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  1. #1
    EdMan2's Avatar
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    Neck and forearms

    What are some good exercises to put some nice mass on my forearms and get my neck thicker? I've heard heavy deads, but is this enough?

    Oh, and btw, I don't mean just a single exercise for both goals, but just in general.

  2. #2
    DSM4Life's Avatar
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    Heavy deads like you said. Also hit them trap directly if they aren't popping up. BB shrugs, feet flat when coming up, don't bend elbows (lifting with arms). Straight up and down , don't roll the shoulders.

    Forearms- DB hammers, REV cable curls.

    Do you do a lot of compound movements ? If you are you should be hitting these every time, regardless of if you even know it.

  3. #3
    EdMan2's Avatar
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    What are some examples of compound movements?

  4. #4
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    Basic
    A principal exercise that can place greater absolute intensity on the muscles exercised relative to auxiliary exercises.
    Auxiliary
    An optional exercise that may supplement a basic exercise. Auxiliary exercises may place greater relative intensity on a specific muscle or a head of a muscle.
    Compound
    An exercise that involves two or more joint movements.
    Isolated
    An exercise that involves just one discernible joint movement.

    Compliments of exrx
    Check their site for more info.

  5. #5
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    Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

    Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

    Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

    Quads: High-bar full barbell squats, hack squats or front squats.

    Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

    For how to do each movement and videos :
    http://www.exrx.net/Lists/Directory.html

  6. #6
    EdMan2's Avatar
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    Wow, thanks for that info.

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