The most effective basic exercises for recruiting muscle mass

In this article, you will find the best exercises for muscle recruitment. masses that will make your workouts more effective and make the muscles grow.

Each workout consists of different exercises, defined number of repetitions. A set of exercises composed without a specific goal can be a waste of time. If you want to maximize muscle mass, develop strength indicators, then we must responsibly approach the selection of necessary exercise a lot.

Let’s determine what are the basic exercises for a set of muscle masses and why they are so called. These are the movements that I include in work of at least 2 joints, for example, for biceps these are pull-ups because they involve the elbow and shoulder joints. But this does not mean that it is the “base” for muscle growth. You can gain weight without heavy exercises such as squats and deadlift. Beginners do need several months to work with isolating and pumping all muscle groups and only then move on to more complex movements.

The exercises below are the most effective. because they involve large muscle groups and it’s good load smaller ones and stimulate the maximum release of the hormone testosterone. You may notice that they are subdivided. into 3 categories:

1. Exercises with dumbbells.
2. Barbell exercises.
3. Body weight exercises.

Studying various training programs, it can be noted that they focus on exercises with dumbbells and barbell. They are best suited for spot work. certain muscle groups, only then you should switch to isolating exercises on simulators. Yet their effectiveness is lower than exercises with dumbbells and a barbell.

The press on Smith’s machine is not as good as the dumbbell or barbell press. on the bench. The leg press on the simulator is not as effective as Squats with weight. And pulling down on the top block is not so effective like pull-ups.

If you are a complete beginner and just about to go to the gym hall, then you will not fit the basic exercises for mass gain. You first you need to prepare the ligaments and joints for working with weights and only then move on to heavy multi-joint exercises with barbell and dumbbells.

Here you will find a beginner training program for the first month of classes.

Here is a list of the 7 most effective exercises. If your goal is muscle building, then do not forget to add them to your training process.

• 7 basic exercises for gaining muscle mass
  • Squats
  • Deadlift
  • Dips
  • Pull-ups
  • Bench press
  • Bench press
  • Inclined rod pull
• How to do the exercises correctly
• The best exercises for gaining mass of different muscle groups
  • For pectoral muscles
  • For back muscles
  • For shoulders
  • For legs
  • For arm muscles

7 basic exercises for gaining muscle mass

Squats

This is the main exercise for developing strength and building. muscular body. No training program should do without him. Usually squats are performed with a barbell, in Squat rack. Exercise not only affects muscles legs, but also on the entire upper body. Squats are like hormonal nuclear bomb for the body forcing with every by repetition, each part of the body becomes stronger and larger.

Deadlift

The second most effective exercise that helps you quickly gain muscle mass and makes a person strong like a bear. Like squats, it is performed only with a barbell.

Dips

Exercises are often called “upper body squats,” and there is every reason for this. The main burden falls on muscles of the shoulders, chest and triceps. This is a good exercise for the general study of the upper body. Push-ups are performed on uneven bars specially designed for this.

Pull-ups

Sometimes it turns out that even the most powerful weightlifters cannot pull up and a couple of times. This is a great muscle-building exercise. back and biceps. If possible, give preference to him, and Do not pull down on the high block.

Bench press

This is a basic exercise to work out the muscles of the upper body. There are several options for doing the exercise: bench press on the bench, bench press with dumbbells on the bench, bench press on the slope bench, bench press with dumbbells on an inclined bench.

Bench press

As with the bench press, there are several options exercises. This is a bench press with a dumbbell or barbell, standing and sitting. Also you can resort to the bench press Arnold or bench press. Also press schwung is popular.

Inclined rod pull

Both barbell and dumbbell options are great. exercise for the upper back. You can choose the old option – the pull of the t-neck to the chest. Then how many exercises in the version using simulators do not bring tangible benefits, then the pull of the horizontal block to the chest is very effective.

Squats are the main exercise for developing strength and building muscular body. No training program should do without them. Squats are like a hormonal nuclear bomb for the body, forcing with every repetition every part of the body get stronger and bigger

How to do the exercises correctly

For maximum training performance, all movements should carried out under control, with the right technique and with sufficient intensity level. Let us examine in order each of the items.

