The Best Weight Lifting Exercises
For Gaining Muscle Weight

Here's a list of the best weight lifting exercises you can do to gain muscle weight and increase your strength.

Depending on which muscle groups you're training, pick 2-3 of these for each muscle group from among the following list.

These basic, compound exercises are proven to be the best lifting exercises to gain muscle mass and increase strength. If you're not using them as the foundation of your workout program, you're not going to gain weight like you could.

Weight Lifting Exercises for Chest -----

Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells

The Best Exercises for Back -----

Dumbbell one arm row
Cable lat pulldowns to front
Bent over back rows w/ bar
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Weightlifting Exercises for Shoulders --------

Seated military press with bar
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Bent-over dumbbell raises

Weightlifting Exercises for Legs -----

Leg press
Hack Squats
Stiff-leg deadlifts
Lunges with bar or dumbbells

Biceps ------

Standing Alternate dumbbell curls
Standing Straight bar curls
Standing Cable curls
Hammer curls (forearms and biceps)

Exercises for Triceps ------

Lying Triceps extension (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns

Abdominals ------

Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

There's a list of some of the best weight lifting exercises to perform for muscle weight gain.

In order to get the most out of these, you have to make sure you're training with the ideal number of reps and sets per workout.

But that's not all. You also need to make sure you're not training too often, or overtraining will ruin your best results.

And finally, in order to gain the most muscle mass and weight, you want to ensure you're getting enough rest in between sets AND your workouts.

So, as you can see, there is so much more to gaining muscle mass than just knowing which exercises to do. Besides, we all know about these exercises, but why do so few people REALLY see the results they want?

It's because they're not putting these proven weight lifting exercises to the best use possible.

Below you'll find a weight lifting program that take these exercises and plugs them into a step-by-step routine that will have you packing on more muscle and weight!

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