Biggie:-p

could someone please tell me what they think are the best and most efficiant exercises for building mass in the main muscle groups please?

all feedback will be greatly appreciated

cheers,
John:-p

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invisiblekid

Squats, Deadlifts, Bench Press, Chins, Dips.

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Biggie:-p

cheers fella...i do lots of unassisted dips anyway..i think my front deltoids are pretty good..although they are just defined and not at all solid.

squats i cant do due to my weak knees which i told you about in my post in the injury section..

deadlifts i cant do for the same reason..

bench press i dont do because there is ALLWAYS someone on the smith machine when i go to do it (poor excuse i know lol)

chins i cant do because im not strong enough to lift my own bodywieght..i can only manage about 1 or 2 n then i cant do anymore on that set (pathetic isnt it *sigh*)

cheers,
John:-p

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invisiblekid

Looks like you got some work to do then!

Have you considered knee wraps or physio to work on that knee - even before the surgery? How do you *know* they are weak - maybe it's another issue that needs to be addressed.

Isn't there a free weight bench press available? Personally, I hate the Smith.

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Biggie:-p

yeh but i prefer the smith machine as i dont have a gym partner to spot me.

i have a prosport knee support but i was wearing that when i twisted my knee on tuesday night..ill look into the physio..cheers mate.

and as for *knowing* i have weak knees, im not the only person in my family to have problems with thier knees..my mum..her 2 brothers and her dad..so i think it could be down to genetics.

cheers,
john:-p

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ParaManiac

I think you are gonna struggle putting on any mass with everything you cant do.
overhead BB press,BB rows and dumbell presses?? if you cant do them either id consider stamp collecting as your new hobby! Best of luck.

paulo

stop being a fanny and do the work!, no shortcuts-what you put in you get out

ah24

Get a swiss ball, put it behind your back - slightly above your a4se - and wedge it against a wall, hold a pair of dumbells and voila. My ex could never squat properly, nor could my mate so got em on these and it did the trick.

You thought of trying leg press to?

Or stiff legged deadlifts?

With how your attitude seems, your not going to make much progress, you need to be positive and try and make changes, saying you dont bench because of people using the smither is a p1ss poor excuse mate. You could either wait until its free, work in with whoever is on it, use a proper benching station or just use dumbells as said.

Wide grip chins or normal pull ups - do you not have an assisted machine?