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Muscle1 Strength1 - If you want to gain muscle mass, then you wish to avoid the machines. You would like to be using all free weight and doing a balance of dumbbell and barbell workouts. You ought to be doing all the main exercises including bench press, squats, clean and jerk, bicep curls, tricep curls, butterflies, dumbbell bench press, barbell curls, lunges, and several additional.