What are the best mass-gaining exercises?

    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:

• Barbell Curls   (biceps)
• Dumbbell Bench Press   (pecs)
• Dumbbell Overhead Press   (delts)
• Dips   (triceps)
• Barbell Front Squats   (quads)
• Stiff-Leg Barbell Deadlifts   (hams)
• Standing Calf Raises   (gastrocs)
• Wide-Grip Long Bar Pulldowns   (lats)
• Crunches    (abs)
• Lunges   (glutes)
• Forearms  (wrist roller)

    The best overall muscle-building and fat-burning exercise ever:

• Barbell Back Squats  (innervates the most muscles of the body and stimulates the most growth hormone release)

Brian Danley, CFT
"Motivation is what gets you started.  Habit is what keeps you going."

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