Thread: Mass exercise?

I spend a lot of time on chest and arms. Chest to avoid man-boobs and arms because chicks like big arms.

CHEST
bench press
incline press
SHOULDER
behind the neck press
military press
side laterals
BACK
all types of rowing movenment
deadlift
ARMS
bi curls
seated alternate curls
preacher curls
tri
pushdown
lying xtension
close grip bench
legs
squats
leg press
lying curls
standing calf raises

Ahson, NEVER do behind the neck press!


Mass or compound exercises that I would recommend for you BlueCorsair would be:

Bench press (flat & decline)
Barbell/dumbbell Rows
Military presses (standing)

Originally posted by Prince
Ahson, NEVER do behind the neck press!

How come?

Just stick to the basics! Deads squats dips rows and you will be fine.

Originally posted by derekisdman
How come?

cuz doin them will give you an involuntary break from lifting while your rotator cuff heals

Incline press have much of an effect? I notice Prince didn't mention it

And I've completely drawn a blank here, remind me how a proper military press is done. I've learned alot of exercises in the past few years, but that name escapes me.

Maybe I've been doing them already, and I just have no idea what they're called, heh. Quite possible

http://www.elitefitness.co.nz/index....litary%20Press

If this is the same thing you're talking about, I've got that covered

How about reps? I assume heavy weight, aiming for 4-6 repititions...

yeah, that's a military press.. personally, i do db shoulder press

how about the power cleans gentleman, such a powerfull exercise for gods sake, I love them

gr...whats the proper way to power clean???

peep this:

http://www.exrx.net/WeightExercises/...fts/Clean.html

I love the powerclean almost as much as the squat, it is badass for sure to see someone cleaning lots of weight. You can really get intense with a lift like this and put everything into it.

i'm guessing shoulder day is a good day to do those?...

if i'm not mistaken i think it's more for your back?

I view power cleans as a "power" or strength movement, not a "bodybuilding" movement.

Originally posted by Prince
Ahson, NEVER do behind the neck press!

...

Military presses (standing)

Yeah i know two ppl whove fucked their rotator cuff up from behind the neck press and told me to stay farrrr away from it

Does doing it standing give more of a "massing" effect rather than sitting?

What about bumbell military (standing vs sitting)

i have a question, if you did this routine right here would you gain a good amount of mass??

Mon- 5x6 squats
tues-5x6 bench
5x6 dips
thurs-5x6 deads
4x8 rows
5x6 bb curls
fri- 5x6 military press

this is just something i threw together but would this be a mass workout or just a crap workout? the reason im asking is these are the most compound movements i can think off.

Ahson, NEVER do behind the neck press!

Yes and No

No:
If you lack the proper amount of external rotation to perform behind the neck presses then you are really in for trouble on this exercise. If you start to fatigue and the weight drifts backwards, even a little bit, you will most likely rip your subscapularis (one of your rotator cuff muscles). So, In my opinion it is not worth it for most people, the general public that is, to do this exercise.

Yes:
I do these on occasion because I have some crazy flexability in my external rotators so these are not a problem. They are a neccessary exercise for any one that is interested in olympic lifting because you are going to need to be strong in the shoulder girlde, especially the external rotators, when performing things like the snatch or a push press form behind the neck. Also, by doing the press behind the neck you are able to abduct your shoulder a little more then when you are pushing from the front, because you need to be in a little bit of shoulder flexion in order to get the bar around your head, so that will hit the middle
deltiod a little bit more.

So in most cases, behind the neck presses are a NO, but I would not say NEVER.