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TOP 5 EXERCISES FOR INCREASING MASS
Other exercises, especially isolating ones, have a much smaller effect. Taking into account that lifting the bar with a jump up is a difficult and potentially traumatic exercise, it is not recommended for beginners and medium-trained athletes. In addition, it is difficult to perform it with a large weight.
Deadlift
Deadlift is the number one exercise for muscle growth. If you do not do any other exercises at all, you will still see the result in the form of increased muscle mass, since this exercise involves the maximum number of muscles.
After completing only 5-10 technically correct repetitions with a large weight, you will understand that deadlift also develops the cardiovascular and respiratory systems. The main thing is to first learn how to perform this exercise with a barbell, and only then proceed to the variations.
Bobs
Squat with a barbell is a key exercise to ensure that you have powerful legs, starting from the quadriceps of the hip and ending with the calves. In addition, with the correct technique, even the muscles of the shoulders and press are included in the work.
It is very important to learn how to perform this exercise technically perfectly, using the smallest weight, and only then go to the barbell or variations in the form of a leg press in the simulator. Remember that the point is not in the big weight, but in the technique.
The bench press
Despite the fact that the bench press is not included in the "big three exercises", it also affects the hormonal level, and is the most important exercise for the development of the chest muscles. In addition, it involves the triceps and shoulder girdle muscles.
To learn how to do a bench press bar correctly you must first learn how to do push-UPS, then it is recommended to perform the movement without weight and standing, feeling the muscles of the chest, and only then move on to training with a barbell.
Rod pull to the belt
The barbell pull to the waist is the most important exercise for the development of the back muscles, and that is why it is considered basic. When performed correctly, the shoulder muscles, chest muscles, forearm muscles, and arm holder muscles are also included in the work.
As in all other cases, the technique of this exercise is honed when performing it with an average weight of the bar. Pulling the block to the belt or simplified variations, such as pulling a dumbbell to the belt in a tilt — quite different exercises with different mechanics.
A press of a bar standing
The standing barbell press is considered the most effective exercise for working on the shoulder girdle muscles, improving posture and strengthening the press muscles. Due to these qualities, the standing barbell press is also considered a basic exercise.
When performing the exercise, you should focus on the fact that the body does not deviate forward or backward, and the muscles of the press are as tense as possible. Remember that heavy weight can be traumatic, and never lower the bar behind your head.
The growth of muscle mass is influenced not by the exercises themselves, but by the production of testosterone and growth hormone caused by them. Performing basic exercises correctly, you work out all the muscles of the body, and even those that seem to be not included in the movement.
