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When using exercise to gain weight, you want to focus on working the large muscle groups that are commonly called multi-joint (compound) movements that simultaneously stimulate many groups of muscle. Compound exercises should be the basis of any weight training weight gain program because they offer the best results for the least amount of work (not that you won't be working hard!). These compound exercises include Bench Presses, Overhead Presses, Pull-ups/Barbell Rows, Squats, Dead lifts and Bar Dips.
|Jennifer Mathes, Ph.D.|