Effective basic exercises for muscle growth

An inten­sive and high-qual­i­ty increase in mus­cle mass is the main goal of most men who reg­u­lar­ly vis­it the gym or per­form strength exer­cis­es at home. To achieve this goal as close as pos­si­ble, to make the work of build­ing mus­cle as pro­duc­tive as pos­si­ble and to achieve a pro­por­tion­al ath­let­ic fig­ure, you need to cor­rect­ly design a fit­ness pro­gram, includ­ing the best basic train­ing move­ments for mus­cle growth.

Exercises for the development of the muscles of the arms, chest and entire shoulder girdle

To stim­u­late the growth of the mus­cles of the upper limbs, the fol­low­ing set of exer­cis­es should be per­formed reg­u­lar­ly:

• Push-ups on bars.

The exe­cu­tion tech­nique is quite sim­ple: you need to hang on the uneven bars, straight­en your elbows while inhal­ing and lift your own body weight. Then exhale and return to the low­er posi­tion. Such push-ups qual­i­ta­tive­ly work out the tri­ceps and chest mus­cles, and the inten­si­ty of the load exert­ed on these mus­cles can be adjust­ed by chang­ing the ini­tial posi­tion of the palms on the uneven bars.

• French press.

This exer­cise can be per­formed with both dumb­bells and a bar­bell, while the posi­tion of the body can also be dif­fer­ent. Per­form­ing this bench press with a bar­bell in the prone posi­tion, you need to grab the neck with a direct grip, raise the pro­jec­tile above your face and bend your elbows, bring­ing the bar­bell to the top of your head. By includ­ing var­i­ous vari­a­tions of the French bench press in fit­ness train­ing, you can adjust the degree of load on indi­vid­ual mus­cle seg­ments of the tri­ceps.

• Close grip bench press.

To per­form this bench press, you need to lie on a bench, take the bar­bell with an over­hand grip, plac­ing your palms on the neck as close to each oth­er as pos­si­ble. While inhal­ing, squeeze the work­ing weight, and at the peak of the load, exhale and return the pro­jec­tile to its orig­i­nal posi­tion. This exer­cise effec­tive­ly forms the relief of the tri­ceps, giv­ing it a beau­ti­ful shape.

• Bend­ing the arms with lift­ing the bar­bell for biceps.

Stand up straight, grab the bar­bell with a medi­um grip, point­ing your wrists away from you. Inhale and bend your elbows, bring­ing the pro­jec­tile to the upper chest. Exhale and low­er the bar, try­ing not to ful­ly extend your elbows so as not to injure them. If you use a nar­row grip width dur­ing fit­ness train­ing, then in this way you can work out the inter­nal mus­cle seg­ments of the biceps.

• Bend­ing the arms with lift­ing dumb­bells and turn­ing the wrists to work out the biceps.

Stand­ing straight, take the dumb­bells so that the wrists are direct­ed to the hips. Inhale and, bend­ing your elbows, bring the pro­jec­tile to your shoul­der, while turn­ing your wrists to the body.

In order to pro­vide a high-qual­i­ty pow­er load on the mus­cles of the shoul­der gir­dle, it is nec­es­sary to include the fol­low­ing train­ing move­ments with weights in the fit­ness pro­gram:

• Bench press behind the back of the head in a sit­ting posi­tion.

Keep­ing your back straight, take the pro­jec­tile so that the bar is behind your head at neck lev­el, inhale and squeeze the bar up. Exhale and bring the pro­jec­tile behind your head again. This exer­cise works the frontal and mid­dle sec­tions of the delta, as well as the top of the trape­zoid.

• Breed­ing dumb­bells in an incline.

Stand­ing straight, tilt the body, keep­ing your back straight. From a posi­tion in which the arms with dumb­bells are freely low­ered along the low­er limbs, you need to spread the shells to the sides, rais­ing them no high­er than shoul­der lev­el. These weight­ed rais­es are very effec­tive in shap­ing the del­toid mus­cle.

• Pull bar to the chin.

Stand up straight, grab the bar with an upper mid­dle grip and, while inhal­ing, pull the bar to your neck, spread­ing your elbows to the sides. Exhale and low­er the pro­jec­tile to the start­ing posi­tion. This ele­ment of fit­ness train­ing is most often used to draw a clear relief bor­der between the del­toid and trapez­ius mus­cles.

