What Exercises To Do To Gain Muscle Mass

Exercises that involve multiple joints and muscle groups will help build muscle mass. Complete three to six sets of six to 12 repetitions for each exercise on two to three nonconsecutive days per week. Start at about 70 percent of your one-repetition maximum and progressively increase the load, but don't use a weight that you can't lift at least six times very often. Consult your doctor if any exercise causes pain other than mild muscle soreness.

Bench Press

Performing the bench press builds the muscles that move your upper arms in front of your chest horizontally, and the triceps, which extend your elbow joints. Lie on a flat, inclined or declined bench and hold a weighted barbell above your chest with your hands wider than your shoulders. Lower the bar toward the bottom of your chest slowly, let it touch your chest gently, then push it back up powerfully and repeat. Don't let the bar bounce off your chest. Have a spotter stand behind the bench to provide assistance if needed.

Bent-Over Row

The bent-over row exercise targets the muscles that produce the opposite range of motion as the bench press -- shoulder abduction and elbow flexion -- and multiple muscles within your upper back. Additionally, the lower back muscles contract to hold your torso rigid in a bent-over position. Load a barbell with your desired weight and slide clips on the ends to secure the plates. Stand behind the bar with your feet about hip-width apart, then bend over and grasp the bar at shoulder width with your palms facing backward. Lift the bar to the bottom of your chest, keeping your spine straight and parallel to the floor, then let it back down and repeat.

Deadlift

Perform the deadlift regularly to gain muscle mass in your buttocks and thighs, especially the gluteus maximus and quadriceps muscles, which contract powerfully to extend your hips and knees, respectively. Start like the bent-over row exercise, but rather than bend over to grasp the bar, squat until your thighs are parallel to the floor and extend your arms downward on the outsides of your knees. Grip the bar with one palm facing backward and the other forward. Extend your hips and thighs powerfully to lift the bar, then drop it if you're on a padded surface or squat again to set it back on the floor gently. Keep your head up and spine straight throughout the movement.

Squat

The squat targets the same muscles as the deadlift, but you hold the bar on the back or front of your shoulders rather than below and in front of your waist. Performing the traditional variation -- the back squat -- involves holding the bar across your upper back and shoulders, squatting until your thighs are parallel to the floor and then standing back up powerfully. The front squat is another variation, which involves holding the bar across the front of your shoulders and moving through the same range of motion. Like the deadlift, keep your head up and back straight as you perform either exercise. Always use a squat rack with safety bars and have a spotter stand behind you.