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Best Supplement Guide's Best Exercises for Mass
At Best Supplement Guide we believe in providing the best information possible regarding all aspects of health. Weight training is critical in maintaining a healthy lifestyle, and no one group does more weight training than bodybuilders. But bodybuilders are not the only ones looking to pack on some lean muscle. Therefore, we have compiled a list of the most effective exercises to pack on mass.
Chest: Bench Press
Barbell Bench Press is the king of all chest exercises and is often the benchmark for strength. How many times have you heard the phrase, “How much can you bench?” Indeed, bench press is probably the most used piece of equipment in any health club, and for good reason. Bench press recruits muscles from all over the body to stabilize while the bar is being lifted and lowered. The lats, triceps, abdominals and even the legs all play a part in moving that bar up and down. But the pectoral muscles and the anterior deltoids serve the largest part in hoisting those plates.
Because the bar allows the user to balance the weight, more weight can be added and therefore more motor units are recruited. It’s no wonder why those with a double-barreled chest often used the bench press early on in life.
Execution: Warm up by doing lighter weight reps, or pushups. Then gradually increase the weight. After lifting the bar, lower the bar to about and inch from your chest, leaving the tension on the chest. Active your chest and drive the bar upward in a controlled manner. Get somebody to spot you every time!
Caution: If you are suffering a shoulder injury, avoid the bench press and instead, opt for a chest press machine or even light dumbbells, which take the pressure off the shoulder and put more emphasis on the chest.
Wrist Wraps can help you keep your wrists healthy and gain muscle. Best Supplement Guide has tried and continues to use Schiek wrist supports and we highly recommend them!
Shoulders: Over-head barbell press.
Like bench press, shoulder press a true mass builder. Again, this exercise requires many stabilizer muscles to perform, so form is very crucial in avoiding injury. Those with developed shoulders know that shoulder press is important for building size, and their massive deltoids are proof. Though most of the emphasis is on the front head of the shoulder, overall size can be added on if done correctly.
Execution: Lower the bar slowly to eye level and be sure that your arms are not bent less than a 90-degree angle. Engage the shoulders and arms and press upward.
Caution: If you have weak shoulder, opt for lateral raises with light dumbbells to add size.
Back: Barbell Row
You’ll notice there are many free-weight exercises listed on this page. There’s a reason why too. More muscle fibers are recruited via free weights. For adding size to your back, there’s no better exercise than the Barbell Row. The back muscles, comprised of the shoulder and subscapular complexes, latissimus dorsi, and the trapezius, will all become stronger after rowing exercises. Barbell rows allow you to pack tons of weight on the bar (or lighter weight if you please) and squeeze it up to the body. The benefit of the exercise is that it is functional, meaning you may actually need to pull something other than just weights in your life.
Execution: Load the bar with desired weight and grab it with your hands shoulder width apart. Lift the bar off the rack and straighten the body. Be sure to keep the abs tight. Tilt your upper body towards the ground at a 45-degree angle and slowly row the weight to your stomach. Lower the weight and repeat.
Caution: Be sure to keep your back straight, knees bent and abs tight during this exercise to avoid injury. Like any exercise, if done correctly this will strengthen your back. If done improperly it can cause an injury. If you have lower back problems, use a seated row machine. HOWEVER, I have arthritis in my spine and the barbell row has only helped me. Get someone to watch your form.
Legs: Leg Press
While the squat is truly the king of mass building exercises, stimulating nearly 100 different muscles, too many people don’t use the exercise properly and nearly everyone I have seen do a squat has hurt themselves in some way. BSG doesn’t believe the body should have hundreds of pounds on the back. Therefore, we recommend the Leg Press for those looking to pack size on their chicken legs.
The benefit of the leg press, like the bench press, is that it is a compression exercise, which means that many muscles are being recruited. The quadriceps, glutes, and hamstrings are all being worked in this exercise.
Execution: Sit straight back against the machine pad and grasp the handles. Press upward with the legs WITHOUT locking your knees. Unlock the mechanism holding the weight and begin to lower the sled to your body. Keep your legs tight. Once your legs reach a perfect 90-degree angle, press upward with the weight once more. Repeat.
Caution: For those with knee problems, use lighter weight and go for more reps. Do not let your knees go past your toes on the way down.
Arms: Cheat Curl and Overhead Tricep Extension
The upper arm is made up of two bicep heads, the brachialis, three tricep heads and other smaller muscles. You can’t just do bicep curls and expect your arms to gain much mass. We suggest super-setting cheat curls on an EZ bar with overhead tricep extensions while lying on a flat bench.
“Cheat” curls means that you can get away without using perfect form, just don’t be crazy. The same is not true for tricep extensions; they have to be done with strict form.
Execution: Grab an EZ bar that you can only curl a few times by swinging the weight up. Have a partner help raise the bar on the bottom part of the exercise. Curl the bar up near your shoulders and slowly lower it. Repeat until you cannot lift it any longer.
Immediately lay on the bench with the same bar pressed out over your head. Slowly bend your elbow and lower the weight back to about an inch away from your forehead. Engage the triceps and raise the weight back up until your arms are straight. Repeat.
Calves: Seated Calf Raise
Everyone wants nice calves, but not everyone understands there are two muscles that make up the lower leg: the soleus and the gastrocnemius. In order to increase calf size, the soleus must grow. Seated calf raise is the best exercise to make this happen.
Execution: Load the plates on the machine and sit on seat with knees directly underneath pads. Make sure the balls of your feet are on the lower platform. Raise your heels as if you were grabbing for something above your head. Lower your heels until your feet are flat, and repeat.
Caution: If the arches of your feet are weak, avoid this exercise and opt for standing calf raises with light weight. Take your supplements and eat clean to recover from these grueling, yet muscle friendly exercises.
Check out our Best Bodybuilding Stack for Beginners and Best Muscle Builder articles for the perfect supplement compliments to these exercises.
Disclaimer: These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
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