Controlled – means the execution of the movement for account of the strength of the working group of muscles that we want to pump. Not should be throwing shells, jerking movements or uncontrolled returns to the starting position. Muscle target group will swing well only when it is fully included in the work and is energized. Neuromuscular connection (mental connection between the brain and muscles) – in simple words, you should Feel your muscles contract as you exercise. Due to this, strength increases, more muscle fibers gets involved in work and they grow faster.

The right technique is needed not only for safety during training, without it there will be no use from classes. The simplest example is performing a bench press while lying down for chest exercises, you can swing your back, triceps, shoulders even legs, but not chest. The target muscle just won’t turn on into the work and you never pump it up, and even other fibers load so that they will not work in their quality basic movements.

Intensity is determined by quantity and pace. repetitions. Classic exercise routine: strong fast weight lifting and calm smooth movement in the negative phase.

How to do the exercise to gain muscle mass, fast or slow? Need a quick movement in which you feel the muscles work, lift the weight and slowly return it to starting position.

The best exercises for gaining mass of different muscle groups

Now let’s look at the most effective exercises for different parts of the body. Here you will meet many exercises from previous list.

For pectoral muscles

• Bench press. The main exercise for the muscles of the upper body. It so popular that often he is given a separate day in training programs.
• Bench press on an inclined bench. Often professional bodybuilders make it basic to themselves.
• Push-ups on the uneven bars. Great exercise called “squats for the upper body.”
• Bench press with dumbbells. You really feel how they work pectoral muscles in this version of the exercise.
• Bench press with dumbbells on an incline bench. Good alternative bench press with barbell on an inclined bench.

Some exercise options were not included in this list, since they have less working distance when pressing, and the emphasis of exposure accounts for triceps.

For back muscles

• Deadlift. No other exercise affects back muscles are also effective. Even just holding the bar in the initial position leads the latissimus dorsi to the strongest voltage.
• Pullups Exercise is much better than pulling down on high block. You can pull up once, pull up two. You can pull yourself up twice, try to do the third repetition. Not You can do it once, use the stand for pull-ups.
• The draft of the rod in the slope. No training should cost without this exercise, especially with the barbell.
• Dumbbell pull in the slope. Great choice after previous exercises, especially if you have poorly developed muscles of the lower part backs.
• Forceful breastfeeding. Explosive movements effectively affect the muscles of the back, from the trapezium and below.

For shoulders

• Bench press. An exercise that remains central in many training programs for decades.
• Schwung bench press. A similar exercise to the previous one, only with big explosive movement.
• Bench press. Yes, you read it right. When doing exercise deltoid muscles are worked out wonderfully. If in training day dedicated to working out the pectoral muscles, you perform several options for the presses, you can not select separate exercise to work out the deltoid muscles in training day dedicated to the study of the shoulder muscles.
• Bench sitting behind the head. Great choice. Hands should be lowered to parallel to the shoulder line relative to the floor.
• Bench sitting with dumbbells. A little easier execution, as hands with dumbbells can be placed in a more natural position.

For legs

• Squats The main exercise, there is nothing more add.
• Squats with weight in front. Another popular exercise in bodybuilders. Exercise more difficult to learn, but the benefits of it will be huge.
• Deadlift from the knees. Pump your hamstrings.
• Leg press. A good alternative if you do not have access to Squat rack.
• Lunges forward with dumbbells. Another core exercise for working out the muscles of the legs.

For arm muscles

• Pull-ups. Incredible exercise (palms directed to the face) to work out the biceps. Probably even better bending the arms with weight for biceps.
• Narrow grip bench press. Exercise allows you to redistribute weight triceps shell.
• Push-ups on the uneven bars. Hand muscle exercise is better than many others aimed at specific muscles.
• Bending the arms for biceps with a barbell. Classic.
• Bending the arms over the head to triceps while sitting. Allows you to work with large weights and work out muscles well. Need an assistant for control of correct execution.

Worth mentioning

• Twisting on a press with weight. Do not chase quantity add weight and pump your muscles well.
• Shrugs for training the muscles of the trapeze. Can perform with great weight for a quick increase in trapezoid volume.
• Twisting the torso on the block. Forget twisting on floor, add weight and pump 6 cubes of abs.
• Raising legs in the hang. Exercise Helps Not Only Work Out muscles of the body and stretch muscles before more complex exercises, but makes good use of the rectus and oblique muscles of the abdomen, allowing Get a great look for the press.
• Raising legs sitting on the calf muscles. Best way to work out calf muscles.

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