Number 1 Mass Building Exercises??

[yzinger]

for the following body parts...

biceps

triceps

forearms

neck

back

shoulders

legs

 

[Jayhawkk]

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.

 

[WhatsaRoid?]

Deadlift..haha

 

[WhatsaRoid?]

damn it jayhawk your everywhere

 

[cable626]

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!

 

[Ziricote]

Deadlift, Squat, Lever Row, Dips. I base my workouts around those 4 exercises.

 

[MiKeY ReSp]

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

 

[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:

 

[Rodja]

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

 

[stxnas]

Nobody said squats

EDIT:...oops...just noticed Ziri AND Cable did...I need to quit doing my work and pay more attention to AM!

 

[somewhatgifted]

Its hard to say for compound movements but in term of target muscle activation look up EMG results of muscle activation.

 

[SoMdHunter]

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

 

[spatch]

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.

 

[somewhatgifted]

EMG Studies on muscle groups - Bodybuilding.com Forums

 

[bpmartyr]

EMG Studies on muscle groups - Bodybuilding.com Forums

Thanks!

Surprised by the SLDL's for hammies. Those things tear mine up for days, everytime.

 

[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. :afro:

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 I’m 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. I’m still trying to figure that out.

for the following body parts...

biceps

triceps

forearms

neck

back

shoulders

legs

 

[Mass_69]

for the following body parts...

biceps

triceps

forearms

neck

back

shoulders

legs

Any reason chest was left off the list?

 

[yzinger]

Any reason chest was left off the list?

sorry bro...no reason at all...fu(k up on my part!

 

[stxnas]

Chest: Incline DB Flyes

 

[warnerve]

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

 

[Mass_69]

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: http://anabolicminds.com/forum/exercise-science/1750-best-overall-chest.html

 

[somewhatgifted]

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.

 

[yzinger]

Chest: Incline DB Flyes

intertesting, i would have thought incline DB presses...can you expand on your reasoning?

 

[SwordBurn]

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.

 

[yzinger]

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.

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. :afro:

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 I’m 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. I’m still trying to figure that out.

 

[Big Dog]

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

 

[Big Dog]

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

 

[micjakson]

Personally, heavy T-bar rows work well for back, mass and brute power strength killing

 

[EvilGenius]

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

 

[VolcomX311]

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

 

[smoundzou]

for the following body parts...

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

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

forearms...................Deads

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

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

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

legs..............Squats