Keep the "big three" in mind and always have them in your routines.REVTEST    These particular exercises are dead lifts, squats and presses. These exercises simultaneously increase both muscle mass and conditioning your body. Try to include some variation of these workout staples each time you exercise.It is vital to limit the amount of your workouts to 3 to 4 times per week. This allows your body to repair and rebuild themselves with a bit of rest.ompound exercises are a great way of muscle. These are exercises use several muscle groups in one lift.