Basic workouts for gaining muscle mass. muscle mass training program

Detailed overview best building exercises muscle mass and their effects on different muscle groups. Why waste time at the gym? You make real changes!

Any training program consists of many exercises and approaches. If, when developing a training plan, it is not set definite purpose and advanced training methods are not used, then all efforts will be in vain. For the fastest possible set of muscle mass and development of strength, you need to choose only the best exercises.

The exercises discussed in this article are the best of the best. You may notice that they fall into three categories:

Barbell exercises
Dumbbell exercises
Bodyweight exercises

When we open the DailyFit website, we see that the vast majority of training programs "for mass" involve the use of barbells and dumbbells. For each muscle group, barbell and dumbbell exercises should be done first. After them, you can move on to exercises on simulators and blocks. Despite the usefulness of some exercises on simulators and blocks, most of them are inferior in effectiveness to their counterparts with free weights.

The bench press with a barbell or dumbbell is better than the bench press in the Smith machine. Deep barbell squats are more effective than leg presses. And pull-ups on the crossbar are superior in performance to the thrust of the upper block to the chest.

Below we look at the seven best exercises. If your goal is to increase muscle mass, then these exercises should definitely find a place in your training program.

The 7 Best Exercises to Gain Mass

Squats. Squats are the main exercise for gaining mass and developing strength. It is impossible to imagine an effective training program without deep squats. To perform this exercise, you need a barbell and racks (or power rack). Squats load not only the muscles of the legs, but also affect upper part body. Like a hormonal atomic bomb, squats tear everything muscle fibers in the body, causing them to grow and strengthen repeat after repeat.

Deadlift. The second most effective exercise after squats is (with a minimal margin) deadlift, which allows you to build up pounds of muscle and develop bearish strength. The deadlift, like the squat, is performed with a barbell.

Push-ups on the uneven bars. Dips are often rightly referred to as "upper body squats". In push-ups, the muscles of the shoulders and triceps are intensively worked. This is for the upper body. Push-ups are performed on parallel bars.

Pull-ups. In pull-ups, even the strongest and most inflated athletes cannot perform a large number of repetitions. Pull-ups are a great exercise for the biceps as well. It is recommended to include pull-ups in the training program instead of such small ones. effective exercises, such as pulling the upper block to the chest.

Bench press. The bench press is a basic upper body exercise. There are a number of highly effective variations of this exercise, including the barbell or dumbbell flat bench press and the barbell or dumbbell bench press with a positive incline.

Army press. As with the bench press, there are several great options for performing the military press. This includes almost all modifications of the bench press or sitting with a barbell / dumbbell. Also, do not forget about the Arnold bench press and the bench press. Another popular variation of the overhead press is the push from the chest.

Traction. Deadlifts (both barbells and dumbbells) are great upper back exercises. One of the best pull options is the good old bent-over t-bar row. Despite the fact that exercises on simulators and blocks are considered ineffective, the traction of the horizontal block sitting very well loads the back muscles.

The best exercises for individual muscle groups

Now that we have met the most effective means muscle building, let's look at what exercises you need to perform for a particular muscle group. Our list will include some representatives of the "seven best exercises."

5 most effective exercises for developing chest muscles

. The "daddy" of all upper body building exercises. The bench press has become so popular that almost all athletes set aside a separate day for it - usually Monday.
. The choice of many professional bodybuilders.
. Push-ups - "upper body squats" - are a great addition to the bench press or incline press.
. This version of the bench press allows you to diversify the training of the chest muscles.
. A great alternative to the incline bench press.

Not included in this list due to the fact that this exercise has a very short range of motion, while most of the load is shifted to the triceps.

