individual muscle mass exercises

I've been lifting for only 2years now and have not seen many solid gains. I wanted to know what the best exercises to do for each individual muscle are if you are looking for just mass. I know dead lifts, power cleans, and bench press are the 3 best mass building exercises but what exercise for the tri's and bi's will put the most thickness in them. What will make the lats grow out large? What's the number one exercise to help the chest grow? Keep in mind that i'm not looking for answers like you need to eat more and you'll find all of them work bc I know there are certain exercises that have to help put on solid mass better than others.

You're probably doing the right excercises, just try increasing the weight/resistance and do less reps.

I agree heavy weights low reps, and switching up your routine wouldn't hurt either. Don't forget to eat.

Peace out

skull crushers did wonders for my tris

heavy weights
intense
low reps
plenty of rest train each body part 1 x per week and at most 4 days per week of training

chest-bench press
back dead lifts,partial deads,bent over row
shoulders-front military press and bench press
legs and WHOLE BODY-squats make everything big as most muscles in body are used to stabalize weight and do exercise
bis-standing curls
tris-floor presses,board presses,and nose breakers(skull crushers)

do you really believe doing squats releases gh?

"I wanted to know what the best exercises to do for each individual muscle are if you are looking for just mass."

Some of my favorites are:
1. Barbell/Dumbell Benching done on the decline, flat or incline bench
2. Squats
3. Clean & Press
4. Deadlifts
5. Barbell/DB Curls
6. Narrow Grip Bench
7. Barbell Rows
8. Chins


"...but what exercise for the tri's and bi's will put the most thickness in them."

For adding size and strength to my tri's, I will work 2-3 movements in three different rep ranges, on bench days. For example:

JM Press: 4x5
Narrow Grip Floor Press: 4x10
Light Jump Stretch Band Press-Down's: 3x33

"What will make the lats grow out large?"
Barbell or DB rows are my favorites.

"What's the number one exercise to help the chest grow?"
As a powerlifter, saying this might get me tossed out of my next meet, but for chest size alone, I like Ultra-Wide 1+1/2's.

Ermantroudt

Quote:

---

Originally Posted by manny

I've been lifting for only 2years now and have not seen many solid gains. I wanted to know what the best exercises to do for each individual muscle are if you are looking for just mass. I know dead lifts, power cleans, and bench press are the 3 best mass building exercises but what exercise for the tri's and bi's will put the most thickness in them. What will make the lats grow out large? What's the number one exercise to help the chest grow? Keep in mind that i'm not looking for answers like you need to eat more and you'll find all of them work bc I know there are certain exercises that have to help put on solid mass better than others.

---

hmm what are power cleans? :/

Quote:

---

Originally Posted by Beat

hmm what are power cleans? :/

---

http://www.bodybuilding.com/fun/exer...me=Power+Clean

Quote:

---

Originally Posted by Ermantroudt

"I wanted to know what the best exercises to do for each individual muscle are if you are looking for just mass."


"...but what exercise for the tri's and bi's will put the most thickness in them."

For adding size and strength to my tri's, I will work 2-3 movements in three different rep ranges, on bench days. For example:

JM Press: 4x5
Narrow Grip Floor Press: 4x10
Light Jump Stretch Band Press-Down's: 3x33

"What will make the lats grow out large?"
Barbell or DB rows are my favorites.

"What's the number one exercise to help the chest grow?"
As a powerlifter, saying this might get me tossed out of my next meet, but for chest size alone, I like Ultra-Wide 1+1/2's.

Ermantroudt

---

i'm sorry, but the only one i know out of all of those excersises you listed is rows...care to enlighten me on what "JM Press, Narrow Grip Floor Press, Light Jump Stretch Band Press-Down's, Ultra-Wide 1+1/2's" are?