top 5 lifts for adding size

[2step]

Im thinking of putting on a little muscle. so i was just wondering what the best lifts to do this are. i was thinking of doing some think like:
deadlift
squat
benchpress
shoulder press
chin ups.

[Rob T]

Slightly muddled question I think...

If you're looking to build muscle you want to work every muscle. I don't see any need to avoid one area in exchange for another. I also don't see why you would need to limit yourself to 5 lifts?

All the lifts in your list are good, I would add in bent-over-rows at least. Also, I prefer to mix my lifts up a bit, so instead of always doing standard deads I would put some variations in etc. I've never lifted for lifting sake though, I just do it cos I enjoy it and variety keeps it interesting for me... plus it varies the muscle use within each group you are hitting with a lift.


If you just want to know out of interest what the best 5 lifts for adding size are I am guessing all 5 would be deads/squats are variations, because they hit the biggest muscles/muscle groups.

[2step]

yeah i thought as much. i was just going to use 5 or 6 main lifts as the base of my work out and add in others such as bent over rows to balance it.

[Wiegieboard]

They seem like about the best 5 in my opinion dude.

[BlueRabbit]

They seem like about the best 5 in my opinion dude.

Me too. When i read the thread title, these are the ones that came to mind.

[Waterboy]

Me too. When i read the thread title, these are the ones that came to mind.

Ditto, supposedly compound movements that work the whole kinetic chain promote the strongest hormone response in your body (think I read that in Ross Enaimait's book although here's first referenced article I could find to support that http://www.abcbodybuilding.com/acute...onandorder.pdf)

Maybe try switching up the shoulder presses for handstand pressups every now and then? They require extra stability/proprioception (which will fire up neural pathways and recruit more muscles).

[thai-jitsu]

Im thinking of putting on a little muscle. so i was just wondering what the best lifts to do this are. i was thinking of doing some think like:
deadlift
squat
benchpress
shoulder press
chin ups.

Thats the exact lifts ive been doing, except standing military press instead of seated shoulder press & ive added in a bent over row too.

How you planning on the split? Wot reps/ sets you using?

Im doing:

Monday: Chest (3x 12reps bench press) Shoulders (3x 12reps Military Press)
Tuesday: Back (3x 12 reps of deadlift, Row, Pull Ups (for 3x 4, i suck at 'em))
Wednesday: Legs (3x 12 reps squat, barbell curl & tricep PD for 3x 12reps)
Thursday: Rest
Friday: As monday
Saturday: As Tuesday
Sunday: As Wednesday

These lifts are great for size (8-12 reps IMO), strength (1-8 reps IMO) & endurance (16-25 reps).

edit: dont ask me what 13-15 does, their a "gray area"! The above is pure HNC/D Health & Fitness reccomendation!

[Justin Devonshire]

(8-12 reps IMO), strength (1-8 reps IMO) & endurance (16-25 reps).

AS you say, this is the standard recommendation, but I think it can get a bit short sighted.

I have no doubt that the best size gains come from not just intensity or volume, but intensity PLUS volume.

Muscle groups such as the shoulders and quads will also see more growth when you take them through a variety of rep ranges, since those muscles contain a good mix of muscle fibre types.


The system I currently recommend is to start off each execise with a couple of maximum force sets, where you choose a weight that you can lift 3-6 times, but explosively. No grinding or slow reps allowed, as this can actually stimulate the muscle less.

After 2-3 sets of that, move onto some constant tension sets that last a little longer (maybe up to the 10-12 rep range now).

Then to finish the exercise, use a 'breathing rep' set where you find your 10RM load, get to 10 reps, and then taking 2-3 big deep breaths in between each rep, perform up to 5 more reps.


This is based on some of the work by Scott Abel and Christian Thibaudaeu, look them up if you get a chance.

[2step]

As i can only get to the gym 2-3 times a week i was planning on doing the lifts in that order. I was advised to do a drop set sart at 8 reps at 70% of my 1rm then 6 at 80% and 4 at 90%. I was told this way i would gain some size and increase my strenght.

[Wiegieboard]

day 1 (monday) squats. day 2 (wednesday) chest shoulders and back day 3 (friday) deadlift.
you should leave as much time between squats and deadlifts in the week as possible hence upper body in the middle of the week. Deadlifts on a friday would be best because it's give you two full days rest before starting again.