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  1. #1
    manny is offline Junior Member
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    Question 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.

  2. #2
    dizzle's Avatar
    dizzle is offline Respected Member
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    You're probably doing the right excercises, just try increasing the weight/resistance and do less reps.

  3. #3
    BigMike J's Avatar
    BigMike J is offline Anabolic Member
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    I agree heavy weights low reps, and switching up your routine wouldn't hurt either. Don't forget to eat.

    Peace out

  4. #4
    hanz n franz is offline New Member
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    skull crushers did wonders for my tris

  5. #5
    Tapout's Avatar
    Tapout is offline Senior Member
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    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)

  6. #6
    reli is offline Junior Member
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    do you really believe doing squats releases gh?

  7. #7
    Ermantroudt's Avatar
    Ermantroudt is offline Associate Member
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    Re: individual muscle mass exercises

    "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

  8. #8
    Beat's Avatar
    Beat is offline Associate Member
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    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? :/

  9. #9
    RP7's Avatar
    RP7
    RP7 is offline Member
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    Quote Originally Posted by Beat
    hmm what are power cleans? :/
    http://www.bodybuilding.com/fun/exer...me=Power+Clean

  10. #10
    Bound for Muscle's Avatar
    Bound for Muscle is offline Associate Member
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    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?

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