Below we are going to give you some of the best lifts that you can do to gain muscle mass and put on size. I hope this can help!
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So when it comes to gaining weight in the gym, doing the main core & compound lifts will help you build muscle mass. You also need to understand that there is a correct rep range to be in. I would say anywhere from 5-10 reps is a good rep range on your main core lifts to build muscle mass. 1-4 reps is more so for strength and 10+ reps I would consider higher intensity which may not help with building mass. Some exercises on here may not be the best for certain positions (QBs mainly) and we will clarify that below.
1)- Barbell Back Squats
2)- Trap Bar Dead Lifts
3)- Bench Press (not for QBs)
4)- Barbell Military Press (not for QBs)
6)- Barbell Dead Lift
7)- Barbell Front Squat
8)- Incline Barbell Bench Press (not for QBs)
10)- Tricep Skull Crushers