An ath­let­ic body is the dream of many men. This goal is quite achiev­able if you reg­u­lar­ly per­form a set of exer­cis­es aimed at increas­ing the vol­ume and improv­ing the relief of mus­cles. In our arti­cle, we will give some rec­om­men­da­tions that will help you quick­ly solve the tasks. The exer­cis­es below are designed for begin­ners in the gym.

Theoretical part of the complex of exercises

In order for mus­cles to grow, they need to be giv­en a seri­ous, dosed load. This prob­lem is solved by a well-designed basic set of exer­cis­es. Its fea­ture is the fact that it loads not one, but the whole mus­cle group. Such train­ing move­ments are also called mul­ti-joint, as they force sev­er­al joints to work.

To pump mus­cles well, you will have to deal with large weights, the choice of which is based on an indi­vid­ual approach. The weight of sports equip­ment and the amount of load on the sim­u­la­tors must cor­re­spond to the phys­i­cal fit­ness of the ath­lete, the struc­tur­al fea­tures of his body.

The basic set of exer­cis­es allows you to achieve the fol­low­ing results:

  • increase in mus­cle vol­ume;
  • burn­ing excess fat;
  • improv­ing the relief of the mus­cu­lar corset;
  • improved mus­cle response to brain com­mands.

Sports med­ical data indi­cate that mus­cle growth is no longer depen­dent on the weight of work­ing sports equip­ment, but on the lev­el of hor­mones in the human blood, such as testos­terone and soma­totropin. Their release just hap­pens in the process of strength train­ing. And the high­er the load, the greater the dose of hor­mones syn­the­sized in the body. Effec­tive exer­cis­es that solve the prob­lem of increas­ing mus­cle mass active­ly involve the lungs and cen­tral ner­vous sys­tem. This speeds up meta­bol­ic process­es and pro­motes accel­er­at­ed growth of mus­cle tis­sue.

Basic fitness exercises

Basic fitness exercises

Start­ing to work on your fig­ure, use the fit­ness exer­cis­es of the main com­plex, exam­ples of which we will give below. They will cre­ate a base for increas­ing the vol­ume of mus­cles and will make it pos­si­ble to fur­ther work on the relief of the body.

  • Dead­lift.

This is an effec­tive exer­cise that per­fect­ly devel­ops the mus­cles of the body and includes a large num­ber of mus­cles in the work:

  • back exten­sors;
  • femoral biceps;
  • but­tocks;
  • trape­zoidal;
  • semi­tendi­nous;
  • quadri­ceps femoral;
  • mem­bra­nous.

You need to per­form dead­lift in 2–3 sets of 10 rep­e­ti­tions. Ini­tial weight — no more than 40 kg. In this case, you need to ensure that the weight­ing agent ris­es with a straight back. If dif­fi­cul­ties arise, then the weight of the bar should be reduced. In case of back pain, it is nec­es­sary to post­pone the imple­men­ta­tion of this strength exer­cise until the mus­cu­lar corset of the spine is strength­ened on oth­er sim­u­la­tors.

In a set of exer­cis­es to increase mus­cle mass, there must be squats. They per­fect­ly load the legs, stretch the chest and help increase the vol­ume of the lungs.

Dur­ing squats, the fol­low­ing mus­cles work:

  • caviar;
  • large but­tocks;
  • press;
  • quadri­ceps;
  • back exten­sors;
  • ham­strings;
  • soleus.

You can use a bar­bell or dumb­bells to per­form this exer­cise. When work­ing with large weights, you need to wear an ath­let­ic belt. Squats can be deep or par­tial. As the lev­el of train­ing increas­es, the squat should tend to the low­est pos­si­ble point.

In the basic set of exer­cis­es, this ele­ment of strength train­ing occu­pies one of the main places. The bench press can be per­formed in var­i­ous ways: clas­sic, on an incline bench, in touch, etc. To acti­vate the work of dif­fer­ent mus­cle groups, you can change the width of the grip of the bar. The bar­bell press makes the mus­cles work inten­sive­ly:

  • chest;
  • tri­ceps;
  • deltas;
  • shoul­der.

When doing the bench, do not for­get about the insur­ance that the assis­tant must pro­vide.

  • Pull-ups on the hor­i­zon­tal bar.

This pow­er ele­ment will make your mus­cles more promi­nent and “dri­er”. Pull-ups are designed to work:

  • biceps;
  • exten­sors of the fore­arms;
  • broad back mus­cles;
  • shoul­ders;
  • den­tate mus­cles.

You can pull up with a wide, medi­um and nar­row grip. Begin­ners should learn the exer­cise, start­ing with a medi­um grip.

This method of lift­ing the bar is also called the army bench press. It is designed to work out the mus­cles of the shoul­der gir­dle:

  • tri­ceps;
  • del­toid mus­cles;
  • upper chest.

In the absence of a bar­bell, the stand­ing press can be done with dumb­bells.

Optimal loads and effective exercises

Optimal loads and effective exercises

In order for strength train­ing to give the desired effect, you need to cor­rect­ly build your train­ing plan. Begin­ners can be advised 3‑time class­es. That is, a day of train­ing should be fol­lowed by a day of rest. The dura­tion of the train­ing is no more than 1.5 hours. If sev­er­al sets are per­formed, then between them you need to take a break of 2–3 min­utes.

In the first stage of train­ing, it is bet­ter not to include exer­cis­es for iso­lat­ed mus­cle pump­ing. First you need to mas­ter the basic com­plex. This could take a whole year. But there is no need to rush.

Spend the first class­es with small weights. The mag­ni­tude of the loads and the inten­si­ty of class­es should increase grad­u­al­ly. In the train­ing process, the body can get used to cer­tain exer­cis­es. This reduces their effec­tive­ness. There­fore, it is peri­od­i­cal­ly nec­es­sary to change not only the weight of sports equip­ment, but also the num­ber of rep­e­ti­tions, sets, rest time between them.

To elim­i­nate the pos­si­bil­i­ty of injury, use a wide ath­let­ic belt when per­form­ing pow­er ele­ments. It will reduce the load on the spine and acti­vate the mus­cles of the press and back.

For gain­ing mus­cle mass, not only effec­tive exer­cis­es are impor­tant, but also prop­er nutri­tion. It’s not worth overeat­ing. It is bet­ter to build your diet on 5 meals a day in a metered vol­ume. Since the goal of such train­ing is to gain mus­cle mass, it is rec­om­mend­ed to include pro­tein in your menu as the main source of pro­tein nec­es­sary for mus­cle growth. Ath­letes most often use whey pro­tein, which con­tains many amino acids and trace ele­ments in addi­tion to pro­tein. Casein pro­tein is absorbed more slow­ly than whey. It is also suit­able for mus­cle growth. Those ath­letes who have aller­gic reac­tions to whey or casein pro­tein can be advised to use its soy ana­logue as a sports nutri­tion. In addi­tion to pro­tein, gain­ers, cre­a­tine and, of course, vit­a­mins will help mus­cle growth.


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