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You want to build lean muscle?

Well stick to the exercises that deliver real results.

Here are the top three exercises for building lean muscle that work for both men and women.

Deadlift

The deadlift is a game-changer. It targets your entire posterior chain: glutes, hamstrings, lower back, and traps.

The deadlift builds strength and muscle like no other.

And for the most part it is a very simple exercise. Just load up a barbell, hinge at your hips, keep your back straight, and lift.

Focus on form.

If you can’t maintain your form then the weight is too heavy.

If you’re not doing deadlifts, you’re missing out on serious muscle gains.

Squat

The squat is the king of all exercises.

Squats hit your quads, hamstrings, glutes, and core. They build functional strength and muscle mass.

Whether you use a barbell, dumbbells, or just body weight, squats are essential.

Go as deep as you can while maintaining proper form. Half-repping doesn’t count.

Aim for parallel or below to engage all the muscles in your legs.

Squats not only build muscle but also increase your overall strength and stability.

Pull-Up

The pull-up is a true test of upper body strength. Pull-ups target your back, biceps, shoulders, and core.

They build lean muscle and improve your grip strength. If you can’t do a full pull-up yet, start with assisted pull-ups or negatives and work your way up.

Consistent practice will pay off.

Aim for full range of motion—dead hang to chin over the bar.

These exercises are your foundation. Incorporate them into your routine, and you’ll see real progress.

But remember, building lean muscle isn’t just about lifting weights. Nutrition plays a huge role. You need a balanced diet to fuel your workouts and recovery.

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