Lean muscle mass gains occur by working smarter rather than harder in the gym. Compound exercises that incorporate multiple muscle groups to execute the movement increase your muscle gaining results faster than isolation movements. Examples of compound movements include the squat, bench press and deadlift. Isolation exercises include the bicesp curl, leg extension and hamstring curl. Learning about the five best muscle gaining exercises enables you to pack on lean-muscle tissue.
Barbell Squat
Barbell squats target large muscle groups like the quadriceps, glutes and hamstrings along with stabilizer muscles like those in your core and upper back. Barbell squats lay the foundation for larger leg muscles. Perform this movement by standing underneath a bar with your feet shoulder-width apart. Position your hands on the bar slightly wider than your shoulders. Keep your chest out and raise your body to lift the bar on your shoulders. Slowly lower your body while pushing your hips back. Stop the lowering phase when your thighs are parallel to the floor. Push with your heels to return to the starting position. Repeat for your desired amount of repetitions.
Barbell Bench Press
The barbell bench press recruits multiple upper-body muscles like your pecs, deltoids, triceps and rhomboids to execute this movement. Begin the bench press by lying with your back firmly positioned on the bench and feet on the floor. Grab the barbell using a shoulder-width grip and lift the bar off of the rack. Slowly lower the bar toward the center of your chest until you reach a 90-degree elbow bend. Exhale while lifting the barbell to the starting position and repeat for your desired amount of repetitions.
Deadlift
The deadlift promotes gains in muscular strength and size, especially for your upper back and legs. Other muscles like your core, forearms and lower back work in unison to perform the movement. Execute the deadlift by standing behind a barbell with feet shoulder-width apart. Bend your knees with your chest out and grab the bar slightly wider than shoulder width. Keep your head up and chest out while driving with your heels to stand in a upright position. Squeeze your scapula during at the top of the movement to emphasize upper-back muscle recruitment. Slowly lower to the starting position.
Barbell Military Press
The barbell military press places resistance on your deltoids and triceps to execute this muscle-gaining movement. Use this exercise by grabbing the barbell from a rack with an overhand grip, with hands slightly wider than shoulder width. Place the barbell in front of your neck and push the bar upward until your arms are fully extended over your head. Slowly lower the bar to the starting position and repeat.
Member Comments