Absolute core exercises for gaining mass?

[Swaggydoo]

Not using barbells, only dumbells what are the absolute core exercises that i should be doing to gain mass?

what rep range is best for gaining mass, ive read its 4-6

how many sets should i be doing for each exercise?

i will be doing a 3 day split, this will be chest + triceps, back + biceps, legs + shoulders followed by 20mins cardio

so could u make a list like i will do with all the MUST exercises that i should be doing

chest: i think this is flat and incline bench?
triceps
biceps
back
legs
shoulders

any help greatly appreciated

[Heisman]

There is a sticky on this, but:

Upper chest- Incline press

Lower chest- Flat bench press, leaning forward dips

Shoulders- Military presses, side laterals, bent over laterals

Triceps- Close grip bench presses, dips, and skullcrushers

Traps- Power shrugs, shrugs

Back in general- Deadlifts

Middle back- Rows

Lats- Pullups, chinups

Lower back- Goodmornings

Biceps- Chinups, curls

Forearms- Static Holds, deadlifts, wrist curls

Rotator Cuffs- Cuban rotations

Hands- Pinch grips, crushing grip

Core (abs)- Overhead squats, crunches, heavy compound movements

Legs in general- squats ass to the grass, stiff legged deadlifts

Quads- Front squats

Hamstrings- Stiff legged deadlifts, glute ham raises

Glutes- Squats ass to the grass, stiff legged deadlifts

Calves- Power shrugs, calf raises

Tibialis (sp?)- Toe raises

[Swaggydoo]

thats a great list dude, are there any in there that i have to do with barbell, that i cant do with dumbells, because the gym i go to doesnt have barbells, its just a gym at a leisure centre for people to keep fit relly, not alot of equipment that a gym more geared towards BB's would have

[Heisman]

Originally posted by Swaggydoo
thats a great list dude, are there any in there that i have to do with barbell, that i cant do with dumbells, because the gym i go to doesnt have barbells, its just a gym at a leisure centre for people to keep fit relly, not alot of equipment that a gym more geared towards BB's would have

Find another gym or talk to the owner about expanding it. That would definitely be your best option.

[Overload]

Heisman's list has great exercises on it that you should be able to do with just dumbbells. Although some exercises may be tough when you get up there in weight as far as handling the dumbbells or finding dumbbells that heavy. But you can create a very good routine with just dumbbells.

Good luck.

[Ynnhoj]

Not using barbells, only dumbells what are the absolute core exercises that i should be doing to gain mass?


with and without db's
*isolated jumps- start in a full squatting position and jump as high as you can, throwing your arms and reaching high. get your feet set and continue the count. start at 10 reps, take a short rest then do 11 reps, then 12, then 13, then 14, then 15, then work your way back to 10...if ya can.
*lunges- hold the heaviest set of db's, that allow you to do the full movement with balance and control.
*sprints or run hills
*wide and narrow width push ups. (sets to failure)
*wide and narrow width push ups with feet elevated on chair.
*seated military press
*dips (sets to failure)
*pull ups (sets to failure)
*rows
*stiff legged lifts
*abs