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1. There are a few exercises that have stood the test of time
and made numerous men and women famous and rich.
Athletes, bodybuilders, models and even Hollywood actors
have used these exercises for a very long time and they
have worked wonders for them. They will work for you too
but you MUST use them in your workouts. To truly build
substantial muscle, you need to use less machines and
more free weights if possible. Machines have their place,
don't get me wrong. But the old school, time tested
exercises are perfect for overall mass development.

2. Barbell Squat - Whether it's the front squat or the back
squat, when it comes to overall mass development, the
squat is virtually unsurpassed. Since you recruit so many
different muscles throughout the movement, it is quite
literally the king for overall mass gain. There is much
controversy on whether you must squat parallel or even
lower. I have trained with Olympic weightlifters who squat
all the way to the ground and they have never as much as
hinted at any knee problems. So there you go.

3. Romanian Deadlift - The famed deadlift is a devil of an
exercise which I truly despise. It is one of the most
physically demanding exercises I ever have to perform but
I cannot deny its effectiveness. The deadlift is primarily a
lower back exercise and it's responsible for creating that
deep ridge in the middle of the your back (median furrow)
that makes it appear thicker.

4. Clean & Jerk/Clean & Press - This is another
excellent overall mass builder. unfortunately, just like the
deadlift, it is equally if not even more physically
demanding. It is an excellent builder of the traps,
shoulders, legs and core. The technique is very difficult to
master, often requiring months of tuition before you're
able to execute it properly. Your best bet is to join an
Olympic weightlifting club and learn from them.

5. Bench press - The traditional bench press is probably the
most popular body building exercises around. It's also an
ego boost to be able to bench press a ridiculous amount of
weight. However, the smarter ones will know that the
bench press was really intended to build the chest and so
using moderately heavy weight is ideal for more rapid
muscle development. The beauty of the bench press is
that you are able to adjust the angle of the bench to work
on different parts of your chest.

6. Bent Over Row - A classic back exercise, the bent over row
is the bread and butter exercise for anyone looking to
thicken the back area. It's also a dangerous exercise that
leaves your back in a vulnerable position. Unfortunately, it
has been responsible for just about all the back problems I
have had in the past so I now avoid it like a snail does salt.
Either way, its efficacy cannot be doubted. It's absolutely
brilliant for back development.

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