TOP 12 MUSCLE MASS GAIN EXERCISES FOR BUILDING SERIOUS SIZE

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Best Mass Gain Exercises that build muscle size and help you get mass gain results faster.

We all dream of building muscle mass and having a huge solid physique with proportioned muscle size all round, but how do we obtain it?  We asked expert trainer Josh Blottin for his top 12 muscle mass exercises to build muscle size.

As any good trainer knows, you can’t build massive biceps simply by doing curls and you can’t build monster peck muscles just by doing hours and reps of Flat Bench Press.  To build muscle size you need a well thought out mass gain program of both compound and isolated muscle mass exercises to best build muscle size!

Below are Josh’s top 12 fundamental muscle mass gain exercises to aid in building serious muscle size.  At least one of these top mass gain exercises should be incorporated into every muscle building workout depending on which muscle group your training session is focussing on.

BEST MASS EXERCISES WORKOUT 


BEST MASS EXERCISES #1  BARBELL DEADLIFTS 


 

BEST MASS EXERCISES 1 BARBELL DEADLIFTS

The deadlift is one of the best muscle mass exercises to build muscle size as it works more muscles simultaneously than most other mass gain exercises.

Build muscle mass exercise tip: 
Ensure back is straight and not curved, shoulders pinned back and core muscles locked.

 

 

 


BEST MASS EXERCISES #2  BARBELL SQUATS 


 

Best Mass Exercises 2 Barbell SquatsBarbell squats are a top muscle mass exercise for building muscle size not only in the legs but in the whole body.

Build muscle mass exercise tip: 
Ensure feet are shoulder width apart, glutes are stuck out, lower back straight and core muscles locked.

 

 

 

 


BEST MASS EXERCISES #3  WIDE GRIP PULL – UPS 


Wide-grip-Pull-ups

 

Wide Grip Pull-ups are an excellent upper body muscle mass exercise that target your lats.

Build muscle mass exercise tip:
Ensure no momentum is used to lift, back is straight and that the lifting point is the lats and not arms.

 

 


BEST MASS EXERCISES #4  BARBELL BENCH PRESS


Best Mass Exercises 4 Bench Press

 

The bench press is seen as the king of chest muscle mass exercises and is one of the best muscle mass exercises for the upper body.

Build muscle mass exercise tip:
Ensure elbows are not in line with shoulders on the negative phase of lift but slightly below. Focus the contraction/lift on the pectorals and not the arms.

 

 


BEST MASS EXERCISES #5  STANDING MILITARY PRESS


 

BEST MASS EXERCISES 5  STANDING MILITARY PRESSOne of the best muscle mass exercises for the upper body is the standing military press. This mass gain exercise works the shoulders but will also assist with upper body strength for other lifts.

Build muscle mass exercise tip: 
Ensure arms are evenly spread apart, legs braced, core muscles locked and barbell is lowered to top chest on the negative phase.

 

 

 


BEST MASS EXERCISES #6  STRAIGHT LEG DEADLIFTS


 

BEST MASS EXERCISES 6  STRAIGHT LEG DEADLIFTSThe straight legged deadlift is one of the best exercises for your hamstrings and is a variation of a standard deadlift.

Build muscle mass exercise tip:  
Ensure back is straight and not curved, shoulders pinned back, glutes stuck out and core muscles locked.

 

 

 


BEST MASS EXERCISES #7  BENT OVER DUMB BELL ROWS


Best Mass Exercises 7 Bent over Barbell Rows

 

Bent over dumb bellsl rows help to build muscle mass of the entire back. This mass gain exercise uses 8 major muscle building muscles in the lower, middle, and upper back.

Build muscle mass exercise tip: 
Ensure knees are bent, lower back and core muscles locked and all focus is on the contraction of mid/upper back.

 

 


BEST MASS EXERCISES #8  WIDE GRIP LAT PULLDOWN


BEST MASS EXERCISES 8  WIDE GRIP LAT PULLDOWN

If you want the ultimate “V” shape between your shoulders and  waist, Wide Grip Lat Pulldown is a great mass gain exercise that will help you build a broader, stronger back and upper body.

Build muscle mass exercise tip: 
Ensure back is straight and no momentum is used to pull weight down, bring bar right down to clavicle with your head looking up. Pull down with your lats not your arms.

 

 


BEST MASS EXERCISES #9 PREACHER CURLS


 

BEST MASS EXERCISES 9 PREACHER CURLSBicep Preacher Curls are a great mass gain exercise for growing the lower part of your bicep.  Because your arm is held stable the bicep is worked in isolation.

Build muscle mass exercise tip:  
Ensure your seat is in right position and your not slumped over bench too much. Ensure arms are straight at the end negative phase and wrists are always straight to ensure that you build a nice peak of the bicep.

 

 


BEST MASS EXERCISES #10  STRAIGHT BAR TRICEP PUSHDOWNS


STRAIGHT-BAR-TRICEP-PUSHDOWNS

 

A popular muscle mass exercise the triceps pushdown is an isolation exercise used to build muscle size, while defining the triceps muscle.

Build muscle mass exercise tip: 
Ensure knees bent, body leant forward, elbows tucked in, bar brought all the way down to ensure triceps fully extended and arms straight. On negative phase of this muscle mass exercise ensure the bar does not come too high as to keep triceps in constant tension.

 


BEST MASS EXERCISES #11  STANDING CALF RAISES


Standing-Calf-Raise

 

The dumbbell calf raise is the best mass gain exercise for working the calves and when it is performed correctly will work all three calf muscles.

Build muscle mass exercise tip: 
Ensure knees slightly bent, feet straight and heels lowered past the platform to complete full range of motion.

 

 


BEST MASS EXERCISES #12  KNEELING CABLE CRUNCHES W/ROPE


Best Mass Exercises 12 Kneeling Cable Crunches Rope

One of the best muscle building exercise for sculpting six pack abs, cable crunches will help you feel the burn and get results.

Build muscle mass exercise tip: 
Ensure glutes are resting on heels,  elbows bent and in line with your head, breathe out on contraction and in on negative phase of exercise.


Build muscle mass exercise tip: 

All muscle mass exercises should be performed heavy (80% of 1RM) with 3-5 reps of 8 sets. No more than 4 separate mass gain exercises should be completed in a single build muscle mass workout session.

Used in conjunction with the right nutrition, rest and supplements designed for Muscle Mass & Size these muscle mass exercises will do wonders for gaining muscle mass.