February 4, 2016 Admin Home page » Nuances of the training
The best exercises for muscle growth are described, as well as a set of basic exercises for training individual muscle groups, all supported by important tips and training videos.
To achieve any goal, you need a clearly laid out plan of action, in our case this is the right set of necessary exercises. This article contains the best of the best exercises that will give impetus to the growth of muscle mass.
They are mainly divided into 3 large sections:
- exercises with your own weight - exercises with a barbell - exercises with dumbbells
Moreover, at first it is advisable to use a barbell and dumbbells and only then move on to simulators, despite the fact that recently simulators are being improved, for muscle growth, give preference to the initial part of the workout with dumbbells and barbells, due to the fact that many stabilizer muscles are involved in the work .
For example, pull-ups are much better than lat pull-downs, squats with a barbell are more effective than leg extensions in a machine, and a bench press is more useful than a chest press in a machine. Below we will talk about the seven most effective exercises for building muscle.
Exercises for muscle growth: hot 7
1) DEADLIFT - its greatness is difficult to overestimate; using it, almost all the muscles of our body are involved in the work, and the back, legs and buttocks receive a special load. It allows you to gain more than one kg. muscles and develop the athlete's strength.
2) SQUATS are an excellent exercise for developing strength and muscles of the lower body, no matter how trivial it may sound, but squats allow you to produce additional growth hormone testosterone, which determines the growth of muscle mass throughout the body. Be sure to include it in your exercise arsenal and you will be rewarded with muscle hypertrophy.
3) THE BENCH PRESS is an exercise that completes the golden three for a basic increase in muscle volume. It is performed both with a barbell and dumbbells, using various options.
4) PUSH-UPS – an effective exercise for the upper body; depending on the execution, the triceps or pectoral muscles are actively involved in the work, and the load also falls on the deltoids. They are rightly called core development squats.
5) PULL-UPS - an excellent basic exercise for developing the back and biceps, the beauty of it is that you don’t need to visit the gym, you just need to have a bar and desire at hand. This is a difficult but necessary exercise, even the most experienced athletes cannot perform a large number of repetitions, but it gives real results.
6) SEATED PRESS - it is performed with both a barbell and dumbbells, this is a wonderful way to develop the muscles of the shoulder girdle. Some people prefer the military press, but it is done standing, so the use of a lifting belt is mandatory, and the technique for avoiding stress on the lower back is impeccable.
7) PULL-OUTS – an old exercise covered in moss, but excellent for developing strength and mass in the central and upper back, and if done with a push-back grip, the biceps are actively involved in the work. The leaders are the bent-over barbell row and the T-shaped row. Although it was said earlier that free weights are slightly better than machines, it is the seated rows to the waist and chest in the machines that perfectly load the back muscles.
After you have become familiar with the most important exercises for developing strength and increasing muscle size, it’s time to move on to a set of exercises for developing specific muscle groups.
Exercise machines or free weights?
No matter what supporters of free weights say, “simulators for girls, only barbells, only hardcore,” the muscles don’t care where they get the load from. Be it a technically complex device with levers and cables, or just a piece of iron with a handle. No difference.
The only difference is how effectively you can load the target muscle. For example, to train quadriceps, cable extensions are only suitable as a “finishing” exercise with a relatively light weight. For heavy loads, squats with a barbell are better suited as a multi-joint, basic movement that will be more effective as part of gaining mass. But biceps curls on the upper block are a unique exercise, because with free weight it is impossible to achieve a peak load at the end of the movement. In addition, if you have certain injuries, it is not possible to do some exercises with free weights. Therefore, it is worth considering simulators from the point of view of efficiency, and not some stupid principles. But it’s still worth giving this to exercises with free weights, which form the basis of the simplest and most effective movements for gaining muscle mass.
The best exercises for the back
1) Deadlift is the “mother” of all exercises for developing the back, the most effective and mass-building, it puts the maximum load on the latissimus and all other muscle groups of the body.
2) Pull-ups - a basic exercise for building a wide, powerful back and strengthening the upper body, give preference to it instead of pulling the upper block to the chest.
3) Bent-over barbell (dumbbell) rows – give preference to barbells, and use dumbbells if you have really large weights that can thoroughly work your back muscles.
4) Bent-over dumbbell rows are a good way to work the latissimus dorsi muscles, an excellent replacement for lower back pain when it is difficult to perform barbell rows.
5) Shrugs are the best exercise for creating the dome effect of the back, the leader in pumping the uppermost part of the back.
