Basic exercises for gaining muscle mass

Basic exercises for the pectoral muscles

Volumetric pectoral muscles in men look impressive, especially on the beach. But to make them like this, you will have to work hard.

Bench press

The bench press on a horizontal bench is a heavy basic exercise. There are several types of implementation:

• Wide grip bench press - works the middle sections of the chest. Used among bodybuilders. The technique is as follows: grab the bar, place your hands wider than your shoulders. Bring your shoulder blades together and slowly lower the barbell to your chest. Afterwards you can lift it.
• Medium grip press. Execution technique - grip the bar tightly, hands lie at shoulder level. Your forearms should be vertical while lowering the bar. After exhalation, the projectile rises.

Incline Bench Press

For unknown reasons, beginners avoid this exercise. Yes, if you are a powerlifter, then such a bench press will be unnecessary for you. But for bodybuilders it brings enormous benefits. There are two options for the exercise:

• Incline Bench Press . In this case, the upper thoracic bundles are carefully worked out. Technique: Tilt the bench to 45 degrees. Hands rest on the bar at a distance slightly wider than shoulder width. After inhaling, the bar lowers to the level of the collarbones, after which it returns to its original position.
• Incline Bench Press . In this version of the exercise, the lower fascicles of the chest are worked out. Technique: Incline the bench to 30 degrees. Hands rest on the bar at a distance wider than shoulder width. Inhale and lower the bar. Immediately after this, sharply return the projectile to its original position.

Dumbbell Bench Press

The dumbbell bench press engages the major areas of the pectoral muscles. Let's look at the technique:

1. Lie down on a bench, take dumbbells and bend your elbows;
2. Take a good breath and at the same time squeeze the projectiles upward;
3. Exhale and lower the dumbbells.

Dumbbell flyes

After a series of presses, it is recommended to do dumbbell flyes. It perfectly “finishes off” tired muscles:

1. Lie down on a bench, pick up dumbbells and lift them. The angle should be 90 degrees. The palms always face each other.
2. Inhale and slowly raise the dumbbells to the sides. The elbows look down.
3. Achieve the feeling when the pectoral muscles begin to stretch.
4. Exhale and bring your arms back together.

Pullover

The chest expands perfectly thanks to the pullover. It is recommended to do it with a barbell:

1. Lie down across a horizontal bench - be sure to put your feet on the floor, your back is on the bench;
2. With both hands, grab the bottom of the dumbbell, palms facing away from you;
3. Bend your arms and lift the projectile above your head;
4. Inhale and smoothly lower the dumbbell back behind your head;
5. Exhale and carefully return to the starting point.

Bench press

A classic basic exercise that perfectly develops the chest muscles, triceps and anterior deltoid muscles. This exercise has a beneficial effect on almost all the muscles of the arms and upper body, and is especially good for beginners. In the future, when the muscles of the arms and chest are well trained, this exercise may lose much of its effectiveness and it will be possible to move on to its variation - the incline bench press - this will better work the upper parts of the pectoral muscles.

The bench press has many variations with different grip widths and different techniques for performing the exercise. The main thing you should take care of here is the help of an experienced trainer who will tell you which option to choose and how to perform it for optimal efficiency at a specific stage of development. Safety during the exercise requires either the presence of an assistant to protect the bar from falling, or a power frame with limiters.

Please note: when performing the exercise without a partner, remove the clamps securing the weights to the barbell - in this case, if something goes wrong, you can lift the barbell at one end - and the weights will slide off the other end.

Base for the back muscles

Without basic exercises you can't build a powerful back. Only the most effective ones should be included in the program.

Pull-ups

Beginner athletes do not like this exercise. Experienced bodybuilders love to do pull-ups.

The classic technique looks like this:

1. Hang from the horizontal bar. Hands are positioned 15 centimeters wider than shoulders. Mainly only the forearms are tensed.
2. Take a deep breath and pull yourself up, then exhale boldly;
3. Return to the starting point

Deadlift

It is considered one of the most difficult basic exercises, especially with large weights on the barbell. Develops the muscles of the back, legs and arms.

