A set of exercises for gaining muscle mass. Basic exercises for gaining muscle mass

The period of training "for weight" assumes a special approach to drawing up a training plan and choosing exercises for a set muscle mass... It is important to initially understand for yourself that achieving your goal of gaining mass requires strict discipline and adherence to the developed plans and, of course, heavy regular training. From the article you will learn which exercises to choose for rapid growth muscles.

For achievement maximum effect from the training process and concentration on the task at hand, it is recommended to include only multi-joint (basic) exercises in the training program. These are exercises that involve multiple muscle groups. It is also necessary to minimize work on all kinds of simulators, especially those in which the work of the joints is isolated.

You should not include cardio exercises in your workout, this will significantly slow down the growth of muscle mass, and for a fairly calm run along the track for no more than 10-15 minutes. To carry out full-fledged aerobic exercises, it is better to wait until the end of this cycle, which will last from 3 to 6 months, depending on the results.

I suggest you watch a video about weight gain.

Basic exercises for gaining muscle mass

For work "on the mass" the most effective are the so-called basic exercises, since they involve a large number of muscle groups and contribute to the maximum anabolic response, which will undoubtedly have a positive effect on your results. Remember, during this period you only need a base, you do not need to clog the program with a bunch of unnecessary exercises that pump some small muscle in isolation. The volume of the human body is formed, not by the biceps or the muscles of the forearm, but by the large muscle groups of the chest, back and legs.

We'll start our review of muscle-building exercises with the most important basic ones that are part of a powerlifting competition program. They give the greatest effect, and in certain variations they should be present in any of your workouts. For each exercise, examples of similar in functionality are given, which can load the same muscle groups, but will not allow the body to adapt quickly. This can be used to compose microcycles.

1. Squats with a barbell on the back

This is one of the hardest exercises for an athlete's body and gives a very high anabolic effect. At first glance, this is a thigh muscle development exercise. On the one hand, this is true, on the other hand, when performing it, a huge number of muscle groups are involved: the extensors of the back, many stabilizers, and even the trapezius muscles. In addition, the load on the body is enormous, which strongly stimulates the growth of muscles throughout the body.

The basis of this exercise is a straight back, the slightest bends can lead to undesirable consequences and injuries. The bar should be placed not on the neck, but on the upper back, at the level of the back bundles of the deltoid muscles. To firmly fix the bar, you need to bring the shoulder blades together and grab the bar with your hands as close to the body as possible. At first it will not be very convenient, it is much easier to hold the bar wide, since a narrow grip requires a certain flexibility and mobility shoulder joints... But over time, you will get used to it and realize that with a narrow grip, you automatically bring the shoulder blades together and prevent possible bends in the back.

When performing the exercise, it is better to put your legs wider than your shoulders and spread your socks apart. During squats, you should control the movement in knee joints and do not allow them to "walk". Be sure to keep your heels on the floor during the exercise.

Variations: Squat with a barbell on the chest.

2. Deadlift

The second mega-anabolic exercise for your body. The muscles of the back, thighs, forearms, trapezius, etc. are involved.

Unfortunately, like squats, it is not often performed in fitness rooms, but in vain. There are 2 variations of its execution: "classic" and in the "sumo" style. To begin with, master the "classics", it is more energy intensive. In this version, the legs are placed shoulder-width apart.

When performing the exercise, try not to use the wrist straps, they greatly relieve the load from the forearms, it is better to use a “raznoglap” if there is not enough strength to lift the barbell the planned number of times.

As with squatting, care must be taken to keep your back straight, as this can lead to serious injury.

Variations: Sumo Deadlift

3. Press the bar, lying on a horizontal bench

This mass gaining exercise is quite popular among both beginners and experienced athletes. The main working muscles: pectoral, deltoid and triceps. In order for the effect of the exercise to be maximum, it is necessary to evenly distribute the work of the muscle groups. To do this, when performing the exercise, it is necessary to bend the back in the thoracic region, while not lifting the pelvis from the bench, and the hands should hold the barbell at such a width that there will be about 45 degrees between the shoulder and the body.

Variations: bench press with a narrow grip, incline bench press, push-ups on parallel bars.