Advantages of the "base"
- The entire muscle mass is comprehensively worked out, all body systems are trained.
- Anabolic (testosterone) and corticosteroid hormones (growth hormone) are released into the blood.
- More nutrients are consumed, which means more fat cells are burned.
- Coordination of movements is improved.
- The level of happiness hormones increases and your mood improves.
- Metabolism accelerates, aging mechanisms slow down.
- The movements correspond as closely as possible to the anatomy of the human osteoarticular system, therefore the risk factor when performing exercises is minimized.
- A lot of energy is consumed, since several muscle groups work at once, distributing the load among themselves.
- The ligamentous and joint apparatus is strengthened, as a result of which the muscles grow faster.
The best chest exercises
1) The bench press is the king in the development of the pectoral muscles, a basic heavy exercise aimed at increasing muscle mass. Maybe
The most popular exercise among both beginners and experienced athletes.
2) Incline bench press is the main exercise for pumping up the muscles of the upper chest.
3) Dips - few people know that by slightly tilting the body forward, the pecs are actively involved in the work, removing part of the load from the triceps.
4) The dumbbell bench press is a good alternative instead of a barbell, if the growth of the weights has stopped, switch to pressing heavy dumbbells for a while, due to the fact that many stabilizer muscles are involved in the work, the ligaments will be strengthened, the strength will increase, this will help break through the stagnation in the growth of the weights with the help rods.
5) Push-ups are an excellent exercise at home, perfect for strengthening the upper body, and the variety of types of execution will stimulate the growth of different muscle fibers located even deep inside.
Cardio workout
For cardio workouts, choose at least two different machines at the gym and at least one activity outdoors.
Yes, when training, you need to consume more calories than you expend and try to avoid unnecessary energy consumption. All this is true, but when you supplement the complex with cardio exercises, you will improve your metabolism, which means faster protein synthesis.
Before
It is advisable to warm up well before training. 10 minutes of cardio will do this.
Don't get carried away, you will need energy during the main workout. The main goal of this warm-up is to speed up the pulse and raise body temperature in order to maximally protect the body from the risk of injury.
After
Immediately after your workout, return to cardio.
You can either continue working on the same machine you warmed up on, or choose another one.
After your workout, do 20-30 minutes of cardio.
You can choose either a constant load or an interval load.
We advise you to opt for interval training.
Outside the gym
On non-training days, spend time being active in the fresh air.
Choose what you like. This could be playing football, climbing mountains, a simple walk, cycling and much more. The possibilities are endless.
There's no point in spending all your time going to the gym when you can just get out of the house and enjoy life.
Best Shoulder Exercises
1) Bench press from behind the head is a basic exercise for developing the middle deltoids, remember that the grip should be such that the forearms at the bottom point are parallel to each other, the bar itself should not be lowered below the ears.
2) The seated dumbbell press is an alternative to the overhead bench press; due to the more comfortable position of the shoulders without a fixed rigid position, this type of exercise is less traumatic.
3) The chest press is a good exercise for developing the front part of the deltas, it is characterized by good efficiency and mass-building impact.
4) Dumbbell swings to the sides - a targeted blow for the development of the middle section of the deltas, must be performed after the main bench press exercises of a barbell or dumbbells.
5) Military press - perfectly develops the entire shoulder girdle, but be careful, this is a traumatic exercise if the technique for the lower back is violated, the use of a belt is mandatory.
Rest between sets
The rest time between approaches is on average up to 2 minutes. You should always look at how you feel. When you have a surge of energy and the workout is going well, you can take fewer breaks. If you feel that it’s hard and you need more time to catch your breath and come to your senses, then rest more. But chatting on the phone and discussing who spent the evening with friends is not the best idea for a break between sets. The conversation is guaranteed to take more than 2 minutes – and you won’t even notice it. The effectiveness of training suffers both from insufficient rest and from too long breaks between approaches.
The best exercises for hands
1) Standing biceps curl is a classic exercise, the main mass-building exercise for increasing the strength and mass of the biceps.
2) Reverse grip pull-ups are a forgotten exercise by many; they are heavy and not entirely comfortable, but they perfectly develop muscle growth in the biceps, while the lats are actively involved in the work.
3) The close-grip bench press is one of the main exercises for the triceps, which allows you to work it out efficiently.
4) Dips are an excellent isolated exercise for targeting the triceps; the main thing is to keep your body straight while doing it, without tilting it forward, in order to minimize the load on the pectoral muscles.
