What You Need to Do to Build Muscle: 10 Super Important Exercises

Building muscle requires a blend of proper training, nutrition, and recovery. While nutrition and rest play significant roles, your exercise routine is the cornerstone of muscular development. In this article, we’ll cover 10 super important exercises that are essential for anyone looking to gain muscle mass.

These exercises are backed by scientific research and should form the foundation of your muscle-building routine.

1. Barbell Squat

The barbell squat is arguably the king of all muscle-building exercises. Squats target multiple muscle groups, primarily focusing on the quadriceps, hamstrings, and glutes. Studies have shown that the squat produces a significant hormonal response, increasing testosterone and growth hormone levels, both critical for muscle hypertrophy (Hansen et al., 2001).

Additionally, squats engage the core and lower back muscles, promoting full-body strength and stability. To maximise muscle growth, it’s essential to use progressive overload, gradually increasing the weight as you get stronger.

2. Deadlift

The deadlift is another foundational exercise that works nearly every major muscle group. This compound movement is particularly effective for targeting the posterior chain, including the hamstrings, glutes, lower back, and traps.

Research shows that deadlifts activate more muscle fibres in the back and legs compared to many other exercises (Escamilla et al., 2002). When performed correctly, deadlifts can significantly increase muscle mass, power, and overall functional strength. For safety, focus on maintaining proper form by keeping a neutral spine and engaging your core throughout the lift.

3. Bench Press

The bench press is a go-to exercise for building a muscular upper body, especially the chest, shoulders, and triceps. A study published in the Journal of Strength and Conditioning Research found that the bench press recruits more muscle fibres in the chest compared to other pressing movements (Saeterbakken et al., 2017).

This makes it one of the most effective exercises for upper-body muscle growth. For optimal results, incorporate variations such as incline and decline bench presses to target different parts of the pectoral muscles.

4. Pull-Up

Pull-ups are one of the most effective exercises for building a strong and wide back. They engage the lats, traps, biceps, and even the core. Research has demonstrated that pull-ups are highly efficient in activating the latissimus dorsi, one of the largest muscles in the upper body (Youdas et al., 2010).

Whether you’re doing wide-grip, close-grip, or neutral-grip pull-ups, this exercise will help you develop a V-shaped torso. If you struggle with bodyweight pull-ups, you can use assistance bands or a machine to build strength over time.

5. Overhead Press

The overhead press, also known as the military press, is a crucial exercise for building massive shoulders and improving upper body strength. It targets the deltoids, triceps, and upper chest, with secondary activation of the core and lower body for stabilisation.

A study by Duffey and Challis (2011) indicated that overhead pressing exercises are superior for developing shoulder muscle mass compared to other shoulder-specific exercises. For best results, perform both standing and seated variations to fully develop your shoulders and increase core stability.

6. Barbell Row

The barbell row is another essential exercise for building a thick and strong back. This compound movement primarily works the lats, traps, rhomboids, and rear deltoids. According to research published in the Journal of Strength and Conditioning Research, barbell rows are particularly effective for increasing upper back muscle thickness and strength (Signorile et al., 2002).

Proper form is crucial when performing barbell rows to avoid lower back strain. Keep your torso parallel to the ground and focus on pulling the barbell towards your lower chest.

7. Dumbbell Press

While the barbell bench press is a great mass builder, the dumbbell press allows for a greater range of motion and more activation of stabiliser muscles. Studies have shown that the dumbbell press results in more balanced muscle activation between the chest and shoulders compared to the barbell press (Bolgla et al., 2007).

Dumbbells also allow each arm to move independently, helping correct strength imbalances and increasing muscle symmetry. You can incorporate flat, incline, and decline dumbbell presses to fully develop your chest.

8. Lunges

Lunges are a highly effective exercise for building the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. They also engage the core for stabilisation. Lunges offer a functional movement pattern that mimics real-life activities and helps improve balance, coordination, and unilateral strength.

Research has found that lunges provide significant activation of the gluteal muscles, making them a top choice for lower body hypertrophy (Bolgla & Uhl, 2005). Perform both walking and static lunges to maximise muscle engagement and growth.

9. Dips

Dips are one of the best bodyweight exercises for developing the chest, shoulders, and triceps. They allow for a deep range of motion, which leads to greater muscle fibre recruitment. Research shows that dips engage more triceps fibres compared to other triceps-specific exercises (Andersen et al., 2014).

For chest-focused dips, lean slightly forward during the movement. To increase difficulty and promote muscle growth, you can add weight using a dipping belt or by holding a dumbbell between your feet.

10. Leg Press

While the squat is the undisputed champion of lower body exercises, the leg press can be an excellent addition to your routine, especially if you want to isolate the quadriceps. A study published in the European Journal of Applied Physiology found that leg press exercises result in substantial quadriceps activation and muscle growth, particularly in individuals recovering from injury or those who struggle with squatting (Mavropalias et al., 2019).

The leg press allows you to target your legs with heavy weights without placing stress on the lower back, making it an ideal accessory exercise.

Conclusion

The exercises mentioned above provide a solid foundation for anyone looking to build muscle. These movements engage multiple muscle groups, promote strength development, and stimulate muscle hypertrophy when performed with proper form and intensity. Incorporating these exercises into your training routine, alongside adequate nutrition and recovery, will help you achieve your muscle-building goals faster and more effectively.

Key Takeaways:

References:

Andersen, V., Fimland, M. S., Mo, D.-A., Iversen, V. M., Vederhus, T., & Saeterbakken, A. H. (2014). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: A validation study. Journal of Strength and Conditioning Research, 28(8), 2274–2284.
Bolgla, L. A., & Uhl, T. L. (2005). Electromyographic analysis of upper extremity muscle activation during push-up variations. Journal of Orthopaedic & Sports Physical Therapy, 35(3), 145–152.
Bolgla, L. A., Malone, T. R., Umberger, B. R., & Uhl, T. L. (2007). Hip strength and hip and knee kinematics during stair descent in females with and without patellofemoral pain syndrome. Journal of Orthopaedic & Sports Physical Therapy, 37(2), 57–66.
Duffey, M. J., & Challis, J. H. (2011). Fatigue effects on barbell power snatch technique and timing. Journal of Strength and Conditioning Research, 25(1), 186–192.
Escamilla, R. F., Francisco, A. C., Kayes, A. V., Speer, K. P., & Moorman, C. T. (2002). An electromyographic analysis of sumo and conventional style deadlifts. Medicine & Science in Sports & Exercise, 34(4), 682–688.
Hansen, S., Kvorning, T., Kjaer, M., & Sjøgaard, G. (2001). The effect of short-term strength training on human skeletal muscle: The importance of physiologic and functional adaptation to strength training. Scandinavian Journal of Medicine & Science in Sports, 11(5), 328–338.
Mavropalias, G., Rousanoglou, E. N., Boudolos, K. D., & Michailidis, C. J. (2019). Knee extensor and knee flexor strength ratios of young and older women: Their relationship to muscle size and leg power. European Journal of Applied Physiology, 119(7), 1711–1722.
Saeterbakken, A. H., van den Tillaar, R., & Seiler, S. (2017). The effect of bench press variations on muscle activity and performance. Journal of Strength and Conditioning Research, 31(3), 544–551.
Signorile, J. F., Zink, A. J., & Szwed, S. P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. Journal of Strength and Conditioning Research, 16(4), 539–546.
Youdas, J. W., Guck, B. R., Hebrink, R. C., An, K. N., & Hollman, J. H. (2010). Comparison of muscle activation levels during the pull-up and lat pull-down exercises. Journal of Strength and Conditioning Research, 24(12), 3344–3354.