What are the 10 “must have” muscles for men, and why are they so important? Besides looking good in a bathing suit, impressing potential mates and scaring off the competition, muscle mass burns calories more efficiently than any other body tissue. Muscle building, developing the lean muscle mass of the body, is one of the most efficient techniques to maintain health and burn fat.

1. Deltoids: The “delts” contribute much of the visible mass of the upper body. The deltoids also help give the upper body a “V” shape, giving the appearance of broad shoulders. The deltoids helps to prevent bogy sufferings by developing upper body .

2. Chest: The main muscle group in the chest is the pectorals (“pecs”). A well-developed chest adds size to the inner upper body and is also the most visible part of the upper body.

3. Trapezius: Developing the “traps” gives broad, muscular shoulders and a well-defined back. The neck also thickens, making the individual look larger. They contribute, along with the delts, to the “V” shape desired in the upper body.

4. Latissimus Dorsi: The lats also are part of the “V” shape. Larger backs contribute to muscle mass and an overall appearance of muscularity. A simple, no cost exercise to develop lats is the standard pull-up.

5. Triceps: Triceps – the muscles on the back of the upper arm - make up 2/3 of the upper arm muscle mass. Working the triceps will also contribute to a well developed chest, because they share some of the same exercises.

6. Biceps: The biceps may be one of the smallest muscle groups in the body, but when they are well developed they are very apparent. They may not add much size or muscle mass to the body overall, but they are a key part of muscle development for the body builder.

7. Abdominals: The abs are nice to look at, but they won’t increase the upper body size significantly. They are, however, what brings the entire upper body appearance together. However, the key to great abs is low body fat overall, usually around 8% for males is needed to see the ab muscles. Crunches and similar exercises will tone the abs, but most trainers recommend weights not be used with crunches. Adding weight increases muscle bulk, which does not improve the appearance.

8. Quadriceps: Quads are the large thigh muscles. The quads and the gluteus maximus (glutes) are the largest muscles in the body. Building lean muscle mass in these areas will not only balance the upper body gains, but maximize fat burn as well. Increasing muscle mass throughout the body also increases testosterone production. At a minimum, trainers recommend perform lunges, squats, and other exercises that work the quads and hamstrings, along with extra cardio activity that will prompt the legs to begin building muscles.

9. Glutes, or the rear end: Again, using these muscles to burn calories and fat is essential to overall conditioning. Looking good in tight blue jeans is another great reason to work on the glutes. Trainers advise the main two leg exercises are squats and deadlifts. These use every lower body muscle and also switch on the core muscles. Others to include are lunges, Bulgarian squats and Swiss ball leg curls. Always ask a trainer to show you how to carry these out safely and effectively."

10. Calves: Those exercises can also increase bone density, strengths joints, increase concentration skills and stamina.