When we’re trying to build muscle, we’re all looking for that magic exercise or set of movements that will help us pack on the most mass in the quickest amount of time. There are plenty of exercises one can do for strength training and bodybuilding. However, few are worthy of the time it takes to experiment for the long term to see if they will give us gains in muscle and strength.
There are only a handful of weight lifting movements and exercises that give the most bang for the buck. So what are these exercises? What movements will help you build the most muscle? I’ve identified four top performing muscle building exercises you can throw into your current routine for more gaining more muscle mass. These four movements have been tested over the years to ensure success every time you practice and do them well.
The four exercises are all free weight lifting compound lifts that work multiple muscle groups at a time. Two of them are upper body movements. The other two are lower body exercises. Together, they pack the most powerful punch to the bodybuilding arsenal. These 4 lifts are squats, deadlifts, bench press, and pullups. They will help you gain muscle mass. The squat and deadlift are respectively, lower body quad-dominant and hip-dominant exercises. These 2 lifts work over 70% of the body’s total musculature. This includes the quadriceps, buttocks, hamstrings, grip, abdominal, and lower back.
The other two lifts are bench press and the pullup. They are upper body vertical pushing and pulling exercises that work the rest of the body’s musculature. They work the biceps, triceps, chest, and total back muscles. You can get a full body workout with just these 4 movements. Supplement these with additional isolation and accessory lifts like curls and raises for a full body workout that will build muscle and strength for years to come. Gain muscle today with proven exercises that work.
For more tips and methods on how to gain muscle mass, check out our nutrition and workout guides to build muscle.