Pressing the bar from the chest perfectly loads the entire shoulder girdle, in addition, the body stabilizers are well worked out. It is more necessary to do the press from the chest while standing, thereby you will get the maximum load. It is advisable to choose a grip slightly wider than the shoulders. A wider grip is best used for pressing the bar from behind the head.

If you perform the exercise "cleanly" without the help of your legs, then you should not take too much weight, as injuries to the shoulder joints may occur.

If you give the initial momentum with a small squat and pushing the projectile upwards, it will already be a press push, which allows you to hang extra pounds on the bar. But you should master the bench press no earlier than after 4-6 months of training.

Variations: standing barbell press, standing dumbbell press, push press.

5. Pull-ups on the bar

The exercise is familiar from childhood. Effectively works the back and arm muscles. For pulling up, the best grip is shoulder-width apart or slightly wider. At the top point, you need to touch the crossbar with your chest. When performing the exercise, you must strictly follow the technique and exclude possible twitching of the body, since this greatly reduces the load during the exercise.

If the exercise is easy, then you can hang additional weight from the belt. This can progress further.

Variations: standing bent-over row, wide-grip pull-ups.

To compose the most effective program You need to load both the lower and upper body in one workout. In no case should you divide your workouts during the week for different groups.

Both the main exercises and their variations can be alternated in a weekly microcycle.

Let's look at an example of a program for the first month of training to gain muscle mass. The weight of the apparatus should be such as to perform the number of repetitions indicated in the program, and in the last approach, the last repetitions were given with difficulty.

For bodyweight exercises (pull-ups, parallel bars), if the specified number of repetitions is easy for you, you need to use additional weights. The program below is suitable for three days of workouts per week every other day.

But first watch the video of the first workout program if you don't have any experience in a weighted gym yet.

Now check out the muscle building workout program.

Training program for gaining muscle mass 3 times a week

Day 1

• bench press on a horizontal bench (medium grip) 4 * 8-10
• deadlift in the style of "sumo" 2 * 6-8
• pulling up on the bar with an average grip until the chest touches 4 * 10-12
• bench press from the chest while standing (medium grip) 3 * 8-10
• press 3 * 15-20

Day 2

• deadlift "classic" 4 * 6-8 (+1 warm-up approach)
• push-ups on parallel bars 4 * 8-10
• squats with a barbell on the chest (hold optional) 2 * 8-10
• rod pull in the slope (medium grip) 4 * 10-12
• bench press from behind the head while standing (wide grip) 3 * 8-10
• press 3 * 15-20

Day 3

• squats with a barbell behind the head 4 * 6-8 (+1 warm-up approach)
• bench press on an incline bench 4 * 8-10
• deadlift "classic" 2 * 6-8
• pulling up on the bar with a wide grip until the chest touches 4 * 10-12
• dumbbell bench press 3 * 8-10
• press 3 * 15-20

This program can be practiced for 6-8 weekly micro-cycles. After that, it is advisable to give yourself a week of rest, and then make adjustments to the complex and replace some exercises with their counterparts, which have a similar effect on muscle groups.

Hello friends! Figa base! This phrase can be heard from almost any coach if you ask him how to gain mass. Figa base! This is what the instructors say if you decide to lose weight and become more prominent. Figa base! So they say, if you, in general, want to achieve something in the gym. In general, guys, figure out the base - and you will be happy.

Today I will tell you about the basis of any exercise, you will learn about the basic exercises for gaining muscle mass and why they should be preferred. In general, our ship is going on a long journey, take your seats.

Muscle Gaining Exercises: Why Are They Needed?

Let's not hide that the main goal of visiting the gym for almost all guys is a beautiful, and, most importantly, voluminous body that simply shakes a mountain of muscles. Everyone wants to hear these enthusiastic sighs of women: “You are a real car! How powerful and strong you are! And for this, the men are really ready to move mountains.

Here you can, of course, recall an old anecdote when a jock says: “Now my girlfriend is not afraid to walk the streets with me at night. After all, if hooligans attack us, then I can sit down with a 100-kilogram barbell 4 sets of 10 times. " But in fact, even impressive appearance can make it clear to such hooligans that it is not worth approaching this "closet" at all.

