Compound exercises generally build muscle most efficiently because they train multiple muscle groups at once. Top choices include squats, deadlifts, bench presses, overhead presses, pull-ups, rows, and dips. For the best muscle growth, combine these with progressive overload, adequate protein, calories, and recovery.
Squats are one of the best exercises for building muscle because they train the quads glutes and hamstrings while also challenging your core.
Deadlifts are excellent for overall muscle growth because they work the back glutes hamstrings and several supporting muscles at the same time.
Bench press is a great exercise for building the upper body especially the chest shoulders and triceps when performed with proper form.
Dips are a useful compound exercise for muscle growth because they can effectively target the chest triceps and shoulders.
Romanian deadlifts are excellent for the hamstrings and glutes and they can be especially useful for developing the muscles on the back of your legs.
Chin ups are a great choice for building the back and biceps and many beginners find them easier to progress with than traditional pull ups.
Barbell rows are one of the best exercises for back thickness and they can become progressively heavier as your strength improves.
Shoulder presses can help create bigger shoulders especially when combined with lateral raises and other shoulder focused movements.
Hip thrusts are highly effective for glute development and they allow you to progressively increase resistance as your strength improves.
For fast and sustainable muscle growth focus on a complete training program that includes compound exercises progressive overload sufficient protein enough calories quality sleep and consistent training over time.