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  1. #1
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    Question Most effective muscle building exercises

    Hi I'm not new to lifting, but I was looking for some exercises that I could utilize to build up muscle effectively without drastically altering my diet. I go to a gym, and also workout at home, but I'd like to see quicker results. I don't have the time or option of monitering carb/protein intake too much, which is what most of the sites on the web say is paramount. Cheers and thanks for your help in advance, Jim.

  2. #2
    Regular Poster brad1224's Avatar
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    Honestly there is no most effective exercises. But if I had to pick a few to make sure u have in ur routine would be deadlifts, barbell bench, squats
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  3. #3
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    Ok thanks Brad. I will make sure to include those in future workouts. Unfortunately I won't be doing anything like that for a while as I recently punched a wall and buckled and fractured the bones in my hand. But as soon as I'm out of a cast I'll be back at it!

  4. #4
    M&S Elite Member robsorangegym's Avatar
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    I guess you showed that wall!!
    "Success is not final…..failure is not fatal…..its the courage to continue that counts." -Winston Churchill
    Dead Lift: 415
    Squat: 325
    Bench: 305
    Bodyweight: to be checked soon!!

  5. #5
    The Strongman Brute's Avatar
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    haha, I remember jacking a hand up that way in the days of yore. Fortunately I missed the stud and just wrecked the skin and the drywall.

    Your best mass packing lifts are going to be from the following (generally)
    Squat
    Deadlift
    Bench Press
    Parallel Bar Dips
    Overhead Press
    Barbell Row
    Dumbbell Row
    Power Clean
    Farmer's Walk
    You Can't Out-Diet Lousy Training.

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    Forever Bulking

  6. #6
    Gainz Train Conductor Squatzilla's Avatar
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    Quote Originally Posted by Calvus View Post
    I recently punched a wall and buckled and fractured the bones in my hand. But as soon as I'm out of a cast I'll be back at it!
    Nice broken bones PR there Jimmy...positive rep too

    Trolling aside, if you really want to build muscle mate, go down the path of full body /compound lifting! Can't build a roof without a solid base son, so get to slabbing on a decent foundation & up your strength levelzzzzz courtesy of Squaits, Deads, Bench...& other little lifts here and there
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg – 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg – 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

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    Alright, will do. As soon as I'm out of this annoying cast I'll be straight down to the gym with a list of all your recommended exercises. I just hope I don't lose too much muscle mass/strength during the 5-6 odd weeks I'm in this cast.

  8. #8
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    Here is a pro tip: I use a stud finder to check where the studs are before punching a wall. If it's a solid wall i find something else to punch lol
    "Stand your ground...remember...you're a monster too"

    Weight 200 from 210
    Best gym lifts
    Bench 155 -> 270 -> 315
    Squat 175 -> 345 -> 395
    Deadlift 205 -> 410 -> 485
    Overhead press 135 -> 175 -> 205

  9. #9
    M&S Power User Nezzy's Avatar
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    Quote Originally Posted by RiujinZero View Post
    Here is a pro tip: I use a stud finder to check where the studs are before punching a wall. If it's a solid wall i find something else to punch lol
    After about a minute of stud detecting the desire to punch walls may have subsided slightly too. Good tip!
    2013 Gym PRs
    Squat = 140kg ...... Deadlift = 180kg ...... Bench = 95kg
    2014 Gym PRs
    Squat = 162.5kg ...... Deadlift = 192.5kg ...... Bench = 105kg
    2015 Gym PRs
    Squat = 170kg ... Deadlift = No improvement ... Bench = No Improvement

  10. #10
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    Yeah haha sounds like a good idea.

 

 

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