Working out with weights

If you are currently looking to build some lean muscle mass, the first step is making sure the program you are on is tailored towards weight gain.
If it isn't, you'll just be spinning your wheels in the gym, getting into shape, but not really adding much additional size to your body.
When it comes to creating this muscle building workout program, the primary decision you need to make is what exercises to include in it. There are a vast number of different movements you can do with your strength training routine; however, not all will have the same effects.
Compound Is Key
The biggest thing you must do when making your exercise selection is choosing compound movements. The reason doing so is critical is because these will work the greatest number of muscle fibers, and the more muscle fibers you work, the more muscle tissue you will gain. It's really that simple. Work more of your body, see more results.
While isolation exercises are great for really zeroing in on one particular muscle and increasing definition, when you are going for pure size, you want to hit the major muscle groups hard, let them rest, then watch them grow.
Here are the top three muscle building exercises you need to ensure - right now! - are in your program. Don't waste another day in the gym without including them.
The Bench Press
When it comes to your upper body, the bench press is KING. It's going to really hit those pec muscles, giving your chest the definition it deserves. Furthermore, it'll also target the triceps, the front shoulder muscles, and a small amount of the biceps (during the lowering portion).
Because having nicely developed arms is so important to many people, this lift should be a mainstay in your upper body lifting program.
The Squat
Next up is everyone's favorite - the squat. Most people dislike doing this exercise just because it is so intense but I absolutely promise you - do it and you won't be sorry.
Not only does the squat work your quads and glutes extremely effectively, but because these are such large muscles, they'll release a great deal of testosterone throughout the body, which then actually helps your upper body grow!
Squat and make your arms grow - sounds like a plan to me! Essentially, by including squats in every lower body workout you do, you'll be improving the overall appearance of your entire body at the same time.
The Deadlift
Finally, third exercise I want you to make absolutely sure you are doing as part of your muscle building program is the deadlift.
Dealifts are good for working on the hamstring muscles, as well as the glutes, the lower back extension muscles, and the forearms (which will be worked while you are gripping the barbell).
Make sure when you do these you really focus in on your breathing technique, being sure to breath out when you are lifting the weight off the ground and breath in while you are lowering it back down. Since you will be lifting quite a heavy weight, being sure to coordinate your breathing as such will help to prevent you from getting lightheaded.
So, when creating your next program plan, work all the rest of your exercises around these essentials.

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