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Monday, February 6, 2012. The best exercises for muscle growth are ones that require you to use multiple joints. Squats, cleans, deadlifts and bench presses are all very effective at helping your muscles get bigger, and for toning your entire body. To grow muscles, you should lift enough weight for actual muscle fiber tearing to occur. For most people, this means lifting about 65-85 percent of what you could normally lift only one time. This is called your "one rep max" or "1RM". In Downward-Facing Dog P...

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