In fact, if we consider all the existing exercises, then two largest groups can be distinguished. The first includes basic, and the second insulating loads. What is the difference between them?

In simple terms, the basic ones are polyarticular complexes. In addition, free weight or the load of your own body is used here. As a rule, these are exercises with a barbell.

In insulating joints, only one joint works, so these are more traumatic complexes. Exercises on blocks, simulators or on frames fall into this category.

It is the basic exercises that will help you gain total mass body. Isolating ones are used to work out individual muscle groups when you need to make a point focus on a particular part of the body. Therefore, if you have just come to the gym, then you should not start with isolating exercises. This often makes no sense.

Although I can agree with the fact that it is much easier to work on the simulator, since in this case the technique is assimilated faster and easier. But to master the basic loads, it will take a lot of time and perseverance. This is where, as the saying goes, a sideways step can seriously align the desired accents on other muscle groups.

In bodybuilding, as in creating sculptures, it is first important to cut off all unnecessary things, and to form a general, rather rough sketch, basic exercises help us. And only after that we begin to grind the marble of our body and create small embossed details.

Using initially a set of basic exercises, we solve another problem. The thing is that it is complex loads that trigger the body's adaptation mechanisms to serious stressful situations during exercise. Only when several muscle groups are included in the work can a similar effect be achieved. Imagine that in this case, up to 70% of all muscle mass is involved. And contrast this with, for example. Strain it right now and compare the volumes.

Serious weight also helps to increase muscle mass, which simply cannot be used during exercise on one, often very small muscle. You can add to this scheme and the number of repetitions and approaches. It is realistic to build up meat only when you perform from 4 to 6 approaches and no more than 8 repetitions.

So, basic exercises help us simultaneously load several muscle groups at once. They contribute to the fact that the body begins to release the necessary hormones (testosterone and growth hormone) into the blood. And without them, no progress can be seen as your ears. By the way, after such a workout, you will receive more hormones of happiness and feel a real lift.

These exercises are not anatomically incorrect, that is, they are quite consistent with the natural movements of the body. This means that the possibility of injury is not very high. Do not forget that such extreme loads allow you to burn the maximum amount of body fat.

Naturally, spending a huge amount of energy, you will not only speed up your metabolism, but also feel a strong hunger, which will allow you to throw a lot of correct and healthy food into your firebox, therefore, provide the entire body nutrients helping to "reincarnate" muscle tissue.

Choosing specific exercises

To the most important basic complexes only three loads are attributed, but no mass program should do without them.

Record:, bench press, and. These are three whales, without which you have no chance of becoming a real jock.

Research suggests that barbell squats can significantly increase the surge in anabolic hormones in your bloodstream. Naturally, the main load here is on the legs, both on the front and on the back. In addition, you will include deltas in the work.

Usually, a similar load is performed with a barbell, but options with dumbbells or in a Smith machine are possible.

If you walk into any rocking chair, you will notice that the bench press is almost never free.

When you press the barbell from the chest, your arms are actively involved, an excellent load goes to pectoral muscles, on the back, as well as on the press (read the article additionally,?). You can do an exercise with dumbbells or in the Smith machine, substituting a special bench. The deadlift has traditionally been considered one of the most challenging weight exercises.

If you need strength training, be sure to include it in your program. Among other things, they simply did not come up with a more mass-gathering complex. All arms, chest, abs and legs will be involved here. Also, the back, shoulders and buttocks are included in the work.

You can also try deadlifts with the Smith machine or with dumbbells, but this is a rather weak alternative.

These three exercises are the foundation for building your body. These are the best of the best, but there are other multijoint loads as well.

To the list of worthy heavy exercises, you can also add an army press, a barbell press for biceps while standing, a barbell press upwards while sitting, pull-ups on the uneven bars or on a bar, as well as lifting the barbell to the chest and then pushing it out. Don't forget about push-ups. This, as in the previous case, is technically difficult exercises that require the supervision of a trainer and a thoughtful approach to their implementation.

Example of a specific workout

Let's take specific example and consider a set of basic exercises that you can use not only in the gym, but also at home. We train in a standard mode: 3 times a week.

