Jeff Nippard

The squat is the king of all exercises.

Load it up with a weight that you can do for five or six reps, and add a little weight each week. Stick with that for a year. A full year. And if after a year, you haven't gained some serious shoulder mass, come back to

I gained 2.7 lb of lean mass. That may not sound like much to some of you, but think about it. This is what the lean mass I added would look like if it were ribeye steaks. So that's basically like putting on almost four