Standard sets of exercises for mass for different areas of the body

You can increase mus­cle vol­ume not only with the help of high-inten­si­ty strength train­ing, which involves work­ing to mus­cle fail­ure. If you cor­rect­ly com­pose a set of exer­cis­es and choose an indi­vid­ual train­ing scheme, you can achieve excel­lent results with­out exhaust­ing work­outs.

Seven effective exercises for pumping muscles

To build mus­cle mass, you can not turn to iso­lat­ed loads, which are used main­ly by pro­fes­sion­al body­builders to main­tain indi­vid­ual mus­cles in good shape. Only 7 phys­i­cal activ­i­ties, which are tra­di­tion­al­ly includ­ed in many fit­ness train­ing pro­grams for build­ing mus­cle vol­ume, will help you pump your mus­cles to the max­i­mum and at the same time not over­strain it.

An effec­tive exer­cise for pump­ing the calf, femoral and gluteal mus­cles. The most effec­tive mus­cle vol­ume increas­es with the use of addi­tion­al weights. The empha­sis of the load shifts depend­ing on the loca­tion of the feet: there are wide plie squats, as well as deep squats, half squats and squats with medi­um legs.

• Dead­lift.

A pow­er­ful phys­i­cal activ­i­ty that allows you to increase the vol­ume of the mus­cles of the back, hips and but­tocks. Addi­tion­al­ly strength­ens the lum­bar mus­cles and devel­ops the strength endurance of the body.

• Push-ups on bars.

A high-inten­si­ty vari­a­tion of the exer­cise for gain­ing mus­cle vol­ume in the area of ​​​​the arms, chest, back. All the large mus­cles of the upper body are active­ly involved in the work: the latis­simus dor­si, pec­toralis major and minor, ser­ra­tus, as well as tri­ceps, biceps and deltas.

• Pull-ups.

A mul­ti-com­plex load that allows you to simul­ta­ne­ous­ly work out your arms, chest and back. Vari­a­tions on the ele­ment include close, wide, and medi­um stance pull-ups that shift the stress to dif­fer­ent tar­get mus­cles. To include in the work of the abdom­i­nal mus­cles dur­ing the exer­cise, you can raise your legs or pull them to the chest.

Redi­rects the load on the large and small pec­toral mus­cles, as well as on the del­toid, biceps and tri­ceps mus­cles of the hands. It is per­formed by direct or reverse grip of the neck.

• Bar pull in an inclined posi­tion.

Thor­ough­ly helps to pump the spinal mus­cles, includ­ing inac­tive den­tate mus­cles, sub­scapu­laris and infra­spina­tus mus­cles.

Recommendations for performing strength exercises

To get the max­i­mum ben­e­fit from strength train­ing for mus­cle vol­ume, all ele­ments must be per­formed in accor­dance with cer­tain rules.

1. Each exer­cise should be done under con­trol: with­out focus­ing on the joints and lig­a­ments, and with the trans­fer of ten­sion to the tar­get mus­cles. In this case, the like­li­hood of injury is reduced.
2. Breath­ing should be rhyth­mic and even: inhala­tion is done with effort (when lift­ing a load or body weight), and exha­la­tion is done with relax­ation (return­ing to the start­ing point).
3. In the course of the entire fit­ness train­ing, it is impor­tant to feel the neu­ro­mus­cu­lar con­nec­tion — the way the loaded mus­cles are reduced. If this is not felt when per­form­ing sev­er­al cycles or sets, then the weight of the pro­jec­tile is too small or the phys­i­cal activ­i­ty is per­formed incor­rect­ly.
4. An increase in mus­cle vol­ume requires com­pli­ance with a cer­tain exer­cise reg­i­men. It is rec­om­mend­ed to train no more than 4 times a week so that the mus­cle fibers have time to recov­er and relax. The opti­mal train­ing time is from 40 min­utes (for begin­ners) to 60 min­utes (for advanced ath­letes). It is also impor­tant to observe the vol­ume of the load. To gain mass, you need to per­form few­er rep­e­ti­tions, but more approach­es (5–7 sets of 8–12 rep­e­ti­tions).
5. Dur­ing exer­cise, it is impor­tant to mon­i­tor the pace and range of motion. To gain mass, you will need to make slow move­ments in the neg­a­tive phase (with resis­tance and max­i­mum mus­cle ten­sion) and faster move­ments at moments of relax­ation.
6. All train­ing com­plex­es are best per­formed accord­ing to the prin­ci­ple of alter­na­tion. The first 2–3 weeks — one set of loads. The next 2–3 weeks are dif­fer­ent. Thus, the mus­cles will not have time to get used to the same type of strength train­ing for mass.

Complexes of fitness training for different areas of the body

In order to effec­tive­ly and quick­ly increase the vol­ume of indi­vid­ual areas of the body, you will need to turn to the tar­get com­plex­es of phys­i­cal activ­i­ty. Effec­tive exer­cis­es on the main areas are nec­es­sary so that both the low­er and upper body zones are pumped even­ly, and the over­all sil­hou­ette is har­mo­nious.

Each set of phys­i­cal exer­cis­es can be car­ried out either accord­ing to the split sys­tem (when a sep­a­rate zone is worked out on each sep­a­rate day of train­ing), or accord­ing to the cir­cu­lar prin­ci­ple (when the exer­cis­es are repeat­ed one after anoth­er in 3–6 cycles). Peri­od­i­cal­ly, train­ing modes can be changed or alter­nat­ed with each oth­er. Also, many fit­ness experts advise com­bin­ing com­plex­es with each oth­er. For exam­ple, the arms are most effec­tive­ly pumped in com­bi­na­tion with the upper chest, the legs — in com­bi­na­tion with the press, the back — with the fore­arms or chest.

• For chest mus­cles.

1. Bench press from the chest lying down.
2. Push-ups with a wide arrange­ment of hands.
3. Pull-ups with a wide grip.
4. Lift­ing dumb­bells in a prone posi­tion.
5. Push-ups on par­al­lel bars.
6. Lift­ing shells in a prone posi­tion on an inclined bench.

• For the back mus­cles.

1. Dead­lift.
2. Pull-ups with the elbows behind the back.
3. Breed­ing dumb­bells stand­ing in dif­fer­ent direc­tions.
4. Lean­ing back with dumb­bells.

• For the press and abdom­i­nal area.

1. Basic twist­ing on an incline bench.
2. Hyper­ex­ten­sion.
3. Hang­ing leg rais­es on the hor­i­zon­tal bar.
4. Pulling the legs to the chest with an empha­sis on the bars.
5. Plank on the fore­arms.
6. Side plank.

• For leg mus­cles.

1. Weight­ed squats.
2. Front lunges on each leg.
3. Back lunges.
4. Roman pull.
5. Bul­gar­i­an squats with dumb­bells.

• For the upper shoul­der gir­dle.

1. Pull-ups with a nar­row grip.
2. Push-ups with nar­row arms.
3. Curl of dumb­bells for biceps.
4. Pullover dumb­bells from behind the head.
5. Army bench press with a nar­row grip.
6. Push-ups of the body on the uneven bars.

Effec­tive exer­cis­es of the basic com­plex will help in pump­ing mus­cles. Their main advan­tage is that they are acces­si­ble even to begin­ners and do not require the use of com­plex sports equip­ment. Just a few shells — a bar­bell, bars, dumb­bells and a hor­i­zon­tal bar — will help to make the fig­ure ath­let­ic, and the mus­cles embossed and notice­able.