Technique:

1. The legs should be slightly narrower than the shoulders, the feet should be parallel;
2. The back is straight, the pelvis moves back, a natural deflection should be maintained in the lower back;
3. Bend your body forward, bend your knees slightly, lower your arms down and grab the bar with a comfortable grip;
4. Gently lift the barbell, smoothly straightening your legs. After getting up, you can straighten your back. The shoulder blades are brought together.
5. Exhale and slowly lower yourself until the weights on the bar hit the floor.

Bent-over barbell row

With the help of this exercise, strength increases significantly, muscle volume in the back increases, flexibility and posture become better, and performance in the main strength exercises increases.

Technique:

1. Feet should be shoulder-width apart and slightly bent;
2. Bend over and grab the apparatus;
3. Take a deep breath and pull the barbell toward your waist;
4. Hold this position for a moment, exhale and lower the bar to the floor.

Head Pull

This exercise is most similar to a pull-up, but it is much easier to do. It is recommended for people who do not yet know how to do pull-ups correctly.

Technique:

1. Sit on the top block and press your feet to the ground;
2. You should grab the bar wide, then bend your arms halfway;
3. The back must remain straight throughout the entire approach;
4. Inhale and slowly pull the bar behind your head;
5. After exhaling, you can return to the starting position;
6. Work your back muscles and try to exclude your biceps.

Training in the gym for weight

Any fitness room provides a huge selection of all kinds of machines and exercises. But not all of them are equally useful for gaining weight. Of course, each of them will have a good effect on your body in its own way, but it’s still worth paying attention to basic exercises. Basic mass training includes those exercises that involve several muscle groups at once. These include:

• Bench press.
• Deadlift.
• Squat with a barbell.

Regardless of the schedule on which you practice, these exercises must be included in the program.

Foot base

It's quite difficult to train legs, so many athletes decide that they don't need it. Meanwhile, you cannot build a powerful physique without pumping up this muscle group. Let's look at the basic basic exercises.

Squats

Anyone who regularly squats with a barbell has every chance of developing his physique.

Technique:

1. Stand facing a power rack, place the bar on your trapezius and grab it with a medium grip slightly wider than shoulder-width apart;
2. Step back;
3. Take a deep breath and carefully squat down to parallel;
4. Use your hips to slowly rise up;
5. After this, you can exhale.

Calf raise

Calves are trained by a small percentage of people in fitness centers. At the same time, developing them to the planned size is not as difficult as it seems.

Technique:

1. Set the desired weight, adjust the height and stand on the machine;
2. Your feet should be placed on the edge of the step;
3. Smoothly push your feet down;
4. You can exhale and lift your heels.

Sports nutrition

In the world of bodybuilding, there are a huge number of different foods and supplements. For more effective weight gain during training, it is best to consume the following types:

• Gainers.
• Proteins.
• Amino acids.

Gainers are high in protein and carbohydrates and are best suited for those with an ectomorphic body type.

Proteins contain a large amount of proteins and relatively few carbohydrates compared to gainers. They are ideal for building mass for people of all body types. Both mass gainers and proteins are rich in protein and carbohydrates and contain very little fat, allowing you to build lean muscle mass.

Amino acids are also suitable for all types of people. They accelerate muscle growth and recovery after training.

Hand base

When a person comes to the gym, he first of all wants to make bigger arms. If you follow the basic exercise technique, the results will soon be noticeable.

Dips

This exercise works great on the triceps. It's done like this:

1. Rise up on the bars and rest your straight arms on them;
2. Bend your legs, inhale and slowly push up;
3. Exhale and carefully return to the starting position.

French press

It should be done regularly, but be careful, as the French press is dangerous .

Technique:

1. You need to lie down on a horizontal bench and grab the barbell;
2. Lift the projectile up;
3. Move your hands behind your head 45 degrees, your shoulders should be motionless;
4. Return to the original position, without moving your elbows to the sides.

Close grip press

This press works well on the triceps and engages the deltoid muscles.

Technique:

1. Lie down on a horizontal bench and take the bar with a narrow grip;
2. Take a deep breath and smoothly lower the barbell to your chest;
3. Exhale and lift the projectile.

