If you want to get the most bang for your buck, stick with mostly free weight, compound (multi-joint) movements in order to efficiently gain muscle mass.
Here are the best exercises you can do (in no particular order) for your muscles in the gym to develop and gain quality mass on your frame:
The best overall muscle-building and fat-burning exercise ever:
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
Subscribe to get the latest blog content:
I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.