Most men want to have an athletic figure, a characteristic feature of which is well-developed muscles. For a qualitative increase in muscle volume, it is necessary to regularly perform basic strength exercises. Working with maximum weights leads to the formation of microtraumas in muscle tissues, during the regeneration of which the body forms new cells. Due to this process, the mass of muscles also increases.
Fitness workouts for muscle growth on the arms and shoulders
In order to achieve broad shoulders and strong arms, fitness classes for men must necessarily include such training movements with their own and additional weight:
- Push-ups on bars.
With the help of such push-ups, the technique of which is to lift the weight of your own body, holding on to the bars, you can effectively increase the volume of the pectoral and triceps muscles of the shoulders. Using different grips and changing the position of the hands when performing this element of fitness training, you can shift the focus of the load on one or another muscle group.
- French bench press lying on a bench in a horizontal position.
To perform it, you need to take the starting position lying down, fixing the working weight in front of you on outstretched arms. As you exhale, bend your elbows and lower the projectile to the level of the crown, and then raise it, returning to the starting position. This exercise increases the volume of the triceps, as a result of which the upper limbs look more masculine.
- Lifting the bar for the growth of the biceps.
Stand up straight, holding the bar so that the wrists are turned away from the body. Then you need to bend your elbows and bring the working weight to the upper torso. By changing the initial distance between the hands in this exercise, you can increase or decrease the load on different segments of the biceps of the shoulders.
- Elbow curls and dumbbell raises to increase bicep volume.
The main technical nuance, due to which the muscles of the upper arms grow when performing this element of fitness training, is to turn the wrist while bending the upper limb and lifting the projectile to the shoulder.
- Bench press, in which the projectile in the starting position is behind the head and returns to the back of the head. This bench press allows you to work out most of the muscles of the shoulder girdle.
- Breeding the upper limbs with dumbbells to the sides with an inclined position of the body.
Stand up straight, bending your knees slightly and tilting your torso, while avoiding arching in your back. From the starting position of the shells, in which they are held in freely lowered hands, you need to spread the dumbbells to the sides, slightly rounding the elbows at the extreme point of the lift. By including this training movement in fitness classes, you can significantly increase the deltoid muscle and give it a beautiful relief outline.
Standing straight and holding the barbell on straight upper limbs, inhale and pull the bar to the neck, almost to the level of the chin, while spreading the elbows. This exercise is used to form a clear relief line separating the trapezoid and delta.
This training movement is distinguished by a simple technique in which you need to hold weights in your hands, for example, dumbbells or pancakes from a barbell, and raise and lower your shoulders.
Fitness classes to increase the mass of the pectoral muscles
To stimulate an increase in the volume of the muscles located on the chest, it is necessary to regularly perform such exercises with additional weight:
- Bench press performed lying on a horizontal sports bench.
Lie on your back, take the bar with a wide grip (with a narrow arrangement of the palms, most of the load is redistributed to the triceps), bring the projectile to the chest and, as you exhale, lift it with outstretched arms, squeezing the working weight in front of you. This exercise is used not only to work out the pectoral muscles, but also for the triceps, as well as the front delta.
- Incline bench press.
The technique of this bench press is similar to the above classic element. Working on a positive incline bench can increase the mass of the muscles located on the upper torso, and if you perform this exercise in a negative incline, when the head is lower than the legs, you can stimulate muscle growth in the lower chest.
- Dumbbell bench press lying on a horizontal or inclined bench.
Performing bench presses with dumbbells allows you to increase the range of motion due to the fact that the starting point of lifting the shells is slightly lower than when working with a barbell. In addition, during fitness training with dumbbells, the load on the muscles of the torso increases, since working with these shells stimulates the activity of stabilizing muscles.
- Breeding dumbbells lying on a bench.
Lie down and place the dumbbells in front of the chest on the outstretched upper limbs. Exhaling, you should spread the shells to the sides, slightly rounding your elbows. This training movement is used in fitness classes to give an attractive bulging shape to the chest and to form a clear muscle relief.
A set of exercises for the development of the muscles of the back and lower extremities
To provide a high-quality power load on the muscles of the back and legs in order to increase muscle mass, it is necessary to add a set of training movements to the fitness training, which includes the following elements:
Lifting the weight of your own body, during which you need to hold on to the horizontal bar with various grips. The element effectively works out the muscles of the back and a number of other muscle groups.
- Rod pull, during which the body is in an inclined position.
This version of the pull is used in fitness classes to increase the width of the back by building muscle.
- Squats with a barbell fixed in the region of the deltoid muscle.
This training movement develops the muscles of the back, the gluteal and soleus muscles, as well as the adductor muscles of the thighs.
This exercise strengthens and develops the muscles of the back and legs, and also helps to increase physical indicators of strength.