A set of body weight is necessary for both professional bodybuilders and men who want to have a beautiful and healthy body. With insufficient muscle mass, the relief will not look so impressive. Therefore, it is important to start building it up with the help of special exercises. In addition, do not forget that sports nutrition for weight gain is also necessary in many cases.
The importance of proper exercise for mass gain
If you thoughtlessly go to the gym and perform muscle exercises at your own discretion, you will not be able to gain muscle mass. For these purposes, you need a training plan that will include special exercises. These are, first of all, those that simultaneously activate a large number of joints and muscles. At their core, they are basic, for example, the simultaneous work of the ankle, hip and knee joints is possible when performing squats with a barbell. If you perform fitness elements separately for each joint, then more time is spent, and the effectiveness of training for weight gain decreases.
When performing any exercise, it is important to follow the correct technique in order to eliminate the risk of injury and evenly distribute the load. It is better to study it in advance, before starting training. In addition, you should warm up the whole body, doing a warm-up before the main load.
Muscle exercises that promote mass gain
There are several basic exercises for muscles and joints that allow you to increase body weight:
- The deadlift is the most effective exercise for the muscles.
When it is performed, it is possible to use the maximum number of them and gain weight. Technique: stand up straight, placing your feet under the bar, lower your arms along the body, take a deep breath. Tilt your upper body slightly forward. Straining your lower back and bending your knees, lower yourself, grabbing the barbell with your hands. Raise it until your back is fully extended. Then lower the bar, performing all the steps in reverse order. In this case, the following rules must be observed:
- the back is even from the beginning to the end of the element (do not round the lower back);
- look straight ahead, do not lower your head;
- do not make sudden movements, do everything slowly;
- before lifting the barbell, do a warm-up;
- do the first approach with a neck without pancakes;
- during the execution of the element, rely on the entire foot;
- feet should be located under the neck;
- do not bend your arms at the elbows;
- observe symmetry, making the girth the same on both sides;
- increase the weight gradually.
The projectile is located on the shoulders. This activates all the muscles of the lower body, as well as the muscles of the back and abs. The exercise should be done in a safety rack. It is necessary to position the projectile so that it is convenient to remove it. Go under the bar, spread your legs wider than your shoulders, point your socks to the sides at 30–35 degrees, crouching slightly. Align by placing the projectile on the trapezius muscles. Grab the bar wider than shoulder width from behind so that the thumb is on the bottom, the other 4 are on top, and the palm looks forward when grabbing. When removing the projectile, the back should be flat. The bar is parallel to the middle of the thighs and heels. Lowering is carried out on inspiration, lifting — on exhalation. Lower yourself until your thighs are parallel to the floor. At the same time, the pelvis is slightly retracted.
- Bench press in the prone position.
It includes mainly the muscles of the upper body (pectoral, deltoid and triceps), as well as the back, legs and abs.
Lie down on a bench with racks so that your hands reach the bar in a strictly vertical position. Asking someone to secure for removing and returning the projectile to the rack will save time and effort. Do not turn your head, shoulder blades and pelvis rest against the bench, legs are widely spaced, socks and knees look slightly to the sides. The legs are also a support. The girth of the bar should be wider than the shoulders, but not too much. The bar is wrapped around the back so that the palm faces forward (rather than up or down). Having removed the projectile, place it above the center of the chest. Bring the shoulder blades together, inhale and slowly lower it down until it slightly touches the chest. During the exercise, do not press your elbows to yourself, do not pull the bar forward or backward. Then, exhaling, squeeze the projectile straight up.
- Pull-ups on the horizontal bar — allow you to build back muscles and create a V‑shaped torso.
However, for this it is necessary to grasp the crossbar with arms wide apart. Grasping the crossbar with your hands, you need to do pull-ups so that the chin at the top point is higher than it. When grasping, the palms should be directed forward. Rise — on the exhale, fall — on the inhale. When lowering, do not fully straighten your arms — your elbows should be slightly bent. When lifting the body up, the elbows should be turned back, without pressing them to yourself. When performing this exercise, the whole body should be in a tense state, you can not swing. For beginners, it is enough to pull up 10–12 times, and when the load seems small, it will be possible to hang the weights. The number of approaches is 3.
- Pull-ups on bars.
Grab the projectile with your hands from the outside, fix the chin on the chest, raise the legs and cross in the shins, bring the shoulder blades together. It is better to start the exercise from top to bottom, that is, the arms are even, and the upper body is located above the bars. On inspiration — lowering, on exhalation — lifting. It is necessary to go down until the bend of the elbows forms a right angle. Lowering should be slow, lifting — fast, but not sharp. Do not swing your body, do not turn your head, only your hands work.
Doing muscle exercises alone is not enough to gain weight. You should also not neglect good rest and sports nutrition for weight gain.
Sports nutrition for mass gain as an important component of training
Training is only an impetus to the growth of muscle mass. And the process of its recruitment is carried out during the rest. Therefore, healthy sleep at night is important, as well as proper sports nutrition for weight gain.
It is necessary that the food includes a large amount of vitamins, minerals, carbohydrates and protein. You should also eat the required number of calories per day. To calculate it, you need to multiply your weight by 30, and add 500 to the resulting number. This will be the optimal number of calories for weight gain. Most of the food (50–60%) should be carbohydrates, in second place are proteins (20–30%), everything else is fat. In addition, you can use whey and casein proteins.
Having mastered the correct technique for performing exercises for gaining mass and providing yourself with a complete diet, it will not be difficult to get closer to your cherished goal. The main thing is patience, perseverance and dedication.