Best Exercises for Building Mass


After spending hours in the gym, you may wonder if what you’re doing is making a difference. It’s true that some exercises are more effective than others at building mass and strength. The following list of exercises is based on scientific evidence—it contains techniques that have been tested in studies or by fitness experts over many years.


Squatting is one of the best exercises for building mass and strength. The squat targets all of the major muscle groups in your body, including your quads (thighs), hamstrings (back of legs), glutes (buttock muscles), calves and core stabilizers. You can do squats with either a barbell or dumbbells–it’s up to you!

Squats work almost every muscle in your body:

  • Quadriceps – front thigh muscles that extend from just below the hip to above the knee joint

  • Hamstrings – posterior thigh muscles that flex at both ends (flexing means bending forward)

  • Gluteus maximus – largest muscle in human body located on each side of pelvis


The deadlift is a compound exercise that works multiple muscle groups, including the quads, hamstrings and lower back. This full body movement also strengthens your core muscles as you hold onto the barbell during its duration.

Deadlifts are an effective way to build strength and muscle mass because they target multiple large muscle groups at once. Additionally, this exercise burns fat by increasing your metabolism after each set of repetitions has been completed–which means you’ll continue burning calories long after you’ve finished working out!

Bench Press

The bench press is a compound exercise that works the chest, shoulders, triceps and abs. It can be done with a barbell or dumbbells at home or at the gym.

The bench press starts with lying on your back on an incline bench with feet flat on floor. Place hands shoulder width apart holding weights straight down from shoulders (palms facing forward). Press weight up until arms are extended but not locked out; lower slowly to starting position for one rep.

Overhead Press

The overhead press is a great exercise for building mass and strength in the shoulders, arms and upper back. The movement itself is simple: you hold a weighted barbell (or dumbbells) at shoulder level with straight arms, lower it behind your head until your elbows are bent 90 degrees, then press it back up to starting position.

The benefits of this exercise include:

  • Increased strength in the deltoids (shoulders) and triceps muscles–two areas where most men want more muscle mass.

  • Improved posture by strengthening the upper back muscles that support good posture while reducing stress on lower back muscles that are often overworked when they shouldn’t be doing all of the work!

Row (Barbell or Dumbbell)

Rowing exercises are great for building mass because they work the back and arms. You can use a barbell or dumbbells, do it standing or sitting, and even use an at-home machine if you want to mix things up!


The lunge is a great exercise for building mass because it works your entire lower body, including your glutes and hamstrings.

This exercise should be performed with a dumbbell in each hand and your feet hip-width apart. Step forward with one leg until you are in a lunge position with both knees bent at 90 degrees, then push back up to the starting position. Repeat this process on the other side of your body before switching sides again so that you complete two sets per leg per set total (four sets total).

You can increase the difficulty level by adding more weight or decreasing how much space there is between each step taken forward and back during each repetition of this move!

Fitness Experts Compiled This List of the Best Exercises for Building Mass Based on Scientific Evidence.

The best exercises for building mass are the squat, deadlift, bench press and overhead press.

The best exercises for building muscle are compound exercises that work multiple muscles at once. They also require more energy than isolation moves do–which means they burn more calories and help you lose fat faster.

The science-backed best workouts include:


We hope this list helps you find the best exercises for building mass. We also encourage you to experiment with different combinations of movements and reps, because there are no hard-and-fast rules when it comes to fitness. The most important thing is that you enjoy what you do–and if these exercises help motivate you, then we’re happy!

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