Barbell curl

It is considered the main basic exercise that perfectly increases the volume of the biceps. The brachioradialis muscle is also involved.

Technique:

1. Feet stand shoulder width apart;
2. Take the barbell, make your back straight;
3. Take a deep breath, bend your elbows and lift the weight to your chest;
4. The elbows do not move at all, the arms do not bend at the wrists;
5. Pause for a moment, exhale, and gently lower the bar.

Dumbbell biceps curl

The best exercise after lifting the barbell. It is done like this:

1. Stand up straight and pick up dumbbells;
2. Inhale and slowly lift the implements;
3. At the midpoint of the brush, you need to turn it outward;
4. Exhale and lower the dumbbells.

Deadlift

No mass training program can be considered as such without deadlifting. This exercise is the most complex of the bodybuilder's arsenal. When performing it, absolutely all muscle groups are involved, but it only works if the technique is followed correctly.

Many novice athletes do not use this exercise in their training due to the fact that they allegedly can injure their back. However, every exercise is dangerous in some way, and you are more likely to get injured without deadlifting. If you do not chase maximum weights, follow the technique and use a fixing belt, then the risk of injuring your back is minimized.

Many mistakes are often made when performing this exercise. Moreover, they are performed not only by beginners, but also by experienced athletes. For example, it is important to know that deadlifts must be performed from the bottom position. That is, there is no need to place the barbell on any racks before starting the exercise.

It is important to do the first lift from the floor using your hips to push - lifting the barbell using only your back can easily cause injury.

Another common mistake is that many people do not consider it necessary to lower the barbell to the floor. Remember, this is as important as touching the bar to your chest when performing a bench press.

Basic exercises for shoulder muscles

Shoulders need to be trained regularly just like other muscle groups. But this should be done carefully, as these muscles are very easy to injure.

Overhead press

Experienced athletes say that the overhead press can help you build impressive shoulders. The technique is:

1. Place the barbell behind your head, keeping your back straight;
2. Inhale and lift the projectile above your head;
3. Pause at the top for a second;
4. Exhale and gently lower the barbell.

A simple standing press can be called similar. Moreover, it is less traumatic. The barbell is pressed from the chest. Everything else is exactly the same.

Dumbbell lateral raises

This layout uses deltas and trapezoids. The technique is:

1. You need to pick up the dumbbells and lean forward;
2. The body should be parallel to the floor;
3. Hands must be fixed at the elbows;
4. Tense yourself and carefully move the dumbbells to the sides;
5. Exhale and return to the starting position.

Barbell row to the chin

A good exercise to load your middle deltoids to the limit. They do it like this:

1. Stand up straight, grab a barbell and straighten your shoulders;
2. Inhale and with the force of the deltas, pull the projectile up;
3. At the end point, pause for a moment, exhale and return to the starting position.

Shrugs

The only exercise that isolates the trapezius well at a basic level. Technique:

1. Take dumbbells and roll your shoulders;
2. Lift them up, trying to make it as high as possible.

What to pay attention to

There is increased stress on the joints, which leads to the development of problems with the musculoskeletal system.

To minimize the risk of developing the disease, you need to follow the following rules:

Before training, you need to warm up well. Cold tendons and muscles are more susceptible to damage if they are cold and not stretched. Be sure to do warm-up and moving exercises.

Keep an eye on your technique. A minimal deviation from correct execution can not only bring little results, but also cause injury.

For the first month, it is advisable to use light weights to develop the correct movements. When this point is passed, you can increase the load.

A training program for gaining muscle mass for a teenager should not contain basic movements.

Increased pressure on the spine during its growth is extremely undesirable. A developing body can train with light weights.

This is just a certain aspect that will help you gain weight as quickly as possible. Also pay attention to a balanced diet and healthy sleep.

The great effect of heavy exercise is achieved due to the work of released hormones. For their high-quality secretion, the body requires the most important micro and macro nutrients.

You need to try to save energy during the period of mass gain and not devote too much time to aerobic exercise.

However, the heart will do a lot of work during this period, and in order to avoid problems with the cardiovascular system, it is necessary to perform moving exercises.