5 most effective exercises for developing back muscles

. No exercise can match the deadlift in building a truly powerful back. Holding a heavy barbell in a backbend provides a huge load on the latissimus dorsi.
. A much more effective exercise than pulling the upper block to the chest. If you can do one repetition, try to do the second. After completing two repetitions, try to do three! If even one rep is hard for you, switch to pull-ups with your legs resting on the floor (or on a bench).
. It is impossible to imagine a basic back workout without heavy pulls, the list of which is topped by the barbell row in an incline.
. A great alternative to bent over rows, especially if you want to reduce the risk of injury to your lower back.
. Performing this exercise in an explosive style effectively loads the trapezium and the middle part of the back.

5 most effective exercises for developing shoulder muscles

. For many years, this exercise has been considered the main one for building huge shoulders.
. The technique for this exercise is similar to army press performed in explosive (weightlifting) style.
. Yes, yes, everything is correct. The bench press is a great exercise for developing the front deltoids. Basically, if you're doing a few bench presses on chest day, you probably won't need any front delt exercises on shoulder day.
. One of the best shoulder exercises. However, do not forget that the bar must not be lowered below the point at which the arms become parallel to the floor.
. Due to the natural position of the hands, this exercise is considered the least traumatic for the shoulder joints.

5 most effective exercises for developing leg muscles

. This is the main exercise for gaining mass.
. Another great option for building huge legs. The front squat has a tricky technique, but it's well worth the effort to master.

Hello friends! Fuck the base! This phrase can be heard from almost any coach, if you ask him how to gain weight. Fuck the base! This is what instructors say if you decide to lose weight and become more sculpted. Fuck the base! So they say, if you, in general, want to achieve something in the gym. In general, guys, fuck the base - and you will be happy.

Today I will tell you about the basis of any classes, you will learn about basic exercises for gaining muscle mass and why they should be preferred. In general, our ship goes to long way, take your seats.

Exercises for gaining muscle mass: why are they needed?

Let's not hide the fact that the main goal of visiting the gym for almost all guys is a beautiful, and, most importantly, voluminous body that simply shakes a mountain of muscles. Everyone wants to hear these enthusiastic sighs of women: “You are a real car! How powerful and strong you are!” And for this, the men are really ready to move mountains.

Here you can, of course, recall the old joke when the jock says: “Now my girlfriend is not afraid to walk with me through the streets at night. After all, if hooligans attack us, then I can sit down with a 100-kilogram barbell 4 sets of 10 times. But in fact, even impressive appearance can make it clear to such hooligans that it’s not worth it to approach this “closet” at all.

In fact, if we consider all existing exercises, we can distinguish two of the most large groups. The first includes basic, and the second is insulating loads. What is the difference between them?

In simple terms, the basic ones are multi-joint complexes. In addition, it uses free weight or the load of your own body. As a rule, these are exercises with a barbell.

In isolation, only one joint works, so these are more traumatic complexes. This category includes exercises on blocks, simulators or on frames.

It is the basic exercises that will help you gain overall body weight. Isolators are used to work out individual muscle groups when you need to focus on one or another part of the body. Therefore, if you just came to the gym, then you should not start with isolating exercises. This often makes no sense.

Although I can agree with the fact that it is much easier to work on a simulator, since the technique in this case is absorbed faster and easier. But to master the basic loads, it will take a lot of time and perseverance. This is where, as they say, a step to the side can seriously combine the desired emphasis on other muscle groups.

In bodybuilding, as well as when creating sculptures, it is first important to cut off all unnecessary, and to form a general, rather rough sketch, basic exercises help us. And only after that we begin to polish the marble of our body and create small relief details.

Using initially a set of basic exercises, we solve another problem. The thing is that it is complex loads that trigger the mechanisms of adaptation of the body to serious stressful situations during lessons. Only when several muscle groups are included in the work can a similar effect be achieved. Imagine that in this case up to 70% of the entire muscle mass is involved. And map it to, for example, . Right now, strain it and compare the volumes.

Serious weight also helps to increase muscle mass, which is simply impossible to use during an exercise on one, often very small muscle. You can add to this scheme and the number of repetitions and approaches. It is only realistic to build meat when you perform 4 to 6 sets and no more than 8 repetitions.

