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
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.
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;
- quadriceps femoral;
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:
- large buttocks;
- back extensors;
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:
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:
- extensors of the forearms;
- broad back muscles;
- 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:
- deltoid muscles;
- upper chest.
In the absence of a barbell, the standing press can be done with dumbbells.
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.