Best Exercise for Gain Muscle

exercise to gain muscle
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Building muscle will take time and consistency but it will definitely boost your confidence. Fortunately, you can see the best results if you choose the best exercise for gain muscle, work hard and stick with it. The key to building muscle is to exercise regularly and maintain a healthy diet

Best Exercise for Gain Muscle

You can build muscles either by working out at home or in a gym using these different types of exercises.

Pull ups

Doing pull ups can be the best exercise for gain muscles. All you have to do is grip onto a horizontal bar which is comfortably taller than you. Place your hands keeping it shoulder-width apart, then lift your legs back as if you are hanging from the bar. 

Try to pull yourself up by lifting your chin up to the bar using only your arms. Finally, lower yourself down to the starting position. Repeat 3 sets of 10 pull ups to work your traps, lats, and rhomboids.

Push ups

Do push-ups make your upper body work. Get into the plank position keeping your arms positioned shoulder-width apart. Then, slowly lower yourself down until your chin reaches the floor and then push yourself up to a starting position. 

Repeat 3 sets of 10 push ups. The more you keep your hands closer to one another, the more you’ll work your triceps.

Bench Presses

Build your chest and pecs using bench presses with this best exercise for gain muscle. If you are a beginner, try lifting the bar which is about 2.3 to 4.5 kg on each side. Then position your arms shoulder-width apart grabbing onto the bar. 

Slowly lower the bar, then push up until your arms are fully extended upwards. You can repeat 3 sets of 8–10 repetitions. Then slowly increase the weight and go down to 6–8 reps per set.


Deadlifts are the best exercise for gain muscles on your thighs, glutes, and calves. Place a heavy barbell or 2 dumbbells on the floor in front of you. Keep your back straight and core engaged, then slowly bend at your knees. 

Grasp the weight rising from the floor, keep the weight close to your body. Then, slowly lower your weight back down to the floor. Do 3 sets of 10 reps by keeping all of your muscles engaged and use your lower body to help you lift the weights.

Squats with a Weighted Bar

Add weights to a barbell, put it on a rack a little lower than shoulder height. Now, duck under the bar and stand up where the bar rests comfortably just below your neck. Keep your knees slightly bent and lift the bar up off the rack and move backwards 1 step to rest the weight on your back. 

Then, slowly lower yourself down back to the squat. Repeat 3 sets of 8 squats and when you perform your squats, keep the chest, knees, and feet aligned vertically with hips back.

Skull Crushers

You have to lie down flat on a bench with a bar by resting on the rack for this best exercise for gain muscle. Lift the bar slowly over you by bending your elbows so that the bar is close to your forehead. 

Then push the bar up until your arms are fully extended and bring the weight back down. Try to keep your elbows close together when you lift and lower the bar. Repeat this for 3 sets of 8 reps.


Planks help in working your abs and core. Lie face-down on the ground and place your hands under your shoulders. Lift yourself up by keeping your body parallel to the ground. 

Keep your body straight by holding this position as long as possible. Try to hold the plank for 2 minutes. 


For crunches, you have to lie down on a mat and position both arms behind your head by not locking your hands. 

Bend your knees slightly and push small of your back into the floor and slowly roll your shoulders off the floor slightly. Repeat this best exercise for gain muscle by doing 3 sets of 20 reps.

Frequently Asked Questions

Which workout is best for muscle gain? 

Strength training exercises are the best exercise for gain muscle because they help in targeting major muscle groups, such as squats, deadlifts, bench presses, and rows, which are considered the best for muscle gain. Incorporating progressive overload, proper nutrition, and adequate rest and recovery are also essential for building muscle mass.

How can I gain muscle fast? 

To gain muscle fast:

1. Focus on compound exercises because this can be the best exercise for gain muscle.
2. Incorporate progressive overload by gradually increasing weights and reps.
3. Consume adequate protein and calories to support muscle growth.
Prioritize rest and recovery.
4. Consider working with a personal trainer or coach to get a customized workout program. 

How do muscles get bigger? 

Muscles get bigger through a process called hypertrophy, which involves the growth and increase in size of muscle cells. This process occurs when muscles are subjected to progressive overload, or when they are forced to adapt to increased resistance or workload. Adequate protein intake, rest, recovery and the best exercise for gain muscle play a major role. 


To amplify muscle development, you’ll have to eat a greater number of calories than you regularly do. Eat 1.4-2 grams of protein for every kilogram of your body weight per day. Muscle size increments when an individual ceaselessly provokes the muscles to manage more elevated levels of opposition or weight.

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Frequently Asked Questions