A common theme on this Forum is the inability to put on mass. I think we agree that diet is probably the biggest culprit. Second would probably be haphazard workouts with no sense of progressive overload.
What about the fact that many simply don’t incorporate “mass” movements? (IronMan Calls them “compound”) OR movements that allow us to push the maximal amount of weight per bodypart.
I’ve compiled a list and would like you guys comments and/or criticisms. The thought is that a “mass” movement should ALWAYS be incorporated into our workout IF we expect to “put on the beef”.
1)Back UPPER:Power Rack Back Lifts (1/4 Deads done from a Power Rack with the stops set @ about upper shin level). TOTAL: Deads
Stiff Legged Dead Lifts: (Hams)
(The stretch is very important during this exercise, so make sure you don’t restrict your range at the bottom of the movement.
At the top of the movement stop before you are standing straight up. This keeps full tension on the hamstrings the entire set. )
Heavy EZ-Bar Triceps /French Presses
Donkeys (Concentrates effort on lower Soleus, instead of the overlying Gastroc).
Presses:(Now I prefer Behind-the-Back Barbell “Piston” Presses, but there is a LOT of controversy about their safety. I can really feel a “pump” with them, though.)