Strength fitness — a set of basic exercises to increase muscle mass

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:

• Pull-ups.

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.

• Dead­lift.

This exer­cise strength­ens and devel­ops the mus­cles of the back and legs, and also helps to increase phys­i­cal indi­ca­tors of strength.