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If you want to build muscle and strength efficiently, the most effective approach is to focus on compound, science-backed exercises that deliver maximum results for your time and effort. These 16 proven movements-validated by research and expert trainers-should form the backbone of your workout routine. Why does this matter? Choosing the right exercises helps you avoid wasted time, reduces injury risk, and ensures all major muscle groups develop evenly. This guide gives you everything: what to do, how to do it, and why it works-plus expert tips, actionable steps, and the latest science. For official technique videos and guidelines, see the American Council on Exercise Exercise Library. The 16 Best Exercises to Build Muscle and StrengthLower Body Compound Movements1. Can I build muscle with light weights? Are machines or free weights better for muscle and strength? Can I get results with bodyweight exercises only? What is the most important factor for progress? Compound exercises are movements that train multiple muscle groups and joints at once.
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Mercury was conceived largely by Edsel Ford, who saw a place for it in the Ford Motor Company lineup some time before his father Henry did. It arrived for 1939 in the same price league as the Pontiac Eight but somewhat below Oldsmobile -- precisely where Edsel wanted it and Dearborn needed it. While Mercury would take many years to approach those GM makes in volume, it was successful from the start. Production averaged about 80,000 per year in the early '40s, good for 12th or 13th in the industry, thus winning important new business for Dearborn by filling the huge price gap between Ford and the Lincoln Zephyr. A 239-cid L-head V-8, it was a slightly larger version of the Ford "V-8/85," having the same stroke but a larger bore. Mercury quickly gained a reputation for performance appropriate to its name (after the winged messenger god in Greek mythology). Well-tuned stock models were quicker than V-8 Fords, and were usually capable of turning close to 100 mph.
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