So, basic exercises help us simultaneously load several muscle groups at once. They contribute to the fact that the body begins to release the necessary hormones (testosterone and growth hormone) into the blood. And without them, no progress can be seen as their own ears. By the way, after such a workout, you will get more hormones of happiness and feel a real lift.

These exercises are not anatomically incorrect, that is, they are quite consistent with the natural movements of the body. And, therefore, the possibility of injury is not very high. Do not forget that such extreme loads allow you to burn the maximum amount of body fat.

Naturally, spending great amount energy, you will not only speed up your metabolism, but also feel a strong hunger, which will allow you to throw a lot of proper and healthy food into your furnace, therefore, provide the whole body nutrients helping to "reincarnate" muscle tissue.

Choosing specific exercises

To the most important basic complexes include only three loads, but no mass program should do without them.

Write down: , bench press lying on a horizontal bench and. These are three whales, without which you have no chance to become a real jock.

Studies show that barbell squats help to significantly increase the surge of anabolic hormones in the blood. Naturally, the main load here goes to the legs, both on their front part and on their back. In addition, you will include deltas in your work.

Usually similar load performed with a barbell, but options are possible with dumbbells or in the Smith machine.

If you go into any chair, you will notice that the bench press is almost never empty.

When you press the barbell from the chest, your hands are actively involved, an excellent load goes to pectoral muscles, on the back, as well as on the press (read the article for more information,?). You can perform the exercise with dumbbells or in the Smith machine, substituting a special bench. The deadlift is traditionally considered one of the most difficult mass exercises.

If you need strength training, be sure to include it in your program. Among other things, they simply did not come up with a more mass-gathering complex. All arms, chest, abs and legs will be involved here. The back, shoulders and buttocks are also included in the work.

You can also try deadlifting on a Smith machine or with dumbbells, but this is a rather weak alternative.

These three exercises are the foundation for building your body. These are the best of the best, but there are other multi-joint loads.

In the list of worthy heavy activities, you can also add an army bench press, a barbell press for biceps while standing, a barbell press up while sitting, pull-ups on the uneven bars or on the crossbar, and also lifting the barbell to the chest and then pushing it out. Don't forget push-ups too. These, as in the previous case, are technically complex exercises that require the coach's control and a thoughtful approach to their implementation.

Specific Workout Example

Let's take specific example and consider a set of basic exercises that you can use not only in the gym, but also at home. We train in the standard mode: 3 times a week.

CHEST-BACK

Warm up before every workout. Then one warm-up approach, where we take about 30-50% of the working weight.

1. Bench press, lying on an incline bench 4 × 6-12 repetitions. The slope of the bench should not exceed 30 degrees. In this exercise, the progression of the load is required.
2. Pull-ups wide grip to the chest 4 × 6-12
3. Dumbbell bench press on an incline bench 4 × 6-12. The slope of the bench is not more than 30 degrees.
4. Deadlift 4×6-12

LEGS

1. Squats with a barbell on the shoulders 4 × 6-12.
2. Lunges with a barbell or dumbbells 4 × 6-12.
3. Rises on socks, standing 4 × 12-15-20+
4. Rises on socks, sitting 4 × 12-15-20+

DELTA + HANDS

1. Barbell chest press or seated dumbbell press 3×6-12.
2. Rod pull to the chin with a medium (wide, but not narrow) grip, 3 × 6-12.
3. Abduction of arms with dumbbells to the side (or swings) 3 × 10-15. Here you should not chase weight, finishing exercise for the middle deltas.
4. Lifting the bar for biceps 4 × 6-12.
5. Push-ups on the uneven bars 4 × 6-12.

In almost all exercises where there are no special recommendations, you will need a progression of the load.

Naturally, over time, it is advisable to change the training program. After two or three months, you can replace one basic exercise with another. You have already seen the list above, and the execution technique was discussed earlier in our blog. At the next stage, when you have already collected your first volumes, it will be possible to introduce isolating complexes.

