What are the Best mass building exercises for each muscle?
Don't waste your time doing a bunch of light dumbbell isolation movements when looking for mass. When
you're into hardcore training you want maximum results, so here's how to get
'em. If you don't know how to do a certain exercise than you should go down to your
local bookstore and get one of the many books out describing exercises.
Click on the muscles (see Arnold pic below) you need to get pumped and
go to the best mass building exercises for that muscle. The Primary category lists
all the primary exercises in which the muscle is the hardest hit. The Secondary category
lists all the exercises that the muscle is worked to a lesser degree but still stressed
under heavy weight. Remember: Form is everything. Go heavy.
Biceps
Primary: No substitute for the barbell curl with an EZ curl
bar. Any dumbbell curl.
Secondary: Any exercise involving a rowing motion for the
back. Bent over rows, etc.
(Top)
Triceps
Primary: Narrow grip machine pressdown. Lying triceps
extension. French press. Narrow grip bench press.
Secondary: Any exercise for the shoulders or chest that
requires a press. Ex. Bench press, Military press, etc.
(TOP)
Trapezius
Primary: Upright row. Deadlift.
Secondary: Any exercise that pulls the shoulders downward
while standing upright. Ex.) Heavy barbell curl.
(TOP)
Shoulders (incl. deltoids)
Primary: Dumbbell press. Military press. Behind the neck
press. Any machine press for the shoulder, preferably Hammer.
Secondary: Just about every exercise puts secondary stress on
the shoulders.
(TOP)
Chest
Primary: All grips for bench press. Hammer machine bench
press. Dumbbell press. Dips.
Secondary: Military press.
(TOP)
Abs
Guess what. Everyone in the world
has the "AB six pack" . It's just a matter of lowering your body fat so they can
be seen. You can do crunches 3 times a week (try to do between 100-200 reps.( 4 sets of
25,etc.)) and see results.. Just watch your diet.
(TOP)
Back
Primary: T bar row. Dumbbell row. Lat pulldowns. Cable row.
Bent over row.
Secondary: Bench presses.
(TOP)
Forearms
Primary: Wrist curls.
Secondary: Upright rows. Any exercise that requires you to
grip.
(TOP)
Quads/upper legs
Primary: Squat. Leg press. Deadlift.
Secondary: Some amount of stress from exercises that require
lifting while standing. Ex. Military press. Minimal at best.
(TOP)
Calf
Primary: Calf raise
Secondary: Squat. Leg press.
(TOP)
