Exercises to Gain Mass

[NewZealand]

Can anybody give me some exercises which effectively add mass to each muscle group?

thanks all!

[thatwaslight]

Seated cable crossovers all you need bro.

[justhell]

bench press

leg press

dead lifts

shrugs

all done with max weight

[sharky]

Bench Press, Squats and deadlifts. All Compound Movements!

[Phedder]

Seated cable crossovers all you need bro.

Plus those in your sig and you're golden :wink: some form of rows and an overhead press as well.

[Rookie]

Chest:

Various form of bench presses with BB/DB

Some accessory work- flyes etc

Back:

Deadlifts

Heavy rows- Bent rows/Tbars/DB rows

WG pull ups

Pulldowns

Seated rows

Triceps:

Close grip bench

Parallel bar dips

Skulls

Floor presses

Some cable work

Bi`s:

DB/BB curls

Close grip chins

Cable work

Delts:

BB OH Press

BTN Press

Lateral raises

Rear laterals

Cables

Quads:

High bar squats- close-ish stance

Leg Press

Lunges

Hack squats

Post chain/hamstrings:

Deadlifts

Box squats

GM`s- Good Mornings

GHR- Glute Ham Raise

Stiff legged deads

Reverse hacks

Power squats

Its not a be all end all list, but just most the bang for your buck exercises and some accessory work with cables/machines

Just don`t over think it, choose a few exercises per body part. Mainly one core lift and the others being accessory

Train hard man

Rookie

[Grover]

:nod:

and EAT more

[Chemo]

THE DEAD!

DA SQUAT

My top two, I like the squats more, but those two are gonna make you leak that sweet sweet GH.

Anything compound and is hard to perform/stressful for the body, is gonna make you adapt.

Squats, deads, bench, overhead, rows, pulldowns. As just hell said at a weight that is hard, if you can do 8 reps go get some more plates.

Unilateral movements can be good to. So 1 sided versions of the above, cept for maybe the dead lift lol, definably good for strength at least

good luck get massive!

[NewZealand]

wow, so much replies, thanks so much all!

my bro wants to know what exercises to do which involve only dumbbells?

[longusernameusername]

wow, so much replies, thanks so much all!

my bro wants to know what exercises to do which involve only dumbbells?

dumbell bench press

dumbell squat

dumbell bent over row

[NewZealand]

Thanks for that mate!