For an advanced bodybuilder, training is usually built according to the following principle: classes are held three times a week, and one large group muscles (here it is just appropriate to use heavy loads and screw up the base) and one small one. There are a great many principles of line-up and each has its own advantages and disadvantages, there are adherents and haters.

Never forget about proper nutrition (without it, you won’t see masses like the other side of the moon) and about recovery after training.

It makes no sense to spend more than an hour and a half in the gym, because after this time the hormones cease to be released into the blood as actively as it happens at the very beginning.

Want to get even better and look like a cover star? Who doesn't want to?! Well then you here. The link works only for those who are focused on the result:

That's all for today, friends! Take risks, become stronger and better, otherwise at the end of your life you will sit with nothing.

I look forward to seeing you again, come and bring your friends. Do not forget visit youtube channel, and subscribe.

In most cases, gaining muscle mass is the most desirable result for any person who comes to Gym. Unfortunately really excellent results get units. Why? There are many reasons for this: malnutrition, irregular visits to the gym, a poor training program. It is about the last point that we will now talk more specifically. What are the weight training programs? What exercises to do? More on this and more below.

The Importance of Basic Exercises

The basic mass training program is perhaps one of the most effective for both beginners and professionals. Many experts recommend starting your thorny path to building voluminous muscles with the help of such training. Why? The fact is that during the performance of basic exercises, several muscle groups are activated at the same time, which speeds up the mass-gaining cycle. This is due to the fact that loads of this type are more natural for the musculoskeletal system and involve more muscles than isolated exercises. It would be logical to conclude that the more muscles work, the more effective it becomes. general development muscles. Plus, you can overpower a huge load, as it is reduced large quantity muscles.

Microperiodization in training

Alternating heavy with light workouts is a very important element in bodybuilding. Muscles always need some time to recover from the heavy stress they receive after active training. As a rule, after this recovery, they need a little more time to grow, which, in principle, everyone strives for. Such a long rest negatively affects the effect of growth of small muscles, which recover faster. It is micro-periodizations, alternating "heavy" and "light" training weeks, that allow you to achieve maximum progress.

Progression in loads

This is another important component of bodybuilding, which is fundamental principle for a strength sport that engages our muscles. Only the progression of loads allows you to grow your muscles as quickly as possible, while also receiving an increase in strength. If you do not increase the training load, then there will be no need for the muscles to grow in volume. Everything is simple. Therefore, always try to add work, so as not to stop growing. Next, we will describe in more detail what weight training programs are, indicating them for athletes of an average level of fitness. Go!

Hard week

Above, you learned that microperiodization is a useful thing in bodybuilding. So, now we will tell you what a hard week should be and what exercises to build muscle mass you need to perform.

Monday (back day):

Pull-ups (possible with weights) - 4 x max. This exercise can be replaced with an upper pull.
Deadlift - 4 x 8. After that, we do the last approach with a maximum weight of 2-3 times.
Thrust in the block to the chest while sitting - 3 x 8.
Standing steps - 4 × 10.

After each exercise, in order to reduce the risk of injury, you can stretch your back.

Tuesday (breast day):

Bench press on a horizontal bench - 4 x 8. If bench press on an incline bench is more effective for you, then follow this option.
Dumbbell bench press on an inclined bench - 3 x 8.
Dumbbell row / crossover - 4 x 12.

Remember that when doing chest exercises with an incline bench, you can’t do too much angle (more than 30-40 o), because deltas work more this way. Don't forget progression. Chest workouts can also include ab exercises.

Thursday (leg day):

Squat - 4 x 8-12 (we do the last one to failure).
Deadlift / Romanian deadlift - 4 x 5-8.
Leg press - 3 x 12.
Standing/sitting calf raises - 4 × 15.
Bending the legs sitting / lying down - 4 x 15.

