best mass exercises

[mbt9000]

or8 guys, wots the best mass exercises i need help lol, i know bout the big 3 lifts (bench press, deadlift, squats), but wot otha ones is there

giv me them all plz thankyou.

[juggledex]

The Seven Main Compound Lifts:
Squat, Deadlift, Bench Press, Chins, Dips, (Barbell) Row, Shoulder press

[mbt9000]

cheers m8, is there any more big compound lifts of such, coz im makin a word document so i put all the big mass exercises on it so thats y i need alot of them so i wont forget them lol

cheers

[Fatman]

Juggledex pretty much covered all of them.

I would personally add shrugs (not a very compound exercise, but good mass builder), power cleans and power snatches.

[mbt9000]

ive got enug exercises to make a compound workout lol

Squat
Deadlift
Bench Press
Chin Ups
Dips
(Barbell) Row
Shoulder press
Shrugs
Power Cleans
Clean & Press

[Boxhead]

Do Power Shrugs.

[mbt9000]

wot are power shrugs u got a pik also is this a gd workout split:

Week: 1/5

Monday: Workout 1
3 x 10 Bench Press: 50kg
3 x 10 Squats: 50kg
3 x 10 Deadlift: 50kg

Tuesday: Rest

Wednesday: Workout 2
3 x 10 Chin-Ups
3 x 10 Clean & Press: 30kg
3 x 10 Barbell Rows: 45kg

Thursday: Rest

Friday: Workout 3
3 x 10 Shoulder Press: 30kg
3 x 10 Power Cleans: 35kg
3 x 10 Shrugs: 40kg

Saturday: Rest

Sunday: Rest



am i training shoulders too much. btw: i cant do dips coz i train at home and avnt got a dipping station is they an alternative to this exercise???

[Boxhead]

Do a google search for a power shrug. I couldn't find any photos or video clips better than the one's below. I don't think the video clips are that great because neither lifter arches there back enough IMO.

Power Shrug Video clips
http://www.youtube.com/watch?v=sz82Fxs0ok0
http://www.youtube.com/watch?v=v7oVLXzpqt0&mode=related&search=

Photos
Figure 3 last 2 pics.
http://coachesinfo.com/category/strength_and_conditioning/366/

Clean Pull but you don't bring the bar down to the ground after each rep.
http://catamountsports.cstv.com/ot/ground-based-explosive.html

Unless you are a beginner I would lower the reps to 5 per set if you want to build mass. An alternative to parellel bar dips are DB Decline Bench Press using a hammer grip palms facing each other.