If you are lifting weights to gain mass, you should note that your results will vary widely depending upon the exercises you choose to perform. While all exercises have the potential to stimulate muscle growth, certain exercises can be more effective due to the the amount of muscles they work and the physiological effects they elicit. Consult a doctor before starting any weightlifting routine.
Deadlifts
Performing deadlifts is the best move you can make on a mass gain workout plan. Deadlifts are highly effective and efficient because they train muscles in your legs, core and upper body.
Squat
Like deadlifts, squats can promote mass gains because they work muscles across your entire body. In addition to your legs, squats work your upper body and your core, as the position of the weight puts your entire body under stress. The intensity can also help you gain mass by eliciting beneficial hormonal responses. Research from the July 2010 issue of "Fiziologiia Cheloveka" indicates that squats can prompt increases in levels of testosterone, a primary muscle-building hormone.
Bench Press
The bench press is a compound exercise that can help promote mass gains because it uses a number of different muscles. When an exercise requires work from numerous muscles, it can promote the release of growth hormone and testosterone, which aid in mass gains. The bench press works your shoulders, chest and arms, making it more effective than isolation exercises.
Bent-over Row
The bent-over row is another compound exercise that can put enough stress on your body to trigger the release of muscle-building hormones. This exercise requires you to use the muscles of your arms, back and shoulders to pull the barbell toward you. In addition, you need to keep your abdominals and legs tense to maintain balance and posture.
References
- Bodybuilding.com; Deadlifts: The King of Mass-Builders?; David Robson
- StrongLifts.com: How To Build Muscle --- The Definitive Guide to Building Muscle
- "Fiziologiia Cheloveka"; Acute Testosterone and Cortisol Responses to High Power Resistance Exercise; A.C. Fry, C.A. Lohnes; July 2010
- Critical Bench; Compound Exercises For Maximal Muscle Mass; Jeff Anderson
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