This sim­ple but effec­tive trape­zoid exer­cise is done like this: stand up straight, hold­ing the dumb­bells with your arms out­stretched near your hips, raise your shoul­ders as high as pos­si­ble and low­er them with­out bend­ing your elbows.
To pump up the pec­toral mus­cles, you need to per­form the fol­low­ing exer­cis­es:

• Bar­bell and dumb­bell press­es, lying on a hor­i­zon­tal and inclined bench.

All of their vari­eties are aimed at increas­ing the mus­cle mass of the chest. Using var­i­ous vari­a­tions of the press­es, you can work out every­thing, includ­ing the small­est, pec­toral mus­cles, as well as involve the tri­ceps, deltas, and sta­bi­liz­er mus­cles.

• Breed­ing dumb­bells in a prone posi­tion.

Lie down on a bench, stretch the dumb­bells in front of the chest, slight­ly bend the elbow joints and spread the upper limbs to the sides. This exer­cise con­tributes to the for­ma­tion of the relief of the chest.

Lying on a bench, take a dumb­bell with both hands, fix­ing it on out­stretched arms in front of your face. Inhale and as you exhale, bring the pro­jec­tile to the top of your head. Slow­ly return the dumb­bell to the start­ing posi­tion.

Basic fitness workout for back and leg muscle growth

The mus­cles of the back and low­er extrem­i­ties deserve no less atten­tion than the mus­cles of the upper body. Only by com­pre­hen­sive­ly work­ing out both the top and the bot­tom, it is pos­si­ble to achieve a pro­por­tion­al devel­op­ment of the body. To increase the vol­ume of mus­cles in the low­er extrem­i­ties, you need to per­form the fol­low­ing basic train­ing move­ments dur­ing fit­ness class­es:

• Dead­lift.

Stand in front of a bar­bell on the floor. Bend over, keep­ing your back straight and pulling your pelvis back, grab the bar, lift the pro­jec­tile, lead­ing it along a ver­ti­cal path clos­er to the low­er limbs. Fix the pro­jec­tile in the upper posi­tion for a few sec­onds and low­er it. When doing this exer­cise, you need to keep your knees and elbows slight­ly bent and always keep the spine straight.

• Squats with a bar­bell fixed on the shoul­ders.

Stand­ing straight, remove the bar­bell from the rack, sit down a lit­tle under the bar, put the pro­jec­tile on your shoul­ders, name­ly on the del­toid mus­cle, take a step back from the rack and sit down, mov­ing your pelvis back, but with­out bend­ing your spine. Stay in a squat, in which the but­tocks are just below the knees, for a few sec­onds and, push­ing off with your heels, straight­en up, first rais­ing the pelvis, and then unbend­ing the low­er limbs.

To pump back mus­cles in fit­ness class­es, you need to add the fol­low­ing train­ing ele­ments:

• Pull-ups.

The vari­ety of pull-up options, the essence of which is to lift the weight of your own body while hang­ing on the hor­i­zon­tal bar, allows you to work out a large num­ber of mus­cle groups of the back and shoul­der gir­dle.

• Bent over bar­bell.

This ele­ment of fit­ness is used as a sup­ple­ment to the dead­lift and is tech­ni­cal­ly per­formed in almost the same way. The dif­fer­ence lies in the posi­tion of the body — it should be tilt­ed at an angle of 45 degrees.

• Ver­ti­cal trac­tion behind the head, per­formed in a block sim­u­la­tor.

When per­form­ing this exer­cise, you need to work with your hands strict­ly in the plane of the body and con­trol that the upper limbs do not pro­trude back­ward. By reg­u­lar­ly per­form­ing head pulls, you can quick­ly form a mas­cu­line /-shaped body sil­hou­ette.

Recommendations for conducting fitness classes

Hav­ing decid­ed on the best exer­cis­es for build­ing mus­cle mass, you need to cor­rect­ly orga­nize the train­ing process so that the work is as pro­duc­tive as pos­si­ble. To do this, you must fol­low a num­ber of rec­om­men­da­tions:

• Before per­form­ing the basic com­plex, it is nec­es­sary to con­duct a warm-up. You need to com­plete a fit­ness work­out with a hitch. Dur­ing the hitch, it is nec­es­sary to stretch the mus­cles on which the load was applied;
• the opti­mal num­ber of sets and rep­e­ti­tions in each of them for build­ing mus­cle mass is 4–5 sets of 3–8 rep­e­ti­tions;
• the work­ing weight must be select­ed so that the last rep­e­ti­tion in the approach is done on the verge of mus­cle fail­ure.