Favorite Mass Builder

[SouthernLord]

It's a difficult question to answer definitively though, isn't it?

Most serious weight trainers do all of the above, so picking out the single best mass builder is really just a guess.

Do you still use power shrugs in your routine? I am about to switch to a 5x5 type prgram and I will be including these. It has been so long since I have done any direct trap work. Dynamic pulling is the way to go for upperback\trap development imo.

 

[the_alcatraz]

Do you still use power shrugs in your routine? I am about to switch to a 5x5 type prgram and I will be including these. It has been so long since I have done any direct trap work. Dynamic pulling is the way to go for upperback\trap development imo.

Deadlifts work the traps like magic...

But I still do some heavy as shrugs

 

[FunFun]

Do you still use power shrugs in your routine? I am about to switch to a 5x5 type prgram and I will be including these. It has been so long since I have done any direct trap work. Dynamic pulling is the way to go for upperback\trap development imo.

Yes, I love powershrugs. I need them to get the traps to grow. I like it when my tank tops start getting shorter.

I start with strict DB shrugs and then do some strict BB or machine shrugs and then finish off with a few sets of heavy power shrugs.

The only problem I have with them is hanging on to a heavy bar long enough to do 10 - 15 reps before my left hand's grip gives out. I broke the ulna and radius years ago, so there is a weakness in the grip once I go over 450 lbs (with straps!). I'm looking into getting some lat hooks that may help me out.

This brings to mind why the clean and press would be very limited for trap development. The amount of weight that a person can use for power shrugs is way higher than they could clean and press. At least double or more I would say - for me it's way over double. The traps are an extremely strong muscle in terms of how much weight they can move.

 

[SouthernLord]

Yes, I love powershrugs. I need them to get the traps to grow. I like it when my tank tops start getting shorter.

I start with strict DB shrugs and then do some strict BB or machine shrugs and then finish off with a few sets of heavy power shrugs.

The only problem I have with them is hanging on to a heavy bar long enough to do 10 - 15 reps before my left hand's grip gives out. I broke the ulna and radius years ago, so there is a weakness in the grip once I go over 450 lbs (with straps!). I'm looking into getting some lat hooks that may help me out.

This brings to mind why the clean and press would be very limited for trap development. The amount of weight that a person can use for power shrugs is way higher than they could clean and press. At least double or more I would say - for me it's way over double. The traps are an extremely strong muscle in terms of how much weight they can move.

Very good points here. I would be willing to say that the power shrug is superior to power cleans for upperback/trap development. More loading and a limited learning curve sounds good to me.

 

[02gixxersix]

I know that when I am involving heavy ass deads in my routine (which I almost always am) my whole body grows. Same with squats but on a different level. I think all the meat and potatoes exercises are critical to building a god foundation though and neglecting any one of them will result in not only a potential imbalance in muscle mass, but a hindrance to overall progress.

 

[FunFun]

I know that when I am involving heavy ass deads in my routine (which I almost always am) my whole body grows. Same with squats but on a different level. I think all the meat and potatoes exercises are critical to building a god foundation though and neglecting any one of them will result in not only a potential imbalance in muscle mass, but a hindrance to overall progress.

Please don't take this as an attack on the standard deadlift, but personally I had to give it away because it interferes with too many other exercises which I think are more beneficial to building up a good bodybuilding type physique (as opposed to a powerlifting type physique).

What I mean is that if I add heavy deadlifts to my weekly routine my lower back becomes overtrained to the point where it becomes a limiting factor on squats, RDL's and rowing movements (bentover rows, T-bar, cable rows). I just can't find a good place to fit it in. I had to make a choice between RDL's and deadlifts, and RDL's are one of the few hamstring exercises which work for me, so they are indispensible in my routine. If I didn't do RDL's on leg day, I would add in deadlifts.

I do 2 or 3 sets of weighted back extensions.

I understand why some bodybuilders do deadlifts every second week only. The work load on the spine can become too much in a high volume bodybuilding routine. Keeping the lower back in healthy condition is of utmost importance to me as I've experienced many years of lower back trouble in the past.

 

[SouthernLord]

Please don't take this as an attack on the standard deadlift, but personally I had to give it away because it interferes with too many other exercises which I think are more beneficial to building up a good bodybuilding type physique (as opposed to a powerlifting type physique).

What I mean is that if I add heavy deadlifts to my weekly routine my lower back becomes overtrained to the point where it becomes a limiting factor on squats, RDL's and rowing movements (bentover rows, T-bar, cable rows). I just can't find a good place to fit it in. I had to make a choice between RDL's and deadlifts, and RDL's are one of the few hamstring exercises which work for me, so they are indispensible in my routine. If I didn't do RDL's on leg day, I would add in deadlifts.

I do 2 or 3 sets of weighted back extensions.

I understand why some bodybuilders do deadlifts every second week only. The work load on the spine can become too much in a high volume bodybuilding routine. Keeping the lower back in healthy condition is of utmost importance to me as I've experienced many years of lower back trouble in the past.

I am with you here. Currently I squat and RDL on Monday, then the following Monday I pull heavy deads. I have found I can squat intensely and pull heavy in the rack in the same week. But I use too much low back when pulling from the floor to squat heavy in the same week. I like rack deads from just under the knee. These do not seem to affect my low back. Even with heavy weights.

I plan on switching to the 5x5 mid December and it will be interesting to see just how well I recover. I know that I will have to reduce my intensity quite a bit at the start. I think after a while my body will get used to the higher frequency of squating and pulling will not be a problem. At least at 5x5. I would die from heavy singles lol.

 

[FunFun]

I am with you here. Currently I squat and RDL on Monday, then the following Monday I pull heavy deads. I have found I can squat intensely and pull heavy in the rack in the same week. But I use too much low back when pulling from the floor to squat heavy in the same week. .

Yeah, that's my problem exactly. If (when) I did deadlifts, I would do it on my back day which is 3 days before my squat workout. Even then my back doesn't feel fresh for squats.

Some people may be able to recover more quickly, but my back needs a really good long rest. If you add in all the other low back intensive exercises I do during the course of my weekly schedule it's too easy to push it over the edge.