CHEST-BACK

Warm up before each workout. Then one warm-up approach, where we take about 30-50% of the working weight.

1. Incline Barbell Press 4 × 6-12 reps. Set the inclination of the bench to no more than 30 degrees. This exercise requires the progression of the load.
2. Pull-ups with a wide grip to the chest 4 × 6-12
3. Press of dumbbells lying on an incline bench 4 × 6-12. The inclination of the bench is no more than 30 degrees.
4. Deadlift 4 × 6-12

LEGS

1. Squats with a barbell on the shoulders 4 × 6-12.
2. Lunges with a barbell or dumbbells 4 × 6-12.
3. Standing Calf Raises 4 × 12-15-20 +
4. Seated Calf Raises 4 × 12-15-20 +

DELTS + HANDS

1. Press of a barbell standing from the chest or press of dumbbells sitting 3 × 6-12.
2. Row of the bar to the chin with a medium (wide, but not narrow) grip, 3 × 6-12.
3. Abduction of hands with dumbbells to the side (or swing) 3 × 10-15. Here it is not worth chasing weight, finishing exercise on the middle deltas.
4. Lifting the bar for biceps 4 × 6-12.
5. Dips on the uneven bars 4 × 6-12.

In almost all exercises where there are no special recommendations, you will need a load progression.

Naturally, over time, it is advisable to change the training program. After two or three months, some basic exercises can be replaced with others. You have already seen the list above, and the execution technique was discussed in our blog earlier. At the next stage, when you have already accumulated your first volumes, it will be possible to introduce isolation complexes.

For an advanced bodybuilder, training is usually based on the following principle: classes are held three times a week, and on each day one large muscle group is pumped (here it is appropriate to use heavy loads and figure out the base) and one small one. There are a great many line-up principles and each has its own advantages and disadvantages, there are adherents and haters.

Never forget about proper nutrition (without it, you will not see the masses like the other side of the moon) and about recovery from workouts.

It makes no sense to spend more than an hour and a half in the gym, because after this time hormones cease to be released into the blood as actively as they do at the very beginning.

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That's all for today, friends! Take risks, become stronger and better, otherwise at the end of your life you will sit at a broken trough.

I am waiting for you again, come yourself and bring your friends. Do not forget visit the YouTube channel, and subscribe.

Mass Gain Workout Program S is a basic training program designed to build overall muscle volume. This program does not imply specialization for any muscle groups. By by and large, it is this training scheme that should be next after the training program for beginners.

Every exercise, every program, everything in bodybuilding and fitness has its own place and time. First of all, you restored your muscles, worked on neural connections to increase the effectiveness of your future workouts. Now is the time to use the accumulated resources and the question naturally arises of where to start your sports career.

The human body is a very balanced and cost effective mechanism. Balance means that it is impossible to develop some muscles and muscle qualities in isolation from others. The body's profitability lies in the fact that it will not waste extra energy and resources if there is no good reason for it. Therefore, in order for the hypertrophy of muscle fibers to occur, a progression of loads is necessary.

Essentially, muscle hypertrophy is the body's way of adapting to the new load that you put on it at every workout. That is why the load must progress if you want to progress yourself. But, since the body is constantly trying to be in balance, the mass ratio different muscles it is very difficult to change. The consequence of this is that small muscle groups cannot be built without large ones. In addition, by training large muscle groups, doing basic exercises, it is easier to progress the load.

From the above, it follows that it is easiest to gain muscle mass by pumping large muscle groups with basic exercises. In order not to reinvent the wheel, a workout program for gaining mass follows this. simple rules... Here I would like to make a reservation and say that these rules are relevant for all training programs, but their application varies from the purpose of training. Training programs for more advanced athletes use many more tricks, such as microperiodization, macroperiodization, drop sets and much more.

In this case, it makes no sense to use all these tools. Firstly, they will only reduce the effectiveness of your muscle growth, and secondly, their effectiveness will be lower when you need them, if you apply them too early. The current efficiency will decrease because these tools will simply reduce the intensity of the load or, on the contrary, will drive you into overtraining, and the muscles simply will not have the resources to recover. Future effectiveness will decline because these techniques will no longer be something new for the body, which means that it will not have to adapt to them. It has already been said above that muscle fiber hypertrophy is the process of the body's struggle with changing external conditions.