5) French bench press - makes it possible to work with decent working weights, stretches the triceps well and allows you to contract it powerfully. When performing this, the assistance of a insurer is required.
Seated Crossover Press
All the benefits of the crossover bench press are the same as the seated press, the only difference being that it is a basic shoulder exercise. The main emphasis is on the middle and anterior deltoid muscles.
This movement will appeal to people with intermediate to advanced levels of fitness. By the way, professional bodybuilders also do it with great pleasure.
While performing seated presses, you can keep your elbows to the sides, then the load will shift more to the middle delta.
By bringing the elbows forward, in front of the body, the anterior delta works stronger.
It is also possible to press with each hand alternately.
The best leg exercises
1) Squats are the main exercise for developing leg muscles, the best way to make your legs powerful and muscular.
2) Stiff-legged deadlifts are an excellent exercise for developing the hamstrings (hamstrings).
3) Leg press is an alternative to doing squats, usually comes second after them or when the lower back experiences discomfort.
4) Squats with a barbell on the chest - it has a slightly shifted emphasis on the load on the front of the thigh (quadriceps), the technique is complex, but mastering it is worth it.
5) Lunges - they are performed both with a barbell and with dumbbells, they work well on the quadriceps and glutes, and are recommended to be performed at the end of a leg workout.
It couldn't get any worse![edit | edit code]
In bodybuilding, there are also unfortunate mistakes. What was considered useful suddenly turns out to be harmful.
Worst training method[edit | edit code]
Exercise equipment
Not a single muscle on our body works on its own. All muscles are united into large working groups. Meanwhile, exercise machines offer us to pump each muscle in isolation from the assistant muscles. It would seem that such aiming is commendable, but in reality it works against muscle coordination. What's the result? Never mind! Anyone who pumps muscles on exercise machines usually cannot boast of either mass or strength. The main tool for strength training is free weights!
Worst advice[edit | edit code]
Rest if your muscles hurt
Muscle pain cannot be an excuse from training. In bodybuilding, it is not a danger signal. It’s just that individual muscle fibers become overstrained during training, tear, and then send painful signals to nerve receptors. In general, the muscles are ready to work again. As for the pain, you just need to endure it. In return you will receive a nice bonus. If your muscles are sore and you exercise anyway, your body secretes a lot more testosterone.
Worst time for training[edit | edit code]
After cardio
Cardio causes record secretion of growth hormone. As a result, the repeated secretion of this hormone during subsequent strength training is extremely weak. As scientists have established, it is approximately 3 times lower than the statistical norm. Growth hormone is known to build muscle. Well, what if a negligible amount of it stands out?..
Worst type of equipment[edit | edit code]
Unstable support
It would seem that the lack of solid support under your feet would benefit your muscles. Strength training will be much more difficult. Performing the same squats on an unstable support is indeed much more difficult, but this does not help the muscles. In particular, the contractile activity of the quadriceps is reduced by 57%. The situation is no better with exercises for the core muscles.
The worst kind of cardio[edit | edit code]
Slow running
A comfortable pace of aerobics, when you easily talk with a neighbor on the treadmill or read a book lying on the stand of a cardio machine, burns too few calories and therefore does not lead to significant weight loss. Cardio intensity should be 75% of your maximum heart rate. (MP is calculated by the formula: 220 minus your age in years.) Only when this threshold is crossed, an improvement in the condition of the cardiovascular system and a slight decrease in blood pressure is observed. In order for fat tissue loss to begin, the intensity of aerobics should be increased to 80-85% of MP.
Effective abdominal exercises
1) The crunch lying on the floor is a good exercise for developing and strengthening the upper abs, the beauty of it is that you don’t have to.
lift your lower back off the floor, which automatically removes the load from it.
2) Leg raises while lying on an inclined bench - loads the entire rectus abdominis muscle, the difficulty of performing is difficult, but the exercise is really effective.
3) Raising legs while hanging – develops the rectus abdominis muscle, the main thing is to raise your socks to your chest, lifting your pelvis up, when lowering your legs, do not allow your torso to sway.
4) Lifting the legs in support - great for working out the lower part of the abs, which is worked out the worst.
5) Lateral torso raises - excellent for working out the lateral abdominal muscles; with the right diet and cardio exercises, it helps to remove the sides from the abdomen.
6) The plank is a wonderful general strengthening exercise for the abs, it helps to increase muscle endurance, tone them and make the stomach flat and prominent.
Train and don’t be lazy, everything is in your hands, it’s worth making the effort and you will get the body of your dreams, good luck!