As for the calf muscles, there are disparate ideas here: some say that it is better to work them out at the beginning of a workout, while others say the opposite. Tip for you: Feel your body as you do this exercise so that your muscles can better handle the load.

Friday (shoulder day):

Press up while sitting, alternating movements with a barbell (army bench press) and dumbbells - 4 x 8-10.
Lifting the bar to the chin - 4 x 8-12.
Reverse breeding in the simulator "butterfly" - 4 × 10.

In this workout, we can include the study of the press.

Saturday (hand day):

Standing bar bend - 4 x 8.
Bench press for triceps (narrow grip) - 4 x 8.
"Hammers" - 4 x 12-15.
Lifting dumbbells - 4 x 8-10.
Bars - 4 x max.

Performing these exercises to gain mass, you can achieve excellent results. Of course, if you attend training regularly and follow a diet proper nutrition. By the way, at each workout you can perform supersets of 2-3 exercises (it is advisable to choose the most effective ones), gaining small weights. This approach allows your muscles to be loaded "to the full", which will significantly accelerate their growth in volume and strength.

easy week

We continue to describe weight training programs. The previous type of training "destroyed" your muscle fibers, so that over the next week (and this is an easy one) they "heal", increasing the overall size. In order not to continue to "bomb" our muscles, we can move on to simpler physical activities, which will allow us to stay in good shape and maintain the gained strength and endurance. In principle, the exercises remain the same, but it is necessary to reduce the working weights (by 20-25%), increasing the number of sets and repetitions. Finally, you can combine 2 muscle groups in one workout, loading them twice a week (Monday and Friday - back and shoulders; Tuesday and Saturday - chest and arms; Thursday - legs). Choose 2-3 exercises for each group, leaving 1 basic.

Since we do small weights, we need to rest less between sets (up to 1 minute). As in a heavy week, you can do supersets, as well as slightly adjust the number of sets / reps to suit you. Finally, the press is better to swing in the days of the arms and legs.

Advanced level workouts

We will not talk about the exercises themselves here, as athletes with an above-average level, perhaps, themselves know what to do. Now we will talk about critical aspects training for athletes with good physical training, which will be interesting for beginners to learn. To be more precise, we will talk about the following things: ultra-intensity training, variable intensity training, isolation and split moves.

Super intensive training

The underlying cause of a training plateau is the muscle getting used to a certain type of load. Mass training programs that include a lot of compound exercises do not allow you to train at high intensity, which causes your muscles to adapt to physical activity. This feature makes training a regular job that does not cause muscle hypertrophy. That is why there is an urgent need for additional load, so that it stimulates the muscles to grow. High-intensity training allows you to "shock" your muscles, inciting them to increase in size. The basic principles of this type of training:

It is necessary to perform 1-2 local (i.e., for 1 muscle group) high-intensity exercises.
It is advisable to perform such exercises for 1 out of 3-4 workouts. Otherwise, you will again cause the addiction of the muscles.
Periodically, you need to change high-intensity exercises.

Such are the "pies". Believe me, it works very effectively.

Isolation and split training

In your workouts, you need to use 40-50% of isolating exercises, which will help to “draw out” a lagging muscle (or muscle group), while increasing its strength and endurance.

As for split workouts (splitting workouts that allow you to load 1-2 muscle groups per day), for beginners, the optimal amount is a 3-day split, and for professionals, a 5-day split. This approach makes it possible to work out one or another muscle group as much as possible, leaving the previous level of load. In addition, split training allows you to give your muscles more time to rest and fully recover, which is no less important element for experienced bodybuilders than effective program workouts. A set of muscle mass occurs precisely during rest, and therefore this component should not be missed.

Variable intensity

Finally, the last trick is variable intensity training. Its whole essence boils down to training at three levels: heavy, medium and light. Of course, it all depends on the intensity of training, including the number of approaches, sets, rest time, and so on. For maximum efficiency, it is necessary to alternate these types.

