Building muscle mass efficiently comes down to focusing on big, multi-joint movements, adding progressive overload, and recovering well. Below are ten proven lifts that deliver the best “hypertrophy per rep.” Use solid technique and increase load, reps, or sets gradually over time.

The Big 10

🏋️ Barbell Back Squat
  • Primary: Quads, glutes
  • Cues: Brace core, sit between hips, knees track toes
  • Common mistake: Heels lifting, collapsing torso
🛠️ Romanian Deadlift (RDL)
  • Primary: Hamstrings, glutes
  • Cues: Hinge at hips, soft knees, keep bar close
  • Common mistake: Rounding lower back
🧱 Conventional Deadlift
  • Primary: Posterior chain, back
  • Cues: Brace, push the floor, keep lats tight
  • Common mistake: Jerking bar off the floor
🏗️ Barbell Bench Press
  • Primary: Chest, triceps, front delts
  • Cues: Pull shoulder blades back, steady bar path
  • Common mistake: Flaring elbows excessively
💪 Overhead Press
  • Primary: Shoulders, triceps
  • Cues: Brace glutes and abs, press in a straight line
  • Common mistake: Overarching lower back
🧲 Pull-Up or Lat Pulldown
  • Primary: Lats, biceps, upper back
  • Cues: Drive elbows down, chest to bar line
  • Common mistake: Kipping or half reps
🪢 Bent-Over Row
  • Primary: Mid-back, lats, rear delts
  • Cues: Hinge, neutral spine, row to lower ribs
  • Common mistake: Standing too upright and shrugging
🧱 Incline Dumbbell Press
  • Primary: Upper chest, front delts
  • Cues: Scapular control, full range, controlled tempo
  • Common mistake: Bouncing off the bottom
🦵 Bulgarian Split Squat
  • Primary: Quads, glutes
  • Cues: Tall torso, front knee over toes, full depth
  • Common mistake: Hopping around between reps
🔥 Dumbbell Shoulder Lateral Raise
  • Primary: Side delts
  • Cues: Soft elbows, raise to shoulder height
  • Common mistake: Using momentum and traps
💥 Barbell or Cable Biceps Curl
  • Primary: Biceps
  • Cues: Elbows tucked, full squeeze, slow lower
  • Common mistake: Swinging torso for momentum
🔗 Triceps Dips or Cable Pressdown
  • Primary: Triceps
  • Cues: Shoulders down, lockout with control
  • Common mistake: Half reps, flared elbows

Programming Guidelines

📈 Hypertrophy Targets
  • Volume: 10–20 quality sets per muscle per week
  • Reps: 5–30 per set; most work in the 6–12 range
  • Rest: 1–3 minutes, longer for compounds
  • Tempo: Control the lowering phase (2–3 seconds)

Sample 4-Day Split

Day 1Upper (push focus)
Day 2Lower (squat focus)
Day 3Rest
Day 4Upper (pull focus)
Day 5Lower (hinge focus)
Day 6Active Recovery
Day 7Rest

Warm-Up Checklist

  • 5 minutes easy cardio to raise temperature
  • Dynamic mobility for hips, shoulders, t-spine
  • 2–3 ramp-up sets before your first heavy set

FAQs

Do machines build muscle as well as free weights?
Yes—free weights are great for compound strength and stability; machines can add safe volume and target muscles precisely.
How fast should I progress?
Add 1–2 reps or 2.5–5 kg when you hit the top of your rep range with solid form across all sets.
How important is nutrition?
Aim for sufficient protein (1.6–2.2 g/kg), a slight calorie surplus, and 7–9 hours of sleep for best gains.
✅ Quick Takeaway
  • Prioritize big compounds, then add targeted accessories
  • Progress gradually and train close to muscular fatigue
  • Recover well: nutrition, sleep, and deload weeks