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.

  • Chin-ups.

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.

  • Dead­lift.

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

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 exercises

Shoulder exercises

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.


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