Set of muscle mass at home

Pumping up at home is very problematic, without any simulators. Of course, you won’t build muscle mass on push-ups alone, and therefore you will have to acquire the minimum training equipment used in a sport such as bodybuilding. Weight training programs will generally be the same with only minor variations. We will present one of them.

Full squats with any weight - 3 x 20.
Push-ups from the floor - 4 x 15 times.
Twisting - 3 x 20.
Push-ups from the floor with a narrow position of the palms - 3 x 15.
Lunges forward using weights - 3 x 15 on each leg.
Holding on the elbows (plank) 30 seconds.
Push-ups on the hands in L-pose - 3 x max.

This is enough, but we repeat that it will not work to build high-quality muscle mass at home. Of course, if you have a gym (garage) with basic simulators (barbell, dumbbells), then everything will become easier, because you can get pumped up by doing only the “base”.

Embossed body in conditions modern fashion on sports uniforms is the number one task for both sexes. However, it is much more difficult for a girl to pump up muscles, especially if she did not have strong muscles before. physical activity and no idea where to start. How to independently create a training schedule for a beginner and what to do with the menu?

How to gain muscle mass at home

General principles work and the choice of basic exercises are the same for everyone. However, the difference hormonal background leads to the fact that a girl, even in bodybuilding, is forced to include an increased proportion of proteins in her program. How to build muscle mass for a beginner without asking for help from a trainer? Think about:

nutrition;
basic training plan.

This is 2 whales beautiful body whose importance is undeniable. At the same time, you need to understand that even with an increase in the amount of protein consumed daily, which is mandatory when gaining muscle mass, the diet must remain balanced. Protein-only diets are unacceptable - they are only suitable for sports drying before competitions, but not for a long pumping process. Be guided by the following rules:

In the calculator, calculate the basic metabolism and the ratio of BJU. After that, you need to increase the proportion of daily calories by 10%.
Protein must be present at every meal, and before training for mass, it must be combined with carbohydrates (cereals).
Don't get too hungry.

The training program for gaining muscle mass is built taking into account the preparedness of the body and the human constitution. If the last moment is ignored, you can not get any effect, even if you train from morning to evening. You can also notice muscle building where it is not needed. Professionals recommend not to lose sight of the following points:

Ectomorphs (the lean type with a fast metabolism) will have to lean on basic exercises to gain muscle mass, since they have this process goes with difficulty because of the asthenic physique. It is better not to touch the simulators, but to stop at work with dumbbells. The main areas are the chest, hips, back.
Endomorphs (broad type with a slow metabolism) must combine basic strength exercises with cardio, otherwise body fat will grow with the muscles.
It will be easiest for mesomorphs - they quickly acquire the desired relief where necessary, due to the wide bone and the minimum amount of body fat. Their basic training plan is almost the same as that of endomorphs, with the exception of cardio and food choices.
Absolutely any type needs to understand that mass building does not happen instantly: it will take 4-6 months before the result appears, even with a five-day course.

Basic basic exercises for all muscle groups

This method of mass gain is suitable for any person, regardless of gender and constitution, and most of the exercises are easily performed even at home. As an additional weight (without which weight gain is impossible), girls can use dumbbells (at the initial stage). Men will need a barbell. Some exercises involve the presence of a horizontal bar that can be done at home. Simulators are rarely used in basic tasks for gaining mass, especially among ectomorphs, so do not rush to the gym - first prepare yourself at home.

Squats

The most effective basic exercise for gaining muscle mass and for eliminating body fat - the result depends on the execution technique. Squats are introduced into absolutely all training sets of exercises, but with their apparent simplicity for beginners, they are not without mistakes. Basic rules:

the lower back should have a natural deflection;
heels are “glued” to the floor;
the shoulders are straightened and the shoulder blades tend to go down;
knees strictly above the foot;
the press must be kept in suspense.

