Necessary Exercises for Gaining Mass

[IronMan]

A review of the absolute best exercises to gain mass:

Squats
Deadlifts -- Sumo or Traditional
Power Cleans
Bench Presses
Dips
Seated Presses
Barbell Rows

All trainees, but especially beginners should focus on these exercises as they build strong, massive, powerful looking physiques. Use good form and pile on the wieght. Up the weight or reps each and every workout. Add some heavy calf and forearm exercises and you have a great workout.

Thanks for the info.

Perhaps you could advise me on my situation. I only have a flat bench and dumbells as i have a fairly limited budget right now.

What specific exercises would you recommend with that?

Whats a powerclean?

[IronMan]

You can do wonders with just dumbbells, Powerboss. They not only work the target muscles, but they bring into play all of the stablilizer muscles too. Just about all of the exercises listed can be done with dumbbells. Deadlifts will probably be the only ones not possible.

As for Power Cleans, have you ever watched olympic weightlifting? If so, then you have seen the guys bring the bar up to their shoulders in preparation of doing the jerk (pushing the bar overhead). The movement that gets the bar from the floor to the shoulders is a clean. If you do a search you should be able to find a post which has a link that describes how to do it. And it is an exercise you can do with dumbbells.

[IronMan]

Here is the link to the post with the link to power cleans: http://www.athleticadvisor.com/Weigh...wer_cleans.htm

[rythym]

which exercises would u do for which body parts

[rythym]

i mean i know that u do squats and dead lifts on leg days i guess. And bench press and dips on chest days. and barbell rows on back day. and seated press on shoulder day. but what about the power cleans what day should i add that one in to

[Ah-nold]

back day would be your best bet for adding those. they get your traps, rhomboids, lats, lumbars. everything you could want to hit.