Hi, I'm Jay McLeod. Today, I'm going to show you the best weightlifting exercise to gain mass. First off you want to use dumbbells or barbells, stay away from machines okay. Free weights help you really break down the muscle. Secondly you want to do compound exercises okay. These are going to work multiple muscles at one time. The first exercise I'm going to show you is a barbell hack squat okay. You're going to begin with your body facing away from the barbell, okay and your calves pressed up against the bar. Now from here I start off with my feet shoulder width apart, I'm going to drop it to a squat by pushing my hips back. Really getting my hips back as far as I can and I'm going to grab the bar. I'm going to inhale as I come down. From here I grab the bar, if it's away from you pull it in, right up on your calves, okay. I look up and I drive through my heels going straight up, powering this bar up, okay tracking this bar behind my legs, here, okay chest out shoulders back and relax. I inhale and I drop back into that hack squat pushing my butt back, exhale, straighten your legs and drive through your heels to come back up. Our next compound exercise is an inclined dumbbell bench press. Grab an inclined bench, something adjusted to about 45 degrees. Now from here what I'm going to do is I'm going to pop the weights up, I'm going to lean back, bring my palms right outside my armpits. From here I'm going to exhale nice and strong and I'm going to press this weight up right over the top of my chest. From here I'm going to inhale, bring my elbows back out to the side and return to start position. One key thing when you are doing this exercise is not to go too wide in your stance, okay you hurt your lower back this way. You want your feet about shoulder width apart okay, the closer you are the more stable you are.