To gain muscle mass, squats are performed with a barbell. Weight is selected individually, the goal is 150% of your own. Scheme proper exercise looks like that:

Feet - shoulder width apart, socks - a few degrees outward.
Exhaling, squat down, tilting your torso and pulling your buttocks back to isolate your spine from the weight.
At the moment of parallelism of the hips to the floor gluteal muscles you need to push the body back up, doing it very smoothly.
Exhalation is carried out in the last third of the ascent.

Deadlift

The squat tilt, in which the barbell is in the hands, is a good basic exercise for gaining muscle mass. Two groups are the most involved. work broad muscles back, buttocks, rectifiers of the spine. To a lesser extent, quadriceps, hips are used. Pay close attention to the basic rules for performing the exercise, as any mistakes can provoke serious problems spine, including pinched nerves and blood vessels. With existing pathologies of this zone, traction is prohibited. Exercise technique for muscle mass:

The distance between the feet is 20-25 cm, the socks are slightly outward. Bend your knees, squatting. The back is straight.
Grab the barbell in front of you. The basic grip is narrow, between the knees.
As you inhale, start to stand up, lifting the barbell. The body must not go forward.
Exhaling, perform a reverse smooth decline.

Bench press

An ideal option to pump up the upper body: chest, shoulders, partially work out the press. You need to perform the exercise on a bench, which there is nothing to replace at home. If you do the same actions on the floor, the elbows at the bottom point will receive unwanted emphasis, which will make the lesson less effective. The width of the grip (arm extension) depends on the desired result:

narrow - focuses on the muscles of the chest and triceps;
wide - more involved shoulders and back.

The exercise technique is as follows:

Lie on your back. The barbell or dumbbells are held on the arms extended in front of the chest up.
Slowly bending your elbows, pull the free weights to your chest.
Delay. The basic option is 3-4 seconds.
At the same pace, the inventory is squeezed back.

Push-ups on the uneven bars

Basic exercises for gaining muscle mass cannot be imagined without push-ups. If there is no additional equipment, they can even be performed from the floor - a classic option from physical education classes at school. Complicated exercise - on the uneven bars, with a strong pressure of its own weight, since the body is torn off the floor and presses on the hands. The main load goes to the triceps and chest muscles, but the biceps can also be involved. Exercise technique for mass gain:

Take emphasis on the hands, softening them at the elbows. Tilt your body forward.
Slowly lower yourself by bending your arms. Shoulders go back.
When the brush is at armpit level, linger for 2 seconds.
Start a slow rise, do not “turn off” the elbows at the top point.

Pull-ups

Not the easiest exercise, but if you need to gain muscle mass in the upper body, pull-ups are indispensable. To perform the exercise, you need a horizontal bar. With good technique, free weights are added: weights on the legs or on the back. Basic rules of the exercise:

The classic system for a beginner is to do 5 sets daily, starting with a 4-4-3-2-1 pattern and going up to 7-6-5-5-4. The numbers are the number of repetitions in the approach.
The grip width varies in the same way as with push-ups.
The body must be motionless during the moments of lifting and lowering.

Army press

Convenient for home performance in that it does not require additional equipment. The exercise can be performed on the floor as long as the body is in an upright position. Ideal for gaining mass in the upper zone, developing the shoulders. The exercise technique is as follows:

Get down on your buttocks. The grip of the bar is wider than the shoulders. Palms look forward, elbows - to the sides.
Straighten your chest, take your shoulders back, fix your back in an even position.
Slowly press the barbell or dumbbells up, leaving your elbows soft.
Slowly return the free weight back without relaxing the muscles.

Greetings to the readers of the sportivs blog about health and sports. I am with you again, Alexander Bely. Today we will touch on such a topic as a set of exercises for gaining muscle mass. Recently I met a childhood friend, is engaged in bodybuilding, he shared with me tips and told a couple of interesting tricks on how to gain muscle mass, when I got home, I decided to put it in an article. We'll talk about the best exercises that will help you achieve good results.

