Mass Secrets

Big man, if you had to choose only one mass exercise per body part, which one would you choose and why?

Well, you’ll never develop a muscle fully with only one exercise per body part. A small body part perhaps, but with a more complex body part like chest or back, you can forget it. That’s why I will give my two best choices for larger, more complex body parts and one for the smaller ones.

For chest, I’d choose incline barbell presses and fl at dumbbell presses. For back, I’d have to say barbell rows and wide-grip chins. If you can’t do at least eight chin-ups, do wide-grip pull-downs to the front. For shoulders, use barbell front presses and wide grip upright rows.

With biceps, I’d pick strict barbell curls, and for triceps, I’d say seated or lying extensions with an EZ-curl bar. For thighs, I like good old-fashioned squats with a barbell and leg presses. With hamstrings, I’d choose lying leg curls. But let’s not forget the calves. I like toe presses on the leg press.

Lastly, I find 8 to 10 reps are best for the upper body and 12 to 15 for the lower body. These are my picks but really, there are many variations of these exercises that would work well. The key is to use proper form and maximum intensity no matter what exercise you choose. Remember that.