Testoflex Advanced Your top three exercises will be a squat, deadlift and bench press. These exercises are widely considered the base of a proper muscle building routine, and rightly so. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Use these exercises during your workout.Testoflex Advanced If you are looking to gain muscle, you will need to eat a lot more. Increase your food intake to the amount of calories that will produce a weight gain of one pound per week.