Build Bulk by increasing Lean Muscle Mass

Build bulk by completing 6-12 repetitions with 60-80% of your one-rep maximum weight using the exercises listed here.

Bench Press

Main muscles activated: Pectoral muscles, triceps, anterior deltoids.

  1. Lay on a bench with your shoulders blades pinched together and feet wither flat on the ground or on the bench.
  2. Buttocks should always be in contact with the bench.
  3. Grip the bar equidistant from the centre, elbows 90 degrees to the chest.
  4. Lift bar and lower towards the chest, stopping when the rear of the arms are parallel to the ground, to reduce the risk of injury.
  5. Push the weight up until arms are straight.
Variations: Alter the angle of the bench, type of weight, or the hand position.

Record: Ryan Kennelly, from Washington, assisted-bench pressed a World Record of 487.6 kg on 8 November 2008 at the Pride Strength Wars in Kennewick, Washington.

Barbell Stiff-legged Deadlift

Main muscles activated: Gluteus, hamstrings, quadriceps.
A core powerlifting exercise, when completed with almost-straight legs as opposed to bent knees, places more emphasis on the gluteus muscles. The hamstrings are recruited to help lift more weight.

  1. Use a barbell or dumbbells.
  2. With legs hip-width apart, keep your back straight, shoulders back, and head up.
  3. Brace your core and bend at the hips without rounding your back.
  4. When you feel a stretch in your glutes or hamstrings, stop and stand up again.
Notes: keep your movement slow and controlled.

Record: Andy Bolton, from UK, set a World Record of 455kg on 4 November 2006 at the World Powerlifting Organisation's Semi-finals in New York.