I posted a study in this thread about it: http://www.iroids.com/forums/showthr...s-and-Hormones

However, it lacked 1 big exercise, the deadlift.

The 5 exercises you need to boost your mass and get lean (lose bodyfat):
  • bench press
  • leg press
  • seated row
  • squats
  • deadlifts


These are best done with fairly heavy to light sets.

How to train:
Start with a warm up set - 30-40 reps light
Do a heavy set where you can only do 4 reps
Do a heavy set where you can only do 6 reps
Do a light set where you can do 20-30 reps
Close with a cool down set - 30-40 reps light