The article selected the most effective exercises for muscle gain targeted to all muscle groups body.
To make a list of the best exercises for muscle building, we used electromyography (EMG) – diagnostic method to evaluate bioelectric activity the muscles. In addition, we studied the latest scientific studies in this area have analyzed basic exercises in complex with other movements that allow maximum engage target muscle groups, and also take into account the opinions of leading experts.
Together, we have put together the experience of amateur athletes and professionals for several decades and picked up the basic mass gain exercises that really help increase volumes.
Content
- Effective Mass Gain Exercises
- Shoulders
- Quadriceps
- Pectoral muscles
- Biceps
- Back
- Buttock
- Triceps
- Muscles of the back of the thigh
- Caviar
- Legs
Effective Mass Gain Exercises
Any training program that does not include basic exercises such as deadlift or squats will, to say the least, incomplete. After all, they give a signal to the body to produce muscle growth hormones, muscle building fibers, and therefore strength.
In other words, if your goal is to build muscle, then you should definitely include basic movements in your training program. Once you have mastered the technique, do complex multi-joint exercises at the very beginning of training, when energy level is the highest. Work with very heavy weights in a rocking chair to maximize the growth of force, which will ultimately help you accelerate muscle growth.
Shoulders
Aramaic bench press includes middle and front deltas, trapezoid, triceps, front gear.
Standing barbell bench press
Army bench press requires good stabilization at the top parts of the back, back deltas, as well as tension in the muscles of the cortex and EMG data shows that compared to dumbbell bench press while sitting, the bench press is much more active using medium and front deltas and therefore more effective for the growth of muscle fibers. This is extremely important because these two muscle bundles will allow you to create wide and massive shoulders.
The army bench should be at the beginning of the shoulder training. If you if you’re doing it much later, you’ll be too tired, to work with the intensity that the deltas need. Change the range of repetitions from 3 (to build strength) to 8-12 (to achieve hypertrophy).
Quadriceps
Front squats work well on quadriceps, large buttocks, back of the thigh.
Front squats with a barbell
Despite the location of the neck in front of the body, the largest the force should come from about the middle of the foot. Barbell should be held on the front deltas, and the body should be slightly tilt forward, which allows more active use of the quadriceps, than in other types of squats. When squatting with a barbell on your shoulders you take your hips back, putting more stress on your buttocks.
Front squats also put less pressure on knee joint compared to other exercises on quadriceps.
Do mass exercises at the beginning of your leg workout, oriented to quadriceps. This exercise also develops muscles of the upper back and cortex. If you lack flexibility, then cross your arms over the neck or use wrist straps to keep the bar in the correct position.
Pectoral muscles
Bench press with the right technique will help pump large and small pectoral, front deltas, triceps, front gear
Bench press lying on a horizontal bench
The bar allows you to put maximum effort, and therefore raise more weight, because it is easier to balance than dumbbells. According to EMG data, bench press on a horizontal bench more actively pectoral muscles and triceps than bench presses on an inclined bench, as well as flattening of hands with dumbbells.
Do it at the beginning of a heavy weight training in a small number of repetitions. Do not forget that the grip width affects range of motion. In the lower phase, forearm exercises should are at an angle of 90 degrees to the floor (i.e. perpendicular to him).
Biceps
Dumbbell flexion is best for training biceps, brachial muscles, brachioradial, round pronators.
Simultaneous bending of arms with dumbbells while standing
Although the bar allows you to lift heavier weights, it also can lead to muscle and power imbalance in the development of the hands. Using dumbbells will prevent such consequences, and at the same time give enough stimulus for muscle growth. Dumbbell Arm Curl will provide more natural movements in a wider range, and also provide the ability to change grip from neutral (“hammers”) to supination, which affects the activation of different biceps heads.
Perform after multi-joint traction exercises on the back, if you train these muscle groups on the same day. If in your split there is a day devoted to hands, then do a dumbbell lift for biceps with a large weight in approaches of 8 repetitions.
Back
Inclined rod traction is the best movement to pump the widest, trapezoid, rear deltas, diamond-shaped, large round, lower back, biceps.
Belt pull bar
According to EMG, this exercise causes significant activation of back muscles equally from the lower back to the upper the broadest that make it very effective for increasing muscle mass. When working with very heavy weights, do not round lower back, as this will increase pressure on the intervertebral discs. The most effective exercises are always difficult in the technique of execution, but in the end they give the greatest return.
