1. Deadlift - The best movement for putting on muscle mass is the deadlift. It is primarily a movement for your back. However, it incorporates your abs, arms, glutes, hamstrings, quads, etc., etc. It is one of the 3 core powerlifting movements and is meant to be done with heavy weight (obviously thats relative to each individual). Because heavier weight is being utilized and the tendency to lose form after fatigue (rounding the back), a lower rep range is suggested.
2. Squat - This could fill the #1 spot as well. Form is everything with this exercise. You will see greater muscle growth using a higher rep range (12-15). I know the video below is a little cheesy.. but the clear weight plates are awesome and it instruscts proper formSqatting can be a very dangerous movement. There is potentially a lot of weight loaded up on smaller/weaker joints (lower back, knees, ankles). One bad day squatting can take you out of the gym for months. Don't be a hero, it has nothing to do with the amount of weight you can squat - it's all about being able to come back and do it all again next week!
Learn proper form for squatting.
3. Bench Press - I prefer dumbells because I feel a better contraction and less stress on my shoulders, but it is classically performed with the barbells.4. Weighted Wide-Grip Pull Ups - These Badboys will (if done properly) give you that V taper that makes upper bodies look huge. It primarily works the lats, but your biceps and secondary back and shoulder muscles will also benefit greatly. When first trying this exercise, do it without added weight. Once you've assessed your strength try to stay in the 8-10 rep range. Once you're clearing 8-10 reps, start strapping on extra poundage.
5. Weighted Dips - Depending on how far the bars are set apart, and how far forward you lean, this exercise can target a lot of different muscle groups. A wide set grip will taget the lower chest, a narrower grip targets the triceps. The further forward you lean, the more chest and delts you will hit. Secondary muscle groups in this exercise are your abs, deltoids, traps, rhomboids.
