The Top 3 Mass Building Exercises

Ronnie Coleman and Arnold Schwarzenegger Building Mass Videos

1. Squat

In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and size of the legs and buttocks. Despite their popularity, squats have frequently resulted in injuries to the lumbar spine and knees, requiring modification from the standard squat with an olympic bar, with multiple variants now used.

Squats are also a competitive lift in powerlifting.

2. Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

3. Bench Press

The bench press is a strength training exercise. While lying on their back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.


Squats with Arnold Schwarzenegger

Squats with Arnold Schwarzenegger

Squats is a lower body exercise used in strength training. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” by those who believe it capable of inducing more and faster muscle growth than any other exercise.

The squat is done by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the deadlift.

Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not “round out” (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury.

Lifting belts can be used to help support the lower back.

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Arnold Schwarzenegger T Bar Row

Arnold Schwarzenegger T Bar Row

The picture above shows Arnold Schwarzenegger doing the T Bar Row exercise. To do this grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other.

Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent and your feet just beyond shoulder width apart for balance. Start with your arm fully extended, allowing the barbell hang at about mid-shin level.

Next, lift or ‘row’ the barbell up and into your stomach area.

Then Return to the start position, make sure you keep your head up and shoulders back throughout this exercise. This will to keep your back in a firm and stable position.

Arnold Schwarzenegger Training

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Arnold Schwarzenegger Deadlift

Arnold Schwarzenegger Deadlift

The deadlift is a weight training exercise where one lifts a loaded barbell off the ground from a stabilized bent-over position. Arnold Schwarzenegger pictured above incorporated the deadlift into his body building routine. It is an excellent exercise for overall body development and MASS if done properly.

Muscles and sub-muscle groups involve the Torso, Legs, Hips, Forearms

Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially the heavier the weight one lifts. Failure to keep the back straight during the movement causes undue stress to the spinal discs and potentially cause herniated disc.

Ronnie Coleman – Deadlift 800lbs


Arnold Schwarzenegger Bicept Curls

Arnold Schwarzenegger Bicept Curls

The biceps curl is any of a number of weight training exercises which target the biceps in order to develop size, definition, strength, stamina, length.

Biceps equipment include dumbbells, barbell as pictured above, E-Z bar or Bent bar, Cable machine, Biceps curling machine.

Arnold Schwarzenegger Concentration Curls

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How To Build Big Defined Calf Muscles? Your Calf Muscle Is Stubborn

Bodybuilders have always complained that the calf muscles are the hardest to build. I am sure you have seen many big guys in the gym with incredibly out of proportion small calf muscle.

Building big strong calf muscles not only will make you lower body more pleasing to the eye, it will also help tremendously in your sports and games giving you more power in your sprints and jumps. You calf muscles along with your quadriceps will also help to support your knee joints, reducing wear and tear.

The great Arnold Schwarzenegger once said, “Everyday you walk around. When you walk you are using your calves. You are pushing at least your body weight every time you take a step. So, when you go to the gym and work out your calves with light weight, are you really stressing your muscles?”

Think about it. Whenever you walk, jump or run, your calf muscles are pushing at least your body weight. That will mean that in order to build your calf muscles, you will have to lift heavy. Real heavy. So the kids gloves are off when you want to build a strong beautiful diamond shaped calves.

The major muscles on your calves are the soleus and the gastrocnemius muscles. The soleus muscles are the wide and flat muscle located on the tibia and the fibula. The gastrocnemius muscles are the large muscles located near the middle and goes to the top of the fibula and tibia.

The gastrocnemius muscle is made up of the medial head (inner calve) and the lateral head (outer calve) muscles.

So what are good calf muscles exercises? Here are 2 of the more common calf muscle exercises.

One of Arnold’s favorite calf muscle exercises is the Donkey Raise. He has 2 gym buddies sitting on his back whenever he does this exercise and you can imagine how big and heavy Arnold’s gym buddies are.

Just bend over and support yourself on a bench, have your gym buddy, the heavier the better to sit on your back as if you are a donkey, then raise your heels off the floor, and pause at the top and squeeze hard for full muscle contraction, then return to your original position by lowering your heels almost touching the floor. That will be one rep. If your buddy is not heavy enough, he may carry some weight plates when sitting on your back.

If you do not have gym buddies to help you, there are donkey raise machines which you can use to build your calf muscles.

Arnold Schwarzenegger donkey calf raises

This exercise is commonly preformed using a machine where you sit, and a padded section is placed above your knees.

If your gym do not have seated calf raises machines, you can still perform this exercise by sitting on a bench and putting a weighted barbell on your thighs, then raise your heels off the floor, and pause at the top and squeeze hard for full muscle contraction, then return to the original position with the heels almost touching the floor. That will be one rep. If the barbell hurt your thighs, put a towel as a cushion on your thighs.

Now remember to use heavy weights. How many sets and reps? Well, those of you who are familiar with my training methods will know that I do not believe in a pre determined number of reps. Just perform the exercises until you just cannot lift any more even if I were to holler at you. That will be one set. As for number of sets, depending on your time and your split routine for the day, do 3-6 sets of calf muscle fatigued reps.

Chris Chew is a personal trainer of actors, fashion models and male pageant winners. More free tips here Male Pageant Winners and Personal Trainer Certification

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