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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Exercise

The 7 Best Exercises to Gain Muscles

Looking to build muscle effectively? Here are the 7 best exercises that target multiple muscle groups, promoting overall muscle growth and strength. 

Introduction

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Squats are a compound movement that targets the quads, hamstrings, glutes, and core. Perform with proper form to build lower body strength and muscle. 

1. Squats 

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Deadlifts work the entire posterior chain, including the back, glutes, and hamstrings. A key exercise for overall strength and muscle development. 

2. Deadlifts 

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The bench press targets the chest, shoulders, and triceps. A staple for upper body strength and muscle building. 

3. Bench Press 

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Pull-ups are excellent for building back and bicep strength. They engage multiple upper body muscles, promoting muscle growth and endurance. 

4. Pull-Ups 

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The overhead press strengthens the shoulders, triceps, and upper chest. A key exercise for building upper body muscle and strength. 

5. Overhead Press 

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Rows target the back muscles, including lats and rhomboids, helping to build a strong, muscular back. 

6. Rows 

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Lunges build strength and muscle in the legs and glutes. They also improve balance and coordination. 

7. Lunges 

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Incorporating these 7 exercises into your routine can help you gain muscle effectively. Focus on proper form and progressively increase weights for optimal results. 

Conclusion

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