Since ancient times, it has been accepted that a man should be strong and strong. A striking example is the Russian heroes, who personified strength and courage. To become big and strong you need to do physical exercise, the best option are basic.
Let's look at all the features of basic exercises.

Basic exercises

You can achieve good results at home, however, by visiting the gym and working with weights, you can get maximum results. No job Dear friends cannot be accomplished without a well-defined plan.

So here, in order to increase muscle volume, you need to make a certain set of workouts.

Basic Rules for Growth

Now we will consider the most important nuances that will help you build muscle mass.

1. Workouts. It is important to choose the most suitable set of exercises for you. For some, this training program is good, for someone else, but pay attention to the fact that each complex is compiled individually.

2. Nutrition. During any human activity energy and strength will be wasted. To make up for them you need a certain number of calories. On the day you must eat to restore losses. If you want to progress, then in addition to recovery resources, you also need a certain amount of additional food, which will be used as building material.

To grow normally, I recommend at least 1.5 grams of protein per 1 kg of weight, that is, if you weigh 80 kg, you need to eat 120 grams of protein per day. However, do not focus only on protein, an important factor is the number of calories you get. The optimal amount will be 2500-3000 kcal.

Don't forget about fats too. Many people think that fats make you fat, to some extent this is true, but if you take into account all the factors correctly, then they can be your friends. There are healthy fats - saturated. They are found in animal products such as fish, beef, oils and nuts. Ideally, you need to calculate the daily diet of B / F / U (proteins, fats, carbohydrates).

3. Recovery. Muscles grow in sleep. To achieve good results, sleep 8-10 hours a day. Avoid overtraining, do not go to training tired, this will negatively affect the intensity, as well as your health.

4. Sports supplements. Surely everyone knows that an elite car like a Ferrari or a Lamborgini has incredibly strong power. Let's now think about what he needs in order to maintain this power and strength - fuel, right. If such cars are filled with 92 or 95 gasoline, they simply will not be able to drive normally, and with the human body, it is necessary to additionally “feed” the body so that it is strong and powerful.

Protein - aka protein, gives you the building blocks for building muscle. - The substances that make up proteins. Gainer is a complex nutrition with a high nutritional value, perfect for mass gain. There are many more different options for sports nutrition, however, we have considered the most necessary ones.

In order to acquire quality sports supplements and achieve visible results short term I recommend to visit online store Activizm.

Remember that during training, your muscles do not grow, but, on the contrary, are destroyed. Growth occurs during rest, when muscle fibers, in the presence of building material, reunite and form new ones. Remember that training is only 30% of success, the other 70% is food.

Let's now look at the benefits of exercise.

You feel good.
Your mood improves.
You become happy with your reflection in the mirror.
You set new goals and progress.
Like those around you.

After we talked about the pros, let's move on to the next, key section - a set of exercises.

Muscle Building Exercises

The main exercises that contribute to active growth are the basic ones. Now I will tell you why. Basic - these are those exercises during which 2 or more muscle groups are included in the work.

The basic workouts are:

1. . This is the father of all exercises. There are even competitions in this discipline, since it is the main one. The chest muscles develop, however, deltas and triceps are also involved during work.

2. Deadlift. An exercise for the back, during which the legs, abdominal muscles, and all the arms are also involved.

3. Squats. To have big hands need to sit down. Sounds strange, but it's true. During squats, 70% of your body is pumped.

4. Lifting the bar from the chest. The main load goes to the muscles of the arms, deltas.

5. . The back develops, the arms pump.

6. Lifting the biceps. Hands are rolling.

The base is key to building muscle mass. For beginners, I recommend starting with isolation exercises such as blocks, dumbbell exercises. For teenagers, basic exercises with low weight will contribute to the active growth of not only muscle mass, but also in height. For girls in the gym, you can perform the base, you just need to take the appropriate weight. With the correct implementation of all the nuances and my advice, you can achieve excellent results.