If you take a look around any gym, you’ll see plenty of people doing easy exercises like curls, extensions, and raises, but few people do the true muscle gain exercises. These are the movements that are hard, allow you to handle lots of weight, and build the most muscle mass.
This article will explain the top 3 muscle gain exercises. At the end, discover the best, most proven system for building muscle, and learn how you can gain up to 40 pounds of muscle in just 6 months.
The squat, often called the “king of all exercises,” is one of the best muscle gain exercises you can do, if not THE best. It directly works the biggest muscle groups of your body, which are your quads, glutes, and hamstrings.
It also indirectly works almost every other muscle in your body, including your lower back, abs, upper back, traps, and shoulders. Finally, the hormonal response that squats produce for your whole body can make your upper body grow, too!
The deadlift is my favorite movement, and is the muscle gain exercise on which you will be able to use the most weight. It works nearly every muscle in your entire body, from your hamstrings all the way up to your traps. Do a few heavy sets every week, and watch your physique take off!
3. Bench Press
The bench press is one of the favorite muscle gain exercises among gym crowds, but most people do it horribly wrong! To bench press properly, place your feet solidly on the ground, arch your lower back, pinch your shoulder blades together, and lower the bar to your lower chest or upper abdomen.
Drive the bar to the top, release your air, take a new breath, and start again. The bench press works the chest, triceps, and front delts, but it also requires a great deal of strength and size in the lats, upper back, and traps.
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