<prompt> Ke boikoetliso bofe bo molemo ka ho fetisisa bakeng sa ho haha mesifa ea mesifa?nan  <response>: Instruction in English: What is the best exercise for building muscle mass? . Response in English: The best exercise for building muscle mass is strength training or weight lifting. These exercises recruit multiple muscle groups and work them against resistance, causing microscopic tears in the muscle fibers that, when repaired, result in an increase in muscle size and mass. Some effective strength training exercises for building muscle mass include compound movements like squats, deadlifts, bench press, rows, and pull-ups. It is also important to progressively increase the weight, reps, or sets to continually challenge the muscles and stimulate growth. Additionally, eating a diet high in protein and combining strength training with rest and recovery is crucial for building muscle mass. . Response in Sesotho: Boikoetliso bo molemo ka ho fetisisa bakeng sa ho haha boima ba mesifa ke ho koetlisa matla kapa ho phahamisa boima. Boikoetliso bona bo hira lihlopha tse ngata tsa mesifa me li li sebetsa khahlanong le khanyetso, e bakang meokho e sa bonahaleng ka hara likhoele tsa mesifa, eo ha e lokisoa, e fellang ka keketseho ea boholo le boima ba mesifa. Likoetliso tse ling tse sebetsang tsa matla bakeng sa ho aha boima ba mesifa li kenyelletsa ho sisinyeha ha metsoako e kang squats, deadlifts, bench press, mela le hula-ups. Hape ke habohlokoa ho eketsa butle-butle boima ba mele, li-reps, kapa li-sets ho tsoela pele ho phephetsa mesifa le ho susumetsa khōlo. Ho feta moo, ho ja lijo tse nang le protheine e ngata le ho kopanya koetliso ea matla le ho phomola le ho hlaphoheloa ke habohlokoa bakeng sa ho haha mesifa. 