Best Exercises for Mass
Try These 8 Exercises
To Pack On Muscle
If you are like
most bodybuilders, you are looking for the most efficient way
to maximize your gym time. That means adopting a training program with exercises that
specifically target the major muscle groups and increase lean mass fast. With
that in mind, we have selected eight exercises to pack on muscle and each one
targets a different body part, except for the deadlift, which increases overall
The exercise we
chose for arms is the only one on our list that is not compound. Compound
exercises work multiple joints and affect muscle groups. This means you can
handle more weight. The majority of your mass building workout should include 3
to 4 sets and rep counts between 8 and 12. We suggest scheduling these
exercises first in your workout sessions. This allows you tackle these moves
when you are at your freshest and able to lift the maximum amount of weight.
exception of squats, the deadlift challenges more muscles than any other
exercise. The keys to executing this move properly are making sure the bar
stays in contact with the legs and the arms remain straight throughout.
Sprinkling some baby powder on your legs will assist the bar in gliding
smoothly. Squeeze the back, glutes and legs and lean back a bit when you reach
the top of the move.
Barbell Row for Middle Traps, Rhomboids and Upper Lats
The secret to the
perfect bent-over row is keeping the torso slightly above parallel. Moving the
torso during reps put your lower back at risk of injury and decreases tension
on the back muscles, defeating the purpose of the move. Bent-over rows produce the
best results when you use pulling straps. You lose the opportunity to build
mass if you let your pride get the better of you on this point. Make sure your
upper body remains fixed and your knees are bent. To add intensity, complete
your reps and remove up to 25% of the total weight. Do more reps until you
fail. Remove more weight and do more reps until you fail again.
Deadlift for Hamstrings and Gluts
This is another
move where straps can enhance your results. The difference between this move
and a stiff-legged deadlift is during a Romanian deadlift you keep the back
straight and the knees bent. The rest-pause technique provides the best bang
for your buck with this move. You can rest your entire body by sitting on the
bench between sets and you can keep your hands on the bar while the bar is
resting on the bench.
Press for Pecs
ensure that each pec handles the weight without assistance from the other one.
Instead of allowing the dumbbells to contact each other at the top range of the
press, try squeezing the pecs instead to maintain tension on the muscles. Try
pressing straight up to keep constant tension. Avoiding bringing the dumbbells
together over the face until you start to fatigue and you need a short recovery
Barbell Curl for Biceps
Barbell curls can
add mass to the biceps without using a lot of weight. It is more important to
maintain good form, so choose a weight that allows you to do that. To get the
most out of this move keep your elbows at your side and alternate between a
standard, wide and narrow grip. This will work out every portion of the biceps.
Dumbbell Extension for Triceps
extensions are excellent for beefing up the long head of each arm as long as
you concentrate on keeping the elbows pointing forward. This position is also
safer for your shoulder and elbow joints. If you can handle getting into the
start position, use the two-handed technique for better results.
Dumbbell Press for Shoulders
with dumbbells allow for greater range of motion than overhead presses with a
barbell. Your head remains clear of the bars, so you can move your arms more to
the sides to work out the middle delts. Other advantages include involving the traps
since you can reach higher and allow the deltoids to complete a longer range of
The front squat
is a compound exercise that involves the glutes and hamstrings, but the real
emphasis is on the quadriceps. Your center of gravity shifts when you hold the
bar in front of your body. It is crucial to warm up before attempting front
squats because you can risk blowing out a knee if you fail to do so. Using
partial reps is the most effective technique for front squats. Set the safety
bars on a power rack to a height where your quads are parallel to the ground.
Raise the safety bars and increase weight when you fail.