Best movements

leg_press · 08-07-2004, 09:51 PM

I know that using free weights is sometimes better than machines, but what are the best exercises/movements for creating muscle mass, I'm 19 and have been trainin on and off for the past 3 years, but I have very little mass on my arms, chest, legs, or back, I think my back/ chest/ and legs need the most work. Someone please help me.

Diet:

Meal1) 3 poached/ fried eggs with oats and raisins ( changing soon I'll keep you posted.

Meal 2) grilled turkey breast and vinegarette dressing with mixed veg (sweetcorn, peas, and green beans) with 1 1/2 cups of pasta.

Before workout McDonalds Bacon/ Egg McMuffin
After workout: weight gainer shake (chocolate)

Meals 3-6 (same as meal 2 but meal 6 has 1/2 cup of pasta)

**P-funk** · 08-07-2004, 10:02 PM

squat
deadlift and its variations
bench press
overhead press
pull ups
some sort of row

leg_press · 08-08-2004, 10:01 AM

What about barbell/ dumbell curls?

**CowPimp** · 08-08-2004, 11:49 AM

Quote:

Originally Posted by leg_press

What about barbell/ dumbell curls?

They're decent for gaining mass on your biceps, but they are total isolation exercises. They only hit one muscle. Try close grip chinups if you want biceps mass. I started using them not too long ago with pretty good success. Close grip bench press is also great for the triceps.

P-Funk definitely listed a lot of really good compound exercises. Listen to that man; he knows his stuff.

leg_press · 08-08-2004, 02:02 PM

I am embarassed cus I've tried doing chin ups and I can barely manage three. I thought that exercises that train one body part ( like curls and bench press) were better than working out three at a time?

squanto · 08-08-2004, 02:39 PM

no, you DEFINATELY want compound exercises (many muscles at a time). some isolation exercises are good to add as well, but compounds build mass.
try close grip pulldowns on the pulley machine. i would still recommend trying chinups, but if youre only doing 3 per set, its not really practical to do more than 2 sets, IMO.

i do 4 sets of rows, 4 sets of wide pulldowns/pullups, 3 sets of chins/close grip pulldowns, and 3 sets of barbell curls on my back/bicep day. this works for me although some people might do less sets for biceps.

**P-funk** · 08-08-2004, 02:51 PM

Quote:

Originally Posted by leg_press

What about barbell/ dumbell curls?

I barely do any direct arm work. I train total body three times a week and on mon. I do 1-3sets of curls and on wed I do 3sets for tris. That's all. Everything else is compound movements.

**CowPimp** · 08-08-2004, 11:28 PM

Quote:

Originally Posted by squanto

i would still recommend trying chinups, but if youre only doing 3 per set, its not really practical to do more than 2 sets, IMO.

Why not?

**P-funk** · 08-09-2004, 03:36 AM

Quote:

Originally Posted by CowPimp

Why not?

that's what I'd like to know?

I'd do 10 sets of 3.

08-07-2004, 09:51 PM	#1
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,196 Photos: 4	Best movements I know that using free weights is sometimes better than machines, but what are the best exercises/movements for creating muscle mass, I'm 19 and have been trainin on and off for the past 3 years, but I have very little mass on my arms, chest, legs, or back, I think my back/ chest/ and legs need the most work. Someone please help me. Diet: Meal1) 3 poached/ fried eggs with oats and raisins ( changing soon I'll keep you posted. Meal 2) grilled turkey breast and vinegarette dressing with mixed veg (sweetcorn, peas, and green beans) with 1 1/2 cups of pasta. Before workout McDonalds Bacon/ Egg McMuffin After workout: weight gainer shake (chocolate) Meals 3-6 (same as meal 2 but meal 6 has 1/2 cup of pasta) "Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

08-07-2004, 10:02 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	squat deadlift and its variations bench press overhead press pull ups some sort of row E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

08-08-2004, 10:01 AM	#3
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,196 Photos: 4	What about barbell/ dumbell curls? "Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

08-08-2004, 02:02 PM	#5
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,196 Photos: 4	I am embarassed cus I've tried doing chin ups and I can barely manage three. I thought that exercises that train one body part ( like curls and bench press) were better than working out three at a time? "Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

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08-08-2004, 02:39 PM	#6
squanto Fitness Celebrity Join Date: Nov 2003 Location: Cheese Cottage Posts: 1,471	no, you DEFINATELY want compound exercises (many muscles at a time). some isolation exercises are good to add as well, but compounds build mass. try close grip pulldowns on the pulley machine. i would still recommend trying chinups, but if youre only doing 3 per set, its not really practical to do more than 2 sets, IMO. i do 4 sets of rows, 4 sets of wide pulldowns/pullups, 3 sets of chins/close grip pulldowns, and 3 sets of barbell curls on my back/bicep day. this works for me although some people might do less sets for biceps.

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