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  1. #1
    badguy is offline New Member
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    Cool #1 Mass Building Exercise!!

    As per request of BigGreen--here you go my friend.

    People ask everyday what exercise is the best MASS builder??

    RACK DEADLIFTS!! The plain cold hard truth!! DO THEM!! LOVE THEM!!
    Live them!!

    Put pins just below knees. Use as much weight as possible but with GOOD FORM!!! I stress GOOD FORM!!

    I perform this movement 1 time a week with back day! I use a foot-stance shoulder width and a front grip.
    I perform 8 sets and each set drop the reps---15/10/8/6/4/3/2/2

    Good Luck!! This is the KEY MASS BUILDER BABY!!

  2. #2
    chinups Guest
    Deadlifts Rule!!!! Add in squats, push press and cleans once a week and you will be a monster..................

  3. #3
    saboudian's Avatar
    saboudian is offline Senior Member
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    What!!! C'mon man, what about the king, tricep kickbacks

  4. #4
    BIG TEXAN's Avatar
    BIG TEXAN is offline Respected Member
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    Originally posted by chinups
    Deadlifts Rule!!!! Add in squats, push press and cleans once a week and you will be a monster..................
    Ya got that right!!! I'd like to put cleans back into my workouts, but my forms gotten SO bad.

  5. #5
    flexgolf's Avatar
    flexgolf is offline Member
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    clings are the shizzle. powerlifters best friend

  6. #6
    nmk85roll's Avatar
    nmk85roll is offline Associate Member
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    Come on guys, everyone knows the secret behind being a monster is numberous ab crunches

  7. #7
    BigGreen's Avatar
    BigGreen is offline Anabolic Member
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    I have to say I've never really gave rack deadlifts an extended try. What would you say is the big reason they're superior to your run-of-the-mill deads? Btw, glad to see you've wandered out of the pic forum

  8. #8
    darklurker88's Avatar
    darklurker88 is offline Junior Member
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    heh, tricep kickbacks. gotta love em

  9. #9
    badguy is offline New Member
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    BigGreen--

    The main factor behind rack deadlifts is the ability to use a lot more weight than regular deads.
    The other factor is less stress off the lower lumbar.
    Why bust your lower back out lifting off the floor when you get the same benefit lifting off the rack. That 5 inches could lead to injury.
    As you know I'm trying to get my PRO card so why take the risk of injury. Give them a try--THEY WORK!!!

    Here's my back workout:

    1) Front Pulldowns
    2) Rack Deadlifts
    3) Smith Rows
    4) Dumbbell Rows
    5) Seated Rows or Hammer

  10. #10
    Jack87's Avatar
    Jack87 is offline Retired Vet
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    Only thing missing to become a monster is 1 gram of Test a week...

  11. #11
    badguy is offline New Member
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    No--make that 2 gram--heheheh

  12. #12
    KappaKracker69 is offline New Member
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    Is there anyway that I can do rack deads at home? Right now, I don't really have enough expendable high school income to keep up my gym membership I do have enough weights at home, but unfortunately I don't have any sort of rack that I can use. What could be used in place of it? I wanna start these TODAY!
    Allen

  13. #13
    palme's Avatar
    palme is offline Rosie Member
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    Originally posted by nmk85roll
    Come on guys, everyone knows the secret behind being a monster is numberous ab crunches
    Word bro, when i started doing crunches i got so swole!!!

    *performs airlats in perfect form*

  14. #14
    cdog's Avatar
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    I did those today and loaded the bar it felt great go that heavy Im going to put those in with my regular deads .Ill do the rack deads one week and regulars the next..................CDOG

  15. #15
    withoutd0ubt's Avatar
    withoutd0ubt is offline Associate Member
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    rack deads don't work legs nearly as much right???

  16. #16
    badguy is offline New Member
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    Response to question

    Originally posted by KappaKracker69
    Is there anyway that I can do rack deads at home? Right now, I don't really have enough expendable high school income to keep up my gym membership I do have enough weights at home, but unfortunately I don't have any sort of rack that I can use. What could be used in place of it? I wanna start these TODAY!
    Allen
    I thought about this for awhile. KappaKracker you can put weight plates down on floor or make two boxes and set the barbell on there. Make sure you are able to start at your knees.

    The other question is that do rack deadlifts work legs---YES!! I get a major hamstring pump off of them. They build/bulk EVERYTHING!!

  17. #17
    flexgolf's Avatar
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    i take it back, my best mass builder is cable back rows...i do a huge range of motion and my back gets thick as hell

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