Building muscle isn’t just about looking strong it’s about improving your overall health, boosting metabolism, and increasing confidence. Whether you’re a beginner or an intermediate gym-goer in Glenelg (or anywhere), having a structured routine with the right exercises is key. In this article, we’ll explore the 7 best workouts for muscle gain, combining compound lifts and bodyweight moves that are proven to deliver results. By following these exercises and staying consistent, you can achieve real strength and muscle growth.
Here is 7 Best Workouts for Muscle Gain
If your goal is to build strength and add noticeable muscle, focusing on the right exercises is crucial. Not all workouts are created equal some deliver faster, more effective results than others. That’s why we’ve put together the 7 best workouts for muscle gain that target major muscle groups, improve overall strength, and help you see real progress over time.
1. Barbell Squats – Lower Body Mass Builder
When it comes to workouts for muscle gain, few exercises compare to barbell squats. Squats target the quads, hamstrings, glutes, and core, making them one of the most effective compound exercises for mass. Performing squats correctly helps improve posture, stability, and overall lower body strength, which is essential for balanced muscle growth.
Start with a manageable weight and focus on proper form: keep your chest up, knees tracking over your toes, and go as low as your flexibility allows. Gradually increase the weight over time to stimulate muscle adaptation. For beginners, goblet squats with a dumbbell can be a safer starting point. Squats are foundational in any strength training for muscle growth routine and should be prioritized for consistent results.
2. Deadlifts – Full-Body Power Exercise
Deadlifts are a powerhouse exercise that works nearly every major muscle group, including the hamstrings, glutes, lower back, traps, and forearms. They are an essential part of muscle-building workouts because they enhance functional strength and total-body power.
Proper form is crucial: keep your back straight, hinge at the hips, and lift with your legs while keeping the bar close to your body. Deadlifts also improve grip strength and core stability, supporting other compound lifts. Whether you’re performing conventional or Romanian deadlifts, adding this exercise to your workouts for muscle gain will help you build a strong and balanced physique.
3. Bench Press – Upper Body Strength
The bench press is a classic exercise for building chest, triceps, and shoulder strength. It’s one of the most effective best muscle gain exercises for developing upper body mass. Variations such as flat, incline, or dumbbell presses allow you to target different parts of the chest and improve muscle symmetry.
To maximize results, ensure your back is slightly arched, feet planted firmly, and hands evenly spaced on the bar. Gradually increase the weight while maintaining control to avoid injury. Including bench press in your strength training for muscle growth routine ensures your upper body grows strong and proportional to your lower body.
4. Pull-Ups/Chin-Ups – Back & Biceps Growth
Pull-ups and chin-ups are powerful bodyweight exercises for developing the lats, traps, biceps, and forearms. They are essential in any workouts for muscle gain routine because they build a strong, wide back and improve upper body pulling strength.
Beginners can start with assisted pull-ups or resistance bands, while more advanced trainees can add weight using a dip belt. Focus on controlled movements, pulling your chin over the bar and lowering slowly. Consistently incorporating pull-ups or chin-ups in your muscle-building workouts ensures balanced upper body development.
5. Overhead Press – Strong Shoulders
The overhead press targets the shoulders, traps, triceps, and core, making it a key exercise for upper body strength and size. This lift is vital for anyone serious about strength training for muscle growth, as strong shoulders support other compound movements like bench press and push-ups.
Perform standing or seated presses with a barbell or dumbbells. Keep your core engaged, back straight, and press the weight overhead without arching your lower back. Adding progressive overload ensures your shoulders continue to grow, complementing the rest of your muscle-building workouts.
6. Barbell Rows – Back and Posture Strength
Barbell rows are excellent for building a thick, strong back, targeting the lats, traps, rhomboids, and rear delts. They are a staple in any workouts for muscle gain routine because a strong back enhances posture and supports other lifts like deadlifts and pull-ups.
Maintain a flat back, hinge slightly at the hips, and row the barbell toward your lower chest. Controlled movements with proper form maximize muscle engagement and reduce injury risk. Barbell rows are indispensable for anyone looking to improve their upper body strength and create a balanced physique.
7. Dips – Triceps & Chest Builder
Dips are a compound bodyweight exercise that effectively targets the triceps, chest, and shoulders. They are often overlooked but are among the best muscle gain exercises for building upper body mass.
Begin with bodyweight dips on parallel bars, and once strong enough, add weight using a dip belt. Keep your chest slightly forward and lower your body until your elbows reach a 90-degree angle. Dips complement other pressing movements like bench press and overhead press, making them essential in a well-rounded muscle-building workouts program.
Tips for Maximizing Muscle Gain
- Progressive Overload – Gradually increase weights or resistance to stimulate growth.
- Nutrition – Consume sufficient protein, healthy fats, and complex carbs to fuel recovery and muscle synthesis.
- Rest & Recovery – Muscles grow during rest, not just during workouts. Aim for 7–9 hours of sleep and allow 48 hours between intense sessions.
- Consistency – Stick to your routine and track progress to stay motivated and see results.
Conclusion
The 7 best workouts for muscle gain squats, deadlifts, bench press, pull-ups, overhead press, barbell rows, and dips form the backbone of an effective muscle-building program. Combining these exercises with proper nutrition, rest, and consistency ensures real, measurable results.
If you’re ready to take your workouts for muscle gain to the next level, consider joining EFM Glenelg. Our expert trainers provide guidance, motivation, and tailored programs to help you achieve your muscle-building goals safely and efficiently. Start today and see the difference a results-driven routine can make!
