Experienced athletes know that gaining muscle mass is not as easy as it seems at first glance. In order to increase muscle volume evenly and so that the end result looks aesthetically pleasing, it is necessary to focus not on isolating loads, but on basic exercises.
In bodybuilding, there are many different physical exercises that are ready to provide an ideal body with a well-developed relief and impressive volume in a short time. All athletes can perform them, regardless of gender and age.
Most of the physical activity used in fitness training to build muscle is carried out with the help of additional weights. However, beginners at the initial stages can perform basic loads without weighting — to master the technique.
Basic chest exercises
All standard physical exercises for increasing the volume of the pectoral muscles are represented by bench presses of various modifications. To perform the load, it is recommended to use weights of medium weight.
- Bench press lying.
A basic exercise that is performed on a horizontal or inclined bench. The lower the angle of inclination of the support, the stronger the load on the large and small pectoral muscles. Also, when performing physical activity, the type of grip is important. An extended grip on the bar puts the stress on the chest muscles, while a narrow grip puts the stress on the arms.
When performing an element on a bench, it is important to periodically change the angle of its inclination. Thus, it will be possible to work out all the bundles of the pectoral muscles: lower, upper, and even the deepest (for example, dentate).
Dumbbells are one of the best shells for building up the volume of the pectoral muscles. The basic press up with a parallel raise of the arms develops the small muscle of the chest, and if you reduce the inventory at the top point, then the emphasis shifts to the large pectoral muscles.
- Standing dumbbell spread.
Breeding paired shells in an incline accentuates stress during fitness training on the middle part of the pectoralis major muscle. In addition to increasing volume, this load carefully works out the relief of the chest.
Physical exercises for the muscles of the back
Physical loads on the spinal muscles are represented by powerful exercises with traction or with their own weight. The higher the weight of the burden, the more actively the latissimus dorsi and rhomboid muscles grow.
Pulling the torso to the chin allows you to use the latissimus dorsi, as well as the trapezium, rhomboid and small subscapular muscles. Performed with a standard setting of hands. When pulling up, it is important to take the elbows back to the maximum displacement of the shoulder blades towards each other.
Standard physical exercise of a multi-complex type. At the same time, it increases the volume of large dorsal muscles, develops the buttocks and hips. It is important to lower the projectile just below the level of the knee joints so that the load is correctly transferred to the target muscles.
- Bar pull in an inclined position.
The thrust of a heavy barbell in an inclined position allows you to make the back wider, and the large muscles are clearer and more voluminous. This physical activity works especially effectively if you perform traction in full amplitude — up to the maximum retraction of the elbows back and a feeling of tension in the subscapularis zone of the back.
Strength training for thighs, legs, buttocks
Highly effective loads for the hips, calves and gluteal muscles are widely popular and are included in various basic training complexes for beginner bodybuilders.
- Weighted lunges.
These physical exercises can be performed with different types of weights, including various modifications of the barbell (curve or classic neck), kettlebells and dumbbells. During the training, the gluteus maximus muscles are involved, as well as the hamstrings. The higher the weights are (on the biceps, along the torso, on the shoulders, above the head), the more powerful the load on the target muscles.
- Barbell squats.
They qualitatively increase the volume of the quadriceps of the thighs and auxiliary muscles involved in the abduction-adduction of the legs. At the same time, the small and large gluteal muscles, as well as the longitudinal muscles of the lower leg, are additionally loaded. With wide squats, the extensor muscles of the back and part of the abdominal muscles are included in the work.
- Rise on half toes.
A simple load for gaining muscle mass in the calf area. For impressive results, it is better to perform an element with weights: a barbell, dumbbells or weighted cuffs.
Hand Fitness Workouts
The complex of fitness training for building muscle volume in the arm area includes loads with both weights and body weight. Elements are usually aimed at pumping two main zones — biceps and triceps.
- Push-ups on bars.
A powerful basic load that simultaneously loads the triceps muscles of the hands and pectoral muscles. The level of load largely depends on the position of the hands: the closer the elbows are to the body, the more powerful the chest is involved. The farther the hands are from the support, the better the hands are pumped.
- Bench press with a narrow setting of hands.
Standard physical activity will allow you to shift the emphasis to the biceps and triceps, if you place your hands on the bar a little narrower than shoulder width. In addition to increasing mass, it works out the relief of the target muscles, making the hands more athletic and attractive.
- Lifting the bar for biceps.
An effective exercise that activates the work of the biceps of the hands. It evenly loads both bundles of biceps at once, and also involves the longitudinal forearm muscles.
- Dumbbell pull to biceps.
Highly effective load that allows you to qualitatively engage the biceps. The target muscles begin to contract after just a few sets, and if you turn your palms down while gripping the dumbbells, the intensity of the training increases even more.
Shoulder girdle fitness workouts traditionally include a variety of lift variations. Most of these loads are universal, because in addition to the shoulders, other muscles are also developed (most often the arms, chest or upper back).
- Lifting the bar from behind the head.
In this variation of lifting the barbell, the neck does not lie on the chest or biceps, but behind the head — on the shoulders. So the emphasis of tension moves to the front deltas and upper bundles of the trapezius muscle.
- Breeding dumbbells in an inclined position.
An effective load to engage the posterior deltoid muscle bundles. Additionally, it allows you to pump the trapezium and extensor muscles of the shoulders.
- Classic scars.
The best isolating load for the shoulders. In the process of execution, the trapezium and all bundles of the deltoid muscles actively work. With the help of the exercise, you can not only increase the volume of the shoulder area, but also get rid of stoop and make the silhouette of the shoulder girdle more powerful.