The Top 10 Exercises for Muscle Mass

Published: October 19, 2014

This list will state the top 10 exercises for muscle mass. Each exercise is judged according to the muscle group it stimulates. The harder the exercise is, the more likely it will stimulate muscle growth. An exercise that stimulates the most muscle groups, will stimulate the most muscle mass. Folks, gaining muscle mass is not an easy task but the reward is so worth it. Fitting into an XXXX sized shirts is the best feeling ever.  Fitting into an XL is cool as well. Whether you want to gain 1 lb, 10 lbs or 15 lbs of muscle, do these exercises consistently until you reach your goal. 

  1. Deadlift

    This exercise targets both the legs and back all at once. This is the toughest exercise out there but if you want gain muscle mass, this exercise is a must. Having a strong back and legs will help you grow the rest of your body. Please use this exercise with caution. Make sure you learn the proper form and only increase the weight once you perfect the form. Although this exercise will help stimulate the most muscle mass, it does not come without big risks. Performing incorrect form can damage your spine and can possibly put you out of the gym forever. Do what it takes perfecting the form before you start to go heavy. This exercise is the most rewarding exerise out there. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help

     

  2. Squat

    Leg muscles are the second largest muscles and involves many muscle groups. Squats target the quads, hamstrings and glutes. This exercise is tough but neglecting them will make you look silly. Huge upper body with pencil legs is not a good look at all. Make sure you perfect your form before going heavy. You do not want to ruin your knees. Once form is perfected, start increasing the weight while continuing to maintain perfect form. Hire a trainer, look at instructional videos and record yourself while performing this exercise so that you can see the flaws in your form. Perform all reps ranges from 5 to 25 reps. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  3. Barbell Row

    The barbell row targets the back. The back is the largest muscle of the body and consists of many muscle groups. Targeting the back is the surest way to increase muscle mass. Using this exercise with its variation of grips and angles will stimulate the most muscle mass. Use all rep ranges from 3 to 25 reps. Go heavy and go light to make sure that all the muscle fibers are stimulated for growth.  Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  4. Bench Press

    This exercise targets the chest, shoulders and triceps. Increasing your chest, shoulders and triceps with one exercise gives you the most bang for you buck. Having a full chest as opposed to a concave chest gives you a powerful look from the front and side. The shoulders gives you width and triceps is the largest muscle of your arms. Have a spotter at all times when you perform this exercise. Having a spotter prevents the bar from crash down your body. You will feel more confident in lifting a heavier weight with a spotter. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  5. Pull Ups

    This exercise targest the lats, biceps and rear shoulders. Increasing your lats will increase the width of your body. This muscle group will also give the v-taper that every bodybuilder aspires to have. This exercise can be performed anywhere. You can do it at a gym, home or at a park where monkey bars are available. I suggest you do all rep ranges from 5 to 25 reps. Use all type of of grips to stimulate different part of the lats. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  6. Dips

    This exercise targets the triceps, lower chest and shoulders. Again, stimulating the chest, triceps and shoulders will give you a powerful look. Dips will also help increase bench press stength. Increasing strength is a sure way to increase muscle mass. If doing body weight dips is too easy, invest in a dip belt and add weight to the belt. Be careful on your form. This exercise puts stress on your shoulders and elbows. Adding too much weight than you can handle can ruin your shoulder and elbow joints. Damaging these joints can prevent you from doing other exercises. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  7. Shoulder Press

    This exercise stimulates the shoulder muscle. Having large and boulder-sized shoulders will incease the width of your body. You can use dumbbells or barbells. Using a smith-machine can be effective and safe as well. Use controlled movements and increase the weight once you can perfect your form. Going heavy too fast can ruin your shoulders. Make sure you warm up and get the blood flowing before you go heavy. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  8. Overhead Tricep Extension

    This exercise targers the long head part of your triceps. Increasing the long head will increase the size of you entire arm. The long head extends from your elbow to your shoulders. This cover the entire length of your arm. Make sure you do not go too heavy on this exercise. Many people damage their elbows for going too heavy. With this exercise, I recommend doing higher reps, which can range from 10-30 reps. Please focus on the muscle and movement rather than swinging the weight up. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  9. Side laterals

    Although this exercise focuses on only the side delts, this muscle will round out the side of you shoulders. Focusing on isolating this muscle group completes the look of your shoulders. Shoulder press targets more on the front delts than the side delts. For this exercise, focus on high reps from 15-25 reps. Focus on the squeeze at the top rather than swinging it up. Many people call focusing on the side delts as capping the delt muscles. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

  10. Bicep Curls

    Everyone loves the biceps. Flexing the biceps is the easiest way to show a persons your muscle and power. Any type of curling variation will suffice. Dumbell curls, barbell curls, ez bar curls, hammer curls and reverse grip curls are the most common variations. Focus on reps from 6-25. Focus on squeezing the muscles rather than swinging it up. Please lower the weight if you need to. Throw your pride out the door and focus on stimulating the muscle. Look for youtube videos, request for help on facebook bodybuilding groups or log on into tnation.com or bodybuilding.com for help.

These top 10 exercises will help you increase your muscle mass and strength. Focus on form and only increasing the weight once you perfect the form. Train hard and consistently and you will meet your goals. With over 16 years of experience, I've learned that sticking to the basic exercises is the way to increase muscle mass. Enjoy your journey to muscle mass!