8 Most Effective Exercises for Gaining Muscle

Are you doing the right exercises to actually build muscle? If you're not seeing the gains you expect, it’s likely not a lack of effort — it's a lack of smart exercise selection. In this video, I’ll show you the best exercises for building muscle, based on years of biomechanical analysis, coaching...

Intermediate - 25 min - Fitness & Wellness - ATHLEAN-X

The full course: Learn Strength Training free

What you'll need

• Adjustable dumbbells: Progressive overload at home.
• Weightlifting belt: Support on heavy lifts.
• Pull-up bar: The best upper-body exercise.
• Kettlebell: Swings, squats, carries.

Books

1. Starting Strength by Mark Rippetoe - View on Amazon
2. Strength Training Anatomy by Frédéric Delavier - View on Amazon
3. Practical Programming for Strength Training by Mark Rippetoe - View on Amazon
4. Science and Development of Muscle Hypertrophy by Brad Schoenfeld - View on Amazon

Next lessons

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• 7 Things That Helped My Shoulders Grow (14 min, Jeff Nippard, Intermediate)
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• Get a “Flat Stomach” in 22 Days! (HOME WORKOUT) (11 min, ATHLEAN-X, Intermediate)
• Get Bigger Arms in 3 Weeks! (WORKS EVERY TIME) (13 min, ATHLEAN-X, Intermediate)
• How Much Muscle Can You Build With & Without Steroids? (14 min, Jeff Nippard, Intermediate)
• How Much Muscle Did I Gain In 365 Days? (Scientific Experiment) (33 min, Jeff Nippard, Intermediate)