What Are The Best Exercises For Muscle Mass?

Here are the best exercises for muscle mass! (Image via unsplash/Anastase Maragos)
Here are the best exercises for muscle mass! (Image via unsplash/Anastase Maragos)

There are numerous exercises to follow when it comes to building muscle mass. However, that is not all. You need to put in the work and eat right if you want to see results. Although there are multiple exercises that will help you gain muscle mass, some will help you gain muscle faster than others.

These exercises target specific areas of your body and can help you sculpt a leaner physique while avoiding any injury or pain that may come from doing other types of workouts or exercise routines.

Best Exercises For Muscle Mass

1. Squat

The squat is one of the best exercises to build muscle mass because it works your quads, hamstrings, and glutes. It also strengthens your core, improves balance and flexibility—and can even be done at home with just a few pieces of equipment.

To perform a squat:

  • Stand with feet shoulder-width apart, toes turned out slightly. Rest your hands on your hips or cross them over in front of you.
  • Slowly bend your knees as if sitting down in a chair until your thighs are parallel to the floor (or lower).
  • Keep weight on heels rather than toes throughout the movement; do not let knees extend past toes or go beyond 90 degrees of knee flexion in either direction. If this position causes pain in knees or ankles, practice using lighter weights until form improves; then work toward increasing resistance over time as strength improves without compromising form.
  • Push through heels, lift chest up high and stand tall again before repeating reps as desired

2. Leg Press

The leg press is an excellent exercise for building muscle mass. It is one of the best exercises you can do to develop your quadriceps, hamstrings, and gluteus muscles.

To perform a leg press,

  • Place your feet on a weight machine or squat rack platform so that your legs are straight out in front of you at about shoulder-width apart.
  • Lower the weight slowly until it your knees are almost fully bent, then push back up through a full range of motion until fully extended again (this should take about 4 seconds).
  • Repeat for as many reps as possible before switching sides - complete 2 sets on each side if using free weights or 3 sets if using machines (eccentric: 1-3 seconds; concentric: 2-4 seconds).

The main benefit of this exercise is that it allows us to recruit all three heads (quadriceps) at once while ensuring we don't injure ourselves because our foot placement prevents movement above 90 degrees of knee flexion where most injuries occur with heavy loads.


3. Deadlift

The deadlift is one of the best exercises for building muscle mass. It works more muscles than any other lift and stimulates them to grow bigger and stronger.

  • It can be done by starting with a barbell on the floor, or with a barbell already in your hands at waist height.
  • Then you pull it up by bending your knees and hips while keeping your back straight until you're standing upright again, then lower it back down to the floor.

The muscles that work when doing this exercise are the glutes, hamstrings, quadriceps, abdominals, and back. These muscles are used in many sports such as football and rugby where speed is required over distance, so strong quads will benefit you greatly!


4. Pull-ups

Pull-ups are considered one of the best exercises for building muscle mass because they work so many different muscles at once—including biceps, back, core, and even legs—but they can be challenging if you haven't been training with them regularly or don't have enough upper body strength yet. They can also put a strain on wrist joints if performed incorrectly, so always be sure to keep proper form!

To do a pull-up,

  • Hang from an overhead bar with your hands about shoulder-width apart and palms facing away from you.
  • While squeezing your shoulder blades together and keeping your abs tight, pull yourself up until your chin clears the top of the bar.
  • Pause at the top position for a second before lowering yourself back down to the starting position without letting your arms bend. If you're doing pull-ups with an overhand grip (palms facing forward), use this image on how to properly perform the exercise.

5. Dips

Dips are a great way to build muscle mass in your chest, shoulders, and triceps. You can do dips on a bench or use parallel bars.

  • To get started, position yourself with your hands on the bar and the toes of both feet suspended in the air.
  • Slowly lower yourself down until you feel a stretch in your chest muscles. Then push yourself back up by extending your arms fully, then slowly lowering back down again.

6. Bench Press

The bench press is a great exercise for building overall upper body strength and muscle. It's also a great way to work your chest, shoulders, triceps, and even forearms (if you use proper form). The bench press is an excellent compound movement that can be done with dumbbells or a barbell.

  • To start out safely on this movement take an Olympic barbell off of the rack.
  • You'll want to lay down on your back and grip the barbell with an overhand grip with both hands spaced evenly apart on either side of the bar (about 6" apart) so that when you lower it down towards your chest it only touches right above where your sternum connects with your clavicle bone.
  • Once you've positioned yourself accordingly, have someone help guide you, as well as make sure everything is secure before starting any reps.


In short, these are the best workouts for muscle mass. They are great for building strength and endurance in your body, and they can help you reach your fitness goals faster than anything else out there. If you want to build more muscle or just get stronger overall, then try some of these exercises today!

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