A weight gain workout program needs one more! The word "restoration" has already been spoken above. The body needs resources to recover from training to training. Therefore, you need to give up alcohol, get enough sleep and apply a bodybuilding diet. The main thing is that the balance of calories in your daily diet is positive. Yes, you should be consuming more calories than you expend.

An important condition for recovery is a training split, when in one workout you swing one muscle group, on the next another, which allows the former to rest and recover longer. During the recovery period, the body reaches its peak point - supercompensation, when the muscle becomes larger and stronger, and at this moment it needs to be trained. A three day workout split is fine for you.

Not only men want to build muscle, many women also strive to form a beautiful relief body. Healthy way life in this matter plays an important role:

• First, you need to change your diet. To gain muscle mass, you need to eat high-calorie and healthy foods with a predominance of complex carbohydrates and animal proteins. The energy value of the menu should be 2600 kcal on average;
• Secondly, you should abandon bad habits and start practicing. You can do this at home with special equipment or at the gym. The second option is more effective, as it will help you develop self-discipline and master the correct exercise technique.

It is important to draw up a training program according to which you will regularly perform basic exercises for gaining muscle mass... It is they, in conjunction with nutrition and good rest, that will allow you to quickly develop muscles, which in the future can be "sharpened" for greater relief.

What is special about basic exercises?

In sports, there are two main types of muscle building exercises - isolation and basic. In the first case, only one muscle is involved, for example, the biceps or gluteus. Such exercises are used to give more relief to the body, but to create a harmoniously developed muscle corset, it will not work to increase endurance and strength with their help. However, basic exercises will cope with the task at hand, since a group of muscles is immediately involved in their implementation. These activities have several features:

• The ability to use a lot of weight, which has a beneficial effect on weight gain;
• Multi-joint exercises cause a good hormonal response in the body, hormones such as testosterone, which is involved in the growth of muscle fibers, and the growth hormone somatropin, begin to be produced. It also increases the level of adrenaline, which is responsible for endurance.

A good strength load creates a stressful situation for the body, it begins to intensively rebuild and prepare for such tasks in the future. This is why it is important to constantly increase the weight of the equipment in order to gain mass.

Basic exercises for beginners and pros

May have several variations - you yourself determine the most effective method... We recommend using them not only for men, but also for women.

Bench press

It is used for the development of the pectoral and deltoid muscles, triceps. The exercise is performed while lying on a special bench using a barbell bar. Amateurs and professionals can weight it down with pancakes, depending on their preparation. You can change the incline of the bench to work on different bundles of the pectus muscle, or you can use dumbbells as an alternative for bench presses or arm extensions.

Deadlift

Allows you to work out the muscles of the back, chest and arms, as well as the quadriceps and biceps muscles of the thighs, buttocks. It is usually performed with a barbell or its bar, beginners can use dumbbells, kettlebells. The exercise has several varieties:

• The classic version is performed with a narrow setting of the legs (narrower than the width of the shoulders) and a bend at the knees;
• Romanian or deadlift is performed on straight legs;
• The Sumo deadlift is similar to the classic one, but with a wide stance.

Depending on the weight of the equipment, you need to monitor the grip of the bar to avoid injury to the hand.

Squats

The most popular exercise for women, as it allows you to work out calf muscles, thighs and buttocks. It is performed in a simulator with different leg positions. It can be classic squats or lunges - it all depends on what result is required.

Remember that for progress it is necessary to periodically change the technique of execution, supplement the basic exercises with isolated exercises and do not forget about the days of rest and proper nutrition!

To gain muscle mass, men need competent weight training. This is one of the main components of muscle building. It is impossible to gain mass without proper nutrition and good rest. Workouts at home or in the gym can be structured in different ways. There are a few effective schemes allowing you to build muscle. Some of them have been known for a very long time and have been tested by several generations of athletes. Others were created not so long ago and are considered innovative in the bodybuilding environment. It is recommended for beginners to use basic programs workouts. Only experienced athletes should try new and improved ones.

