AM
12-07-2006, 11:13 AM
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
12-07-2006, 11:55 AM
Its hard to say for compound movements but in term of target muscle activation look up EMG results of muscle activation.
12-07-2006, 07:01 PM
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
12-08-2006, 01:18 PM
Straight bar curls with arm blasterOriginally Posted by yzinger
CG decline bench
Benhind the back wrist curls
ehh, not really sure
Deads or bb rows
for quads specifically- front squats.
12-08-2006, 02:20 PM
12-08-2006, 02:47 PM
Thanks!Originally Posted by somewhatgifted
Surprised by the SLDL's for hammies. Those things tear mine up for days, everytime.
12-08-2006, 02:50 PM
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.
Originally Posted by yzinger
12-08-2006, 03:00 PM
12-08-2006, 03:04 PM
12-08-2006, 03:06 PM
12-08-2006, 03:29 PM
Word, although I kinda like doing it with smith at a slow pace stopping just a little short from bottom and topOriginally Posted by stxnas
12-08-2006, 04:18 PM
12-08-2006, 04:18 PM
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.
12-12-2006, 08:50 AM
Originally Posted by stxnas
intertesting, i would have thought incline DB presses...can you expand on your reasoning?
12-14-2006, 02:08 AM
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.
01-04-2007, 01:27 PM
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.
Originally Posted by QUICKRYDE
01-05-2007, 12:25 AM
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.
Chinups(Warm up) 8x3
Bent Over BB Rows 8x3
1 Arm DB rows 8x3
Lat Pulldown To Front 8x3
Preacher Curl(Olympic Bar) 8x3
Incline DB Curls(Alternate) 8x3
Decline Extensions(Olympic Bar) 8x3
Pressdowns(Angled Bar) 8x3
Flat DB Press 8x3
Incline DB Press 8x3
Decline DB Press 8x3
Squats(Front or Normal) 8x3
Leg Extensions 8x3
Seated Leg Curls 8x3
Standing 1 Leg Calve Raises 8x3
Front Military Press 8x3
Seated DB Bent Laterals 8x3
Incline DB Side Laterals 8x3
DB Shrugs 8x3
01-05-2007, 07:33 AM
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
01-09-2007, 07:01 PM
01-20-2007, 04:28 PM
biceps= Standing Barbell Curl
triceps= Close-Grip Bench or SkullCrushers
forearms= Behind the back Forearm curls
neck(I think you meant traps) = Barbell Shrugs
Chest=Flat Barbell Bench
11-29-2007, 05:32 PM
11-30-2007, 09:37 PM
for the following body parts...
biceps........................ ..Deads and rows
back................Deads/Heavy Ass Rows
shoulders............Hang clean & Press
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