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More Great Information on Workout Top:
Top 10 Mass Building Exercises
Top 10 Mass Building Exercises
This list contains the 10 best exercises when you are training for MASS, keep in mind these exercises are used in conjunction with a good training plan and diet.
Let’s start:
1. Deadlifts – No doubt the king of all exercises. A real mass builder, to add thickness to your body, using the entire body during this exercise allows you to recruit huge amount of muscle fibres. Now this is a proper deadlift that I’m talking about, no stiff leg dead or any other variation you may be thinking of, just bar on the floor, rack on the weight and lift. Make sure your technique is good with this exercise; it is a dangerous exercise so you may want to build technique before going all out. Great for transferring power and strength into sports, also can be used in a conditioning environment and a real life scenario. How can it not be number 1??
2. Squats – Not really a surprise to see this mammoth exercise on the list. Using over half of your body for this exercise will surely get you huge and rack on the pounds when trying to gain mass. Again a very controversial talking point when discussing depth, I would suggest aiming to go as deep as possible with good technique. Generally the deeper you go the more beneficial it will be but certain body types may find it difficult to go deep, flexibility and mobility issues may restrict the depth you are able to reach. Therefor I would suggest using a light bar with small weight to see how deep you can go with good technique and use that as a guideline. More you squat the deeper you will get and also improving mobility, flexibility and warming up will all help in order for you to smash the 2nd best mass building exercise of all.
3. Bentover row – An under used exercise but magnificent for packing on solid muscle. Again another exercise were technique is important of course but you really need to take care in order to avoid any injury. Using a huge amount of muscle fibres across the upper and lower part of your body will truly help build good size. Using the upper back as your primary muscle but the you get your arms which help a great deal and you should feel the burn all over you forearms. Try not to use any straps for as longs as you can as it will help benefit forearms and biceps, obviously if it’s a huge weight and you want that extra security of straps go ahead. Lower back will be used as a stabiliser, be careful and make sure you back is straight. Also shoulders are used as stabilisers if you do this exercise properly and if you aim to get low enough you can often feel a nice stretch on your hamstrings which means they are also stabilising. Like I said a truly under used and underrated exercise, give it a go and see how it puts on muscle mass.
4. Chin ups – This may be a surprise to you but it’s a great exercise for your upper body, imagine doing squats but your upper half! Now the chin ups/pull ups can be done with a variety of grips and really should be done with some additional weight. That means using dumbells, weighted belts or someone hanging of your back like Cliffhanger, either way get some weight added on!
5. Bench Press – Wondering when this was going to come in? Obviously a favourite with the BB crowd and most athletes to be fair, not the best so please don’t base your workouts around it. Even though I’ve started on a negative note this is still the ultimate chest builder, so as most guys want to hit the chest the most then it probably is the number 1 exercise for them.
Great for building huge chest muscles but also keep in mind the variations of the bench so incline and decline should be used. One of the most popular and simple exercises, doesn’t really have another purpose apart from building solid mass.
6. Military Press – Another great upper body exercise, using multiple muscles therefore recruiting a larger volume of muscle fibres. Obviously targets the whole shoulder complex and triceps as it is an overhead press, but also uses core and legs as stabilisers. You can also modify this exercise into a push press allowing a slight dip in the knees this will generate more power allowing you lift more and cause more strain on your muscles. Again technique needs to build up before you stack on the weights so take your time before pushing 100%.
7. Dips – Another underused exercise for mass building but it’s a great exercise. Upper body gets worked very hard on this exercise, muscles including the pectorals and triceps do the majority of the lifting. Core is working keeping the body still and also the shoulders play an important role in upper body stabilization. A really easy exercise to get to grips with and you definitely need some weight tugging you down, so get someone to climb on your back and start dipping!
8. Clean and Press – Probably one the most difficult exercise to master on this list, but is very important in order to gain muscle. Really deserves to be higher on the list but due to its complex movement it’s been put further down the list. This exercise should generate the most power from all the exercise on this list if done correctly, I have seen many people attempt it but it never really looks correct. Only try this if you have someone using Olympic lifts with proper technique to show you. Can cause injuries so please don’t try it if you’re not 100% sure. The clean is the part which generates a huge amount of power from your entire body, using all the major muscles to lift into the racked position. From the rack you can drive up like a military press, this will probably mean you are using a Light Weight so I would go for a push press and slightly heavier weight. You can use the jerk as a replacement for the press but again technique is crucial so be very careful. Huge amounts of power from this mammoth Olympic lift, allows you to recruit muscle fibres that won’t usually get out of bed when doing the other static strength exercises. Again don’t just try this without any tutorials or a general idea of how to practice this exercise, don’t grab the biggest guy in the gym and ask for tips as they usually don’t know s**t.
9. Shrugs – Trapezius is a massive muscle and therefore needs to be worked hard under heavy tension. Shrugs are a simple exercise but can develop your traps and upper portion of the back very quickly. It’s an exercise were you can lift huge amounts of weight compared to other exercise so go for it, your arms shoulders and traps will all be working during this exercise. Don’t be scared to use variations of this exercise to, power shrugs are a super variation. They allow a greater range of motion for your shrug, allow power to come into this exercise and you may also be able to lift a greater weight. Power shrugs can become a full body exercise if you start with a slight dip in the knees a calf raise at the beginning which will all help with building huge amounts of mass all over your body. Such an easy exercise to perform and to develop so gets cracking gym freaks!
10. Lat Pull – It’s one of the major exercises when it comes to BB but I’ve left it down the list as the other back exercise are a lot better. Still a fantastic exercise, a bit of discussion is usually done as to where you should aim the bar, infront or behind the neck? Doesn’t really make a difference, I’d go infront just to save the strain on the shoulders and also so I have more control, with the bar hitting the upper portion of the chest you can also bring more power into this exercise. Again variations can be brought in, under arm grip is one type. This will again concentrate more on the arms and generally you can get a better contraction in your lats as you squeeze in.
That’s the TOP 10 list of the best mass building exercises. Notice one thing, they are all compound exercises. So no isolation exercises for mass building as they do not cause enough growth in your body due to the fact they will not recruit enough muscle fibres and you will never lift as heavy as you do on a compound.
is it okay to wear a sports bra/workout top?
to workout in a gym??
Yes. Unless your a guy, then that's just weird.