If you're working out in the gym to build mass, to increase your muscle size, I've got good and bad news for you.
The good news is that there are some exercises that work extremely well for essentially everyone.
The bad news is that they're tough, so tough that many big boys are gals avoid them.
These aren't bicep curls or calf raises.
For maximum gains you need to stress the biggest muscles, and the smaller muscles will get quite an indirect workout as well.
These will leave you breathless and exhausted.
Good form is important to avoid injury and you'll need a lifting belt as well.
    First, the squat.
Squats, although they are primarily a leg exercise, make the entire body grow.
I don't know what it is about squats but they simply work for whole body growth.
Squats stress a lot of the body, and often after a heavy squat session, especially after a few squat free weeks or months, I'll have sore muscles in my back, abs, and other places too.
Squats also seem to give me deeper leg soreness than any other leg exercise I've ever found.
Second, the deadlift.
Deadlifts also supercharge the entire body into growth, and are an exhausting and breathtaking exercise.
I often need to sit down after deadlifts so I don't faint! And although primarily a back exercise they certainly work the legs, arms, abs and more as well.
I alternate squats and deadlifts every other week.
They are just too intense and the body needs time to recover.
And sometimes I'll take a few weeks or even months off from them.
As with all exercises, good form is more important than how much weight you are moving.
With most exercises I like to use a weight where I can do a minimum of 5 repetitions.
That's also true with squats and deadlifts, although sometimes I will throw in some triples and singles as well.
Squats and deadlifts make me grow like nothing else.
They are also the two toughest exercises I know.
 Coincidence? I think not!