Building Mass: Insights from Bodybuilding Stars on The Menace Podcast

In a recent episode of The Menace Podcast, hosts Dennis James and Milos Sarcev welcomed renowned bodybuilding star Sasan Heriati to discuss the intricacies of building muscle mass.
Recently securing second place at the 2025 Detroit Pro and following that with another impressive second at FIBO in Germany, Heriati has established himself as a formidable force in the bodybuilding community.

During the podcast, Sasan shared valuable insights into the exercises he believes are pivotal for achieving maximum muscle mass. For bodybuilders aiming to elevate their performance and physique, understanding which exercises can yield the best results is essential.
Although he highlighted several routines, key movements stood out that Heriati considers non-negotiable for serious muscle gains.

1. Squats: Universally recognized for their muscle-building potential, squats engage multiple muscle groups, particularly the legs and core. For Sasan, squats are foundational, allowing for heavy lifting that promotes hormonal responses conducive to mass building.
2. Deadlifts: Another staple in bodybuilding, deadlifts work nearly every muscle in the body. Heriati emphasized their importance for overall size, strength, and functional fitness. The compound nature of the deadlift contributes significantly to back, leg, and core development.
3. Bench Press: Recognized as one of the quintessential upper body exercises, the bench press is crucial for developing the chest, shoulders, and triceps. According to Sasan, a powerful bench press is a marker of upper body strength and mass.
4. Rows: In his discussion, Sasan also highlighted the significance of rowing exercises—whether bent-over, seated, or one-arm. These not only enhance back strength but also improve shoulder stability and posture, which is vital for overall aesthetics and performance.
5. Overhead Press: To round out the core lifts, the overhead press was touted for its ability to build shoulder mass and strength. It’s a functional movement that engages the entire upper body, increasing stability and supporting other lifts.

Through their engaging discussion, Dennis and Milos offered listeners an inside look at the world of competitive bodybuilding, while Sasan Heriati provided practical tips from his own training regimen.
As aspiring bodybuilders tune in, they are encouraged to evaluate and possibly incorporate these essential exercises into their workout plans.

As bodybuilding continues to evolve, sharing knowledge and experiences among athletes fosters a community of growth and support, making platforms like The Menace Podcast invaluable for anyone looking to enhance their performance and physique in the competitive landscape of bodybuilding.
Dennis James and Milos Sarcev welcomed bodybuilding sensation Sasan Heriaty for Episode 227 of The Menace Podcast. Sasan, who recently secured second place at the 2025 Detroit Pro and again at FIBO in Germany, shared the exercises he believes contribute the most to his muscle mass.