If you want to get more muscle, then you better get ready to do some hard work and prepare for slow gains. There’s millions routines and exercises for muscle mass and strength, but these are the best three exercises to get best results faster as possible.


Also, we need to know that if we want to gain more muscle mass and increase our biceps size – we need to learn about resistance training, diet and rest. Okay, so let’s read the three best exercises that we have for you:


1. Squats


If you’re looking to be powerful and get some serious results faster, this is one of the best exercises that should be everyone’s routine. We all need to know, if we want to get muscle mass, squats is the best exercise for it. We will have result for legs including quadriceps, hamstrings and calves, this is one of the best exercises for legs. With squats we hit most muscle groups in the body and we can get faster results.

2. Deadlifts

If you need to do one exercise this is one of them to do it. Including squat. A lot of exercises require a lot of equipment but not the deadlift. Just a bar with some weight. Usually this exercise need to be done on the days when we work for our back. This exercise can bemuscle done anytime but is the best to do it later in your workout. If squats is the king of all exercise to get serious muscle mass and strength, this is second exercises to build more muscles and super power. Deadlift works on your lower and upper body and also hit other muscle groups in the body.


3. Bench Press

Take a deep breath in and lower the bar with control to the upper part of your chest should be at about 45-degree angle with your body. The bench press exercise activates large number of muscle groups. If you cannot do more push-ups – this is one of the best exercises to help you to increase the number of push-ups. Use the bench press to first increase your upper-body strength, with bench you are also working deltoids, triceps, and abdominals.