Top 10 Best Exercises to Build Muscle Ranked by Science (Worst to Best)

Building muscle effectively requires a combination of correct exercise selection, form, and training principles. Below is a descending ranking of the ten best exercises to build muscle based on their ability to activate large muscle groups, promote post-workout recovery, and stimulate hormone production. We’ll also cover the best ways to perform each exercise with correct form, sets, reps, percentage of one rep max (1RM), and common mistakes to avoid.

10. Farmer’s Walk

While simple, the farmer’s walk is an excellent exercise for improving grip strength, shoulder stability, and core engagement. It doesn’t directly target muscle hypertrophy but plays a supportive role in overall strength development.

How to Perform:

• Pick up two heavy dumbbells or kettlebells.
• Stand tall, engage your core, and walk for 30-60 seconds.
• Keep your shoulders back and head straight, maintaining a good posture.

Sets/Reps:

• 3-4 sets of 30-60 seconds.

1RM Percentage:

• Use 70-80% of the weight you can deadlift for one rep.

Mistakes to Avoid:

• Slouching or rounding the shoulders.
• Holding the weights too far from the body.

9. Dips

Dips are excellent for building your triceps, chest, and shoulders. They also promote muscle failure, a key element in muscle growth. However, shoulder strain can be a concern, which keeps this exercise lower in the ranking.

How to Perform:

• Begin with your hands on parallel bars, arms straight.
• Lower your body by bending your elbows until your upper arms parallel the ground.
• Push back up until your arms are fully extended.

Sets/Reps:

• 3-4 sets of 8-12 reps.

1RM Percentage:

• For weighted dips, use 70-80% of your 1RM.

Mistakes to Avoid:

• Flaring elbows out too much.
• Dropping too low can overstretch your shoulders.

8. Lunges

Lunges are a great way to target your quads, hamstrings, and glutes while improving balance. However, they can be taxing on the knees if not performed properly.

How to Perform:

• Step forward with one leg and lower your hips until both knees are bent at about 90 degrees.
• Keep your torso upright and your front knee above your ankle.
• Push back up to the starting position and switch legs.

Sets/Reps:

• 3-4 sets of 10-12 reps per leg.

1RM Percentage:

• Use 60-70% of your body weight or the weight used in squats.

Mistakes to Avoid:

• Leaning too far forward.
• Allowing the front knee to extend past the toes.

7. Romanian Deadlift

Romanian deadlifts primarily target the hamstrings and glutes while working your lower back. This exercise ranks higher due to its impact on the posterior chain, critical for strength and muscle balance.

How to Perform:

• Hold a barbell with a shoulder-width grip.
• Keep your knees slightly bent, and hinge at your hips to lower the bar down your legs.
• Stop when you feel a stretch in your hamstrings, then return to standing.

Sets/Reps:

• 3-4 sets of 8-10 reps.

1RM Percentage:

• Use 60-70% of your deadlift 1RM.

Mistakes to Avoid:

• Rounding your back.
• Bending your knees too much, turning the movement into a squat.

6. Barbell Row

Barbell rows are excellent for developing your back, biceps, and shoulders. They engage several major muscles, helping to build a thick, muscular back. The key is proper form to avoid lower back strain.

How to Perform:

• Stand with your feet shoulder-width apart and bend at the hips with a slight bend in your knees.
• Grab the barbell overhand and pull it towards your lower chest.
• Keep your back flat and squeeze your shoulder blades together at the top.

Sets/Reps:

• 3-4 sets of 8-12 reps.

1RM Percentage:

• Use 70-80% of your 1RM.

Mistakes to Avoid:

• Jerking the barbell up using momentum.
• Letting your lower back around.

5. Overhead Press

The overhead press is a must for building broad, strong shoulders. It also engages your triceps and core, making it a compound exercise. Its ability to stimulate muscle growth and strength makes it one of the best for upper body development.

How to Perform:

• Hold a barbell at shoulder height with an overhand grip.
• Press the bar straight up, keeping your core engaged and back straight.
• Lower the bar back to shoulder height with control.

Sets/Reps:

• 3-4 sets of 6-8 reps.

1RM Percentage:

• Use 70-80% of your 1RM.

Mistakes to Avoid:

• Leaning back excessively can strain the lower back.
• Using too much leg drive (this should be strict upper-body movement).

4. Pull-Up

Pull-ups are a staple for upper back and bicep development. They rank high because they require full bodyweight strength and are an effective mass builder for the back. The lat activation makes pull-ups a must for upper body hypertrophy.

How to Perform:

• Grip the bar with your palms facing away, slightly wider than shoulder-width.
• Pull your body up until your chin clears the bar.
• Lower yourself down with control.

Sets/Reps:

• 3-4 sets of 6-10 reps.

1RM Percentage:

• Use bodyweight, but for advanced lifters, add weight equivalent to 70-80% of your 1RM.

Mistakes to Avoid:

• Kipping or swinging for momentum.
• Not lowering yourself fully between reps.

3. Bench Press

The bench press is a classic exercise for building upper body strength and mass, particularly in the chest, shoulders, and triceps. It is a compound lift that promotes strength and muscle hypertrophy.

How to Perform:

• Lie on a bench with feet flat on the floor.
• Grip the bar slightly wider than shoulder-width.
• Lower the bar to your chest and press it back up until your arms are straight.

Sets/Reps:

• 4-5 sets of 6-8 reps.

1RM Percentage:

• Use 75-85% of your 1RM.

Mistakes to Avoid:

• Bouncing the bar off your chest.
• Flaring your elbows out too wide can strain the shoulders.

2. Squat

The squat is the ultimate lower body exercise, targeting the quads, glutes, hamstrings, and core. Its high impact on anabolic hormone production makes it essential for muscle growth and promotes full-body hypertrophy and strength.

How to Perform:

• Stand with feet shoulder-width apart and the barbell resting on your upper back.
• Lower yourself by bending at the hips and knees until your thighs parallel the floor.
• Push through your heels to stand back up.

Sets/Reps:

• 4-5 sets of 6-8 reps.

1RM Percentage:

• Use 75-85% of your 1RM.

Mistakes to Avoid:

• Letting your knees cave inwards.
• Lifting your heels off the ground.

1. Deadlift

The deadlift is the most effective full-body exercise for building muscle mass. It engages multiple muscle groups, including the glutes, hamstrings, lower back, traps, and core. The deadlift also triggers a significant hormonal response, increasing testosterone and growth hormone, promoting muscle growth.

How to Perform:

• Stand with your feet hip-width apart, with the bar over your mid-foot.
• Grip the bar with your hands just outside your knees.
• Keep your back flat, and lift the bar by straightening your legs and hips simultaneously.
• Lower the bar back to the ground with control.

Sets/Reps:

• 4-5 sets of 5-6 reps.

1RM Percentage:

• Use 80-90% of your 1RM.

Mistakes to Avoid:

• Rounding your back during the lift.
• Lifting the bar too far from your body.

Conclusion

Each exercise in this list ranks based on its ability to stimulate multiple muscle groups, promote post-workout recovery, and boost muscle-building hormones. The deadlift tops the list because of its overall impact on muscle mass and strength, while other compound lifts like squats and bench presses follow closely

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