The 8 Moves You Must Do If You Need Mass

TRICEPS: Seated Overhead Dumbbell Extension

When it comes to packing mass on to the back of your arms, few exercises can compete with the overhead extension. The bulky, meaty part of the arm (also called the long head) is highly recruited during those moves where your arms are angled toward the ceiling. And this popular isolation move will cause havoc to your triceps in no time. For best results, try keeping your elbows pointed forward. This will not only help you target the muscle, but it’s safer on the elbow and shoulder joints.

Inside the Lift

While you’re most certainly able to do this exercise using one arm at a time and with your opposite arm spotting yourself, the two-hand version is your best bet for mass. The tough part can sometimes be getting the dumbbell into place, especially if you’re working alone. With both hands on the handle of the dumbbell, use one leg to kick the weight up to one shoulder. From there, place your hands cupping the inner portion of the dumbbell and move it into position. At the end of the set, simply rotate it back to that shoulder and down to the knee.

Best Technique to Add Intensity

Because the exercise can get tricky when you’re approaching failure, the best choice for an intensity technique is one that requires a partner. Forced reps tops the list of tactics to help you pack on size. Have a training partner assist you with reps at the end of a set to help you work past the first point of failure. Your training partner should help lift the weight with only the force necessary for you to keep moving and get past the sticking point. He can also get the weight into and out of position as you start and end each set.

OVERALL MASS: Deadlift

While it’s arguably the best exercise on our list for mass, it’s probably the least used. Seen more as a move for strength athletes, the deadlift is unfortunately overlooked by bodybuilders who are looking to pack on serious size. Calling into play the arms, shoulders, back and legs, the deadlift recruits more muscle groups than any other move, save maybe the squat.

Inside the Lift

Let’s break the deadlift down. First of all, you start from a dead stop, which means you don’t have any built-up elastic energy from the negative rep prior to pressing through the positive (concentric) portion of the contraction. For perspective, imagine beginning each squat of 405 from the stalled, down position. And notice we said “press” not pull? See, your arms are straight throughout the move (which is key), and the exercise is initiated by pressing through the floor with your legs. So in effect, it’s as much a leg press as it is an upper body pull.

One very important aspect of the deadlift is that you need to drag the bar up the legs. In fact, you should try to keep the bar in constant contact with your legs right from the start. That’s why the most successful deadlifters use baby powder on their legs (that’s not chalk) so the bar glides smoothly up and down the legs. At the top of the lift, you can squeeze your legs, glutes and back hard as you lean back slightly. The reverse motion is identical to the positive portion.

Best Technique to Add Intensity

The deadlift is so tough, with so many things to consider and master, we feel no need to add intensity techniques to it. Those who try the deadlift for the first time will feel like they’ve combined every intensity tactic into one exercise at the same time.

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