7 Forgotten Mass Moves [Insider Preview]

Overlooked Exercises, Tips and Tactics You Can Use to Get Huge

Most bodybuilders get stuck in a rut, even if they don’t realize it. They stay in their comfort zones, sticking with their favorite exercises and the “best” rep range, with only rare deviations. Unfortunately, doing that same-old familiar training can limit your muscle gaining. The mantra for more muscle size is “change to gain.” You have to do something different to get a different result—namely, new muscle mass.

So if you want to make the best gains possible, you have to keep your eyes open and try new things—from different exercises to new rep ranges to fast and slow tempos.

Oh, you want some examples? Great. These forgotten mass moves and methods will help you shake things up and shock new mass. Prepare to grow!

While dumbbell pullovers are considered a lat-stretch exercise, the pulling motion from behind the head is one of the best for activating the long head of the triceps.

1) Lat Stretch for Arm Mass?

Guys in the gym often see me doing dumbbell pullovers and comment, “Old-school back move, bro.” I have never seen anyone else at my gym doing the exercise, but until I discovered it, my tri’s were fairly flat.

That’s correct, I said tri’s. While dumbbell pullovers are considered a lat-stretch exercise, the pulling motion from behind the head is one of the best for activating the long head of the triceps.

Whether you use this move in your lat routine or to finish off your tri’s, you’re guaranteed some new arm size—as in a fuller sweep that makes your guns look much bigger from the side.

2) Front-to-Back Quad Attack

I lifted this one from coach Charles Poliquin because he makes such a good case for it. Front squats hit your quads very directly because you’re forced to keep your torso perfectly upright—or you dump the bar. That makes them much more difficult than back squats and more quad-centric than glute-tastic. Also, because you have to keep such a rigid torso on front squats, it’s best to do fairly low reps so your core doesn’t give out before you effectively overload your quads.

That said, back squats are good too—just different. That’s the reason it’s a great quad-building idea to do a set of front squats for around five reps, rack the bar, put it on your traps, and immediately crank out eight to 10 reps on back squats with the same weight.

Will your quads be on fire? You may set off the smoke alarm at your gym by set three, believe me.

3) Isolate First for a Size Burst