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Lesson rules

In order for training to help increase muscle mass, you need to follow a few rules:

• engage in weights large enough to create stress and destroy muscle fibers;
• fully rest, observe the daily regimen and get enough sleep so that the muscles recover well;
• between workouts for one muscle group, at least 48 hours must pass;
• train large muscle groups no more than 1 time per week;
• the total number of lessons per week for beginners - 2-3, for experienced athletes - 3-5;
• each exercise should be performed for 6-8 repetitions, since it is this range that contributes to the most effective muscle growth;
• basic exercises should be placed at the beginning of the workout and take up most of it;
• we must not forget about the isolation, which is necessary for a more detailed study and finishing of muscles;
• isolation exercise can be done for 12-15 repetitions.

The total duration of your workout should be between 40 and 60 minutes. During this time, you can manage to do no more than 8-10 exercises. You do not need to work out longer, as the body will begin to produce a stress hormone - cortisol, which destroys muscles.

For beginners, the rules will be slightly different. They do not need to immediately take large weights and perform exercises until muscle failure. This can easily lead to injury, as a result of which training can be forgotten for a long time. The main task for beginners is to prepare the muscles for real, serious work. This is achieved by working off correct technique doing exercises and gradually increasing weights.

At the initial stage, it is quite possible to do it at home. You just need to find a pair of dumbbells or a small barbell. It is advisable to perform exercises at home in front of a mirror, following the technique.

But over time, you will inevitably need to increase working weights. Then home inventory will not be enough. In this case, you still have to sign up for gym or arrange a mini-room at home.

Meals on the set

An equally important component of gaining muscle mass is special nutrition. The main thing to remember is that muscles don't grow without a calorie surplus.

The required daily calorie content is individual. It depends on the person's body weight and goals. In any case, you should first calculate the calorie content of the diet to maintain weight. This can be easily done using the formula:

Calorie allowance = Weight (kg) x 30

If the goal is to build muscle, the resulting value should be increased by an average of 30%. For ectomorphs who are gaining weight with difficulty, the rate can be increased by 40-50%. Endomorphs who get fat easily can add as little as 10–20%.

For example, a thin person weighing 60 kg, doing weights to gain muscle, should consume 2520-2700 kcal per day. This value was obtained by increasing daily value calories equal to 1800 kcal (60 kg x 30), by 40-50%.

Having calculated the calorie content that should be adhered to, it is necessary to determine the optimal ratio of proteins, fats and carbohydrates in the diet.

Carbohydrates should be the basis, as they are the main source of energy during hard training. Proteins also play an important role. After all, they are the material for building muscles. Fat should also be on the menu for normal recovery and well-being. In addition, some fatty acids are involved in the production of growth hormones.

Best workout programs for building muscle

There are many training programs for gaining muscle mass in men. Often they are sold for money, being called the most effective and innovative.

But before spending money, it is worth working out according to the basic well-known plans. In most cases, they help you achieve your goal.

Experienced athletes who are accustomed to the load and want to diversify their workouts can use these interesting systems construction of classes, such as a German volumetric training, the program "5x5" and others.

Two-day split top and bottom

For beginners, a schedule of just two different workouts per week is perfect. Dividing muscle groups in more detail, paying some kind of increased attention, at the initial stage should not be. Only professionals who have achieved certain results should do 4-5 workouts per week. For beginners, such a schedule will be ineffective and lead to overtraining.

Most often, with a two-day split, the body is divided into top and bottom, working out the muscles of each part on a separate day. An approximate set of exercises in this case may be as follows.

Monday - Bottom:

Exercises	Approaches / Reps	Illustration
Squats with a barbell for legs and buttocks	4x8
Leg press	3x10
Dumbbell lunges	3x10
Leg curl in the simulator	4x12
Smith Machine Calf Raises	5x20
Seated Calf Raises	4x20
Hanging leg raises on the press	3x15

Thursday - high:

Exercises	Approaches / Reps	Illustration
Row of dumbbells in an incline to the belt for the muscles of the back	4x8
Row of the lower block for the lower and mid-back	3x12
Dumbbell bench press	4x8
French Triceps Dumbbell Press	3x8
Reverse Triceps Bench Dips	4x10
Lifting the bar for biceps	4x8
Seated Dumbbell Shoulder Press	4x10
Roman abdominal leg raises	3x15

That is, each muscle group is pumped once a week. The break between workouts is 2-3 days. During this time, the body recovers, so the classes are as effective as possible.

