The best exercises for mass gain

Author: Anton Yuzhakov - Master of Sports of International Class in Bench Press and author of the website youiron.ru.
2016-05-26

In bodybuilding, beginners and those not using pharmacology, who want to gain muscle mass, should prioritize compound exercises for two reasons:

First reason – compound exercises engage a greater number of muscle groups, and therefore muscle fibers, which results in greater supercompensation and more muscle growth.

Second reason – hormones. Compound exercises induce greater stress on the body, leading to the release (secretion) of its own anabolic hormones (testosterone and growth hormone).

Next, we will discuss the six best exercises for gaining muscle mass, which we will categorize into three groups.

The first group of exercises includes two compound movements – squats and deadlifts. These exercises engage nearly all the muscles in the body. Although the primary dynamic load falls on the leg muscles, all other muscles are also actively involved but primarily in a static manner.

If you have to choose between the two exercises, the choice should definitely be in favor of squats. Many mistakenly believe that deadlifts are a technically simpler exercise, but this is not the case. The technique for performing deadlifts is much more complex and requires greater technical proficiency and, in some cases, greater flexibility in the muscles. This applies to

Squats are also a technically challenging movement. However, squatting with a high bar (placing the bar on the trapezius) and with a medium foot placement is much easier than performing a deadlift. For this reason, squats are a less injury-prone exercise. When performed correctly, both squats and deadlifts are safe; the myth of their injury risk comes from many people's inability to execute these exercises properly.

The second group of exercises focuses on the development of the shoulder girdle. The standing press and bench press are the best exercises for developing all shoulder girdle muscles. Undoubtedly, the bench press involves larger muscle groups than the standing press, activating more pectoral muscles. Meanwhile, the standing press engages more deltoid and arm muscles.

For full development of the shoulder girdle, it is advisable to combine both exercises in a single training week, possibly even combining them in one workout. If you have any problems with your spine, it’s better to exclude the standing press and focus all attention on the bench press.

The third group of exercises includes pull-ups and bent-over barbell rows. Pull-ups are one of the best exercises and the only one with free weights aimed at developing the latissimus dorsi muscles. Meanwhile, bent-over barbell rows develop the other back muscles (long back muscles, round muscles, rhomboid muscles, and lower trapezius).

As with the bench press and standing press, pull-ups and bent-over barbell rows should be combined in one training split. In this case, one can achieve a wider and thicker back.

Summary and recommendations for beginners

1. First and foremost, to gain muscle mass, you need to eat properly and have a caloric surplus.

2. For leg muscles, it is preferable to start with squats using the barbell on the upper traps; this exercise should be executed in 3-4 sets of 6-10 repetitions.

3. For the development of the shoulder girdle, both bench and standing presses should be performed. However, initially, the focus should be more on technique than on the weight on the bar. It's best to do 3-4 sets of 8-12 repetitions.

4. For back muscles, be sure to perform pull-ups in 3-4 sets of 6-12 repetitions. You can add bent-over barbell rows to your training program but also concentrate more on technique and avoid chasing weight.