When pulling the rod on a slope, you can use the grip as above and below. For example, the first grip reduces activation biceps. You can position the body at an angle of 45 degrees to the floor, as the famous bodybuilder Ronnie Coleman did. Moderate the use of inertia of movements is also permissible, especially when performing negative repetitions.
Perform in heavy sets of 6-8 or 8-10 reps. A good alternative would be traction in Smith’s simulator. She makes it easier to maintain an inclined position, but the body should be positioned correctly in relation to the bar. you also you can try reverse grip, which will put more emphasis on the lower part of the latissimus muscles and biceps.
Buttock
Leaving the legs back in the simulator works out large and middle buttocks, back of the thigh.
Leaving the leg back in the block simulator
Leaving your legs in the simulator is something like walking, so you you can do it in sprint mode (you can also do it On knees). The main thing is to strongly strain the muscles of the buttocks, and not just try to do reps as quickly as possible.
This insulating gluteal muscle exercise needs to be performed after heavy squats, deadlifts and / or hack squats. it will really work out the buttocks. Repetitions should be in the range necessary to achieve hypertrophy (8-12) and preferably performed in a slow and controlled manner pace.
Triceps
Push-ups with weights includes triceps, front deltas, upper chest.
Triceps Dips
As EMG data shows, push-ups on the bars are more active use triceps if the body is upright, and the elbows are not apart. Although there are more effective exercises for this muscle group, push-ups on the uneven bars allow you to perfectly control the speed of repetitions, resistance and the angle of the torso, which undoubtedly, is their advantage. IN alternatively, you can perform back push-ups from the bench, they also stimulate muscle growth of the triceps muscle of the shoulder.
To build muscle, you need to attach to waist weights. Endless light repetitions only with own weight will not allow to achieve such an effect. As in the case of other multi-joint exercises for triceps, do push-ups on the bars at the beginning of the workout, using weight, with which you can perform from 8 to 10 repetitions.
Muscles of the back of the thigh
Romanian deadlift works through the rear surface hips, large buttocks, lower back.
Romanian deadlift
EMG results show superiority to Romanian camp traction in the activation of the muscles of the back of the thigh over bending the legs, hyperextension and slopes with a bar (“good morning”).
Romanian deadlift engages the back muscles in mainly due to movement in the hip joint, so that how to work them out, include in your training a curl program also.
Perform the exercise at the beginning of the workout, working with heavy weighing 8-12 reps. If you have never done Romanian before deadlift, look in the mirror to control the technique. Above all, keep your knees bent and keep your hips low. back. How far? Until the back muscles the hips will not start to tremble. It can be called golden by the rule. ”
Caviar
Back-slope lifting with weights on the back loading the gastrocnemius, soleus.
Climbing toes
EMG data show that if you perform this exercise with facing forward socks, you can achieve maximum tension of the medial and lateral heads of the calf muscles.
If your gym does not have an appropriate simulator, then ask someone to sit on your back (as Arnold did), to provide sufficient load on the target muscles.
Do the exercise after you finish working on quadriceps and back of the thigh. Since calf muscles are indirectly involved in many leg exercises, you are not should bore them too much before climbing toes. Perform in a large number of repetitions with a slowdown in eccentric phase.
Legs
Squats with barbell use quadriceps, back surface of the thigh, buttocks, calves.
Shoulder Squats
Squats use a huge amount of muscle from calves, quadriceps, thigh biceps and buttocks to the muscle straightening spine, upper back and biceps. Some do not include basic exercises for gaining muscle mass in your program, because fear injury or laziness. And in vain. Research show the ability of squats (especially in the range of 6-10 repetitions) significantly increase testosterone production. There are several ways to diversify this exercise. You can add chains to the bar, squat with a chair or change position feet to emphasize the different muscle groups of the lower body parts.
No matter what program you use – whether split “top / bottom” or 4-5-day split – with excellent squats The result is provided to you. Above all, do them intensively. manner.
Current studies show that doing squats in early workout boosts testosterone production throughout extent. This improves the response of small muscle groups to load in subsequent work approaches. Work with moderate weight (70-80% of 1PM or with a weight with which you can do about 8-10 reps) in a large volume (maintaining a high range reps). Limit your rest periods to 1.5-2 minutes.
This is the best movement for maximum progress in training in muscle fiber growth, but remember, the right selection of exercises is not is the most important aspect for muscle growth. More important follow the regime and choose the right power scheme.
Source: https: //www.bodybuilding.com/fun/the-best-muscle-building-exercises-for-every-body-part.html