Top 7 Mass Building Exercises

If I had to do just seven mass building lifts, I would definitely do these.

1. Deadlift
   No doubt about it, deadlifts are absolutely a must if you want to gain mass. Deadlifts recruit something like 80% of the muscles in your body which is simple amazing for gaining muscle mass. From your ankles to your traps, deadlifts almost do it all!
2. Squats
   I think squats have got to be the second best mass builder. Your legs have such great muscle mass you would be an idiot if you neglected lower body workouts. Again, a very high percentage of your bodies muscle is recruited during this lift (over 65%).
3. Bench press
   The bench has got to be up there in top mass building exercise. The lift recruits your shoulders, triceps, forearms and chest and probably a couple other muscles as well. Put this in your routine if your goal is to get big! I’m guessing it already is seeing as it is probably the lift that is most used in the world. Too many people use it as a “how strong are you” lift which is somewhat sad. You could bench 400lb and not be able to DL 400 or squat 400. IMO you need to be well rounded.
4. Bent over row
   Using DBs or a bar, this is definitely a good lift to perform. It works all of your back, and rear delts. Your lower back gets worked because you are bent over, your hamstrings also get hit because of this.
5. Calf press
   I am a huge fan of lower body workouts as I am a cyclist and I run track. Your calves are fairly big muscles, adding size here is a must! Or you could be one of those “mirror muscle” guys that only workout their arms, chest and abs (muscles you see in the mirror).
   Again, don’t neglect lower body workouts!
6. Tricep press/dip
   Your triceps make up the back half of your arm; not working them out can cause your arms to look unbalanced. Correct me if I’m wrong but the tricep even extends back under your rear delt so it will also add size to your back.
7. Wide grip chinup
   Lats are quite big, and other than deadlifts chin-ups and pull downs are the most effective ways of targeting these muscles. You don’t see body builders without lats, now do you? Having huge lats makes you look huge!

I think the first two exercises are indisputable but the other five, I guess, you could switch up or substitute others in.

[tags]mass building, exercises, body building[/tags]