CANADIAN PHYSIQUE ALLIANCE SEPTEMBER || ISSUE 38 | Page 59

Barbell Bench Press Pull-Up
“How much ya bench?” is one of the I have included the pull-up because it
most common questions any is so much more effective than the lat
bodybuilder, male or female, is asked. pulldown for not just upper back
So we better have an answer, right? development, but overall growth
Seriously though, I include the bench stimulation. In contrast to the lat
press in my list of top monster pulldown machine, in which you are
movements because it recruits more locked in a seated position and only
than just the pecs, delts, and triceps. move your arms, the pull-up involves
When done properly, feet planted pulling your entire body’s weight
firmly on the floor and back arched on through space. This takes much more
bench, you recruit your hamstrings, effort and muscle recruitment. Again,
glutes, and back as well. That is a lot of more gainz! 
muscle recruitment and therefore a lot
of stimulation for growth. 
 Conclusion
In summary, by correctly and regularly performing these five monster
movements, you will generate a strong stimulus for your entire body to
add mass. If you want to get big, you have to lift big. There is no other
way.
Now go GROW!