#1 Mass Building Exercise!!

**badguy** · 05-16-2003, 10:31 AM

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!!

chinups · 05-16-2003, 11:11 AM

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

**saboudian** · 05-16-2003, 11:54 AM

What!!! C'mon man, what about the king, tricep kickbacks

***BIG TEXAN*** · 05-16-2003, 12:34 PM

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.

**flexgolf** · 05-16-2003, 12:46 PM

clings are the shizzle. powerlifters best friend

**nmk85roll** · 05-16-2003, 04:18 PM

Come on guys, everyone knows the secret behind being a monster is numberous ab crunches

**BigGreen** · 05-16-2003, 06:08 PM

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

**darklurker88** · 05-16-2003, 06:12 PM

heh, tricep kickbacks. gotta love em

**badguy** · 05-17-2003, 09:22 AM

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

**Jack87** · 05-17-2003, 09:29 AM

Only thing missing to become a monster is 1 gram of Test a week...

**badguy** · 05-17-2003, 09:30 AM

No--make that 2 gram--heheheh

**KappaKracker69** · 05-17-2003, 10:15 AM

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

**palme** · 05-18-2003, 04:57 PM

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*

**cdog** · 05-18-2003, 06:38 PM

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

**withoutd0ubt** · 05-18-2003, 07:29 PM

rack deads don't work legs nearly as much right???

**badguy** · 05-19-2003, 09:47 PM

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!!