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What Are The Best Exercises to Build Muscle?

In this video, Milo breaks down the science on which exercises might be best for building muscle. He talks about the lat pulldown, dumbbell row, dumbbell curl, bench press, skullcrusher, squat, leg extension, seated leg curl, lying leg curl, overhead extension, and cable pushdown.
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References

Triceps brachii hypertrophy is substantially greater after elbow extension training performed in the overhead versus neutral arm position

Triceps Brachii Muscle Strength and Architectural Adaptations with Resistance Training Exercises at Short or Long Fascicle Length

Regional Hypertrophy: The Effect of Exercises at Long and Short Muscle Lengths in Recreationally Trained Women

Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations

Triceps surae muscle hypertrophy is greater after standing versus seated calf-raise training

Differing hypertrophy patterns from open and closed kinetic chain training affect quadriceps femoris center of mass and moment of inertia – PMC

The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial

Greater Hamstrings Muscle Hypertrophy but Similar Damage Protection after Training at Long versus Short Muscle Lengths

Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy – PMC

Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise

Hypertrophic Effects of Single- Versus Multi-Joint Exercise… : Strength & Conditioning Journal

Hypertrophic Effects of Single- Versus Multi-Joint Exercise… : Strength & Conditioning Journal

Varying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training Adaptations

(PDF) Effects of Different Rest Intervals Between Antagonist Paired Sets on Repetition Performance and Muscle Activation

Volume Load and Neuromuscular Fatigue During an Acute Bout of Agonist-Antagonist Paired-Set vs. Traditional-Set Training

The Effect of Different Rest Intervals Between Agonist-Antagonist Paired Sets on Training Performance and Efficiency

Muscular Adaptations in Drop Set vs. Traditional Training: A meta-analysis | International Journal of Strength and Conditioning

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