Basic three-day complex No. 1

When a certain experience of training with "iron" will be gained, you can improve the training program by dividing muscle groups into three training days. This plan is the most common and is suitable for the vast majority of people involved in fitness to improve and maintain their shape.

When drawing up a program, it is advisable to include in the complex three main mass-gaining exercises: squats, deadlifts and barbell presses. As a result of their implementation, there is a powerful release of testosterone - growth hormone, which leads to an increase in strength and muscle volume.

But it is necessary to put these exercises on different training days, since each of them takes too much energy.

An example of a basic three-day training program is shown in the table.

Monday - Pectorals and Triceps:

Exercises	Approaches / Reps	Illustration
Bench press on a horizontal bench for pectoral muscles	3x8
Incline Dumbbell Routing	4x10
Reduction of hands in the simulator "butterfly"	4x10
French Triceps Bench Press	3x8
Triceps Dips	4x10
Pulling legs to the horizontal bar on the press	3x10

Wednesday - back and biceps:

Exercises	Approaches / Reps	Illustration
Deadlift with a barbell for the muscles of the back, hamstrings and glutes	3x8
Row of the bar to the belt for the muscles of the back	4x10
Wide grip pull-ups	3x10
Close Grip Seated Row	3x12
Lifting the bar for biceps	4x8
"Hammer" with dumbbells for biceps	4x10
Curl of the arms in the crossover at the lower block for the biceps	3x10

Friday - legs and deltas:

Exercises	Approaches / Reps	Illustration
Barbell Shoulder Squats	4x8
Leg press	3x10
Barbell lunges	3x10
Leg curl in the simulator	4x10
Rise on socks in Smith's car	5x20
Seated Dumbbell Shoulder Press	3x10
Lifting dumbbells in front of you to the front deltas	4x15
Lifting dumbbells to the sides to the middle deltas	4x15
Crunches in the crossover at the bottom block (prayer)	3x15

As you can see, the press does not need to be pumped daily. The abdominal muscles, like everyone else, need rest to recover. Therefore, it is enough to work them out a couple of times a week.

Basic three-day complex No. 2

There are Alternative option building a basic 3-day training program. It suggests a different division of the upper body muscle groups. The back is worked out with the chest, and the triceps with the biceps. The leg and delt workout remains unchanged.

This combination is based on the fact that the chest and back are antagonistic muscles, that is, they perform opposite functions. Therefore, when performing exercises on the broadest muscles, the pectorals rest, and vice versa. This ensures a constant blood flow to muscle fibers, which speeds up their recovery and growth.

Most effective option in this case, the exercises will be combined into supersets. Arnold Schwarzenegger was very fond of using this scheme in his trainings. It helps to achieve maximum blood flow to the target area. But only experienced athletes should apply such programs.

Day 1 - back + chest (exercises are performed in supersets):

That is, you need to do, for example, a bench press for 8 repetitions, then immediately (without rest) go to the horizontal bar and perform 8 pull-ups with a wide grip. This is followed by a break for 1-2 minutes and two more supersets of the same are performed.

Day 2 - arms (biceps + triceps):

As you can see, exercises for biceps and triceps alternate. That is, first one exercise is performed for the biceps, and then for the triceps. This scheme is optimal, since the muscles in question are also antagonists. Their joint development ensures maximum pumping effect during training.

On the third training day, the legs and shoulders are worked out according to the program described above.

Program "5x5"

A non-standard training scheme, which is considered one of the best today, was developed by the Arab athlete Mehdi. It is called "5x5". The essence of this technique can be expressed as follows: five exercises and 5 sets of 5 repetitions.

Classes under such a system, in contrast to the usual ones, take a maximum of 45 minutes 3 times a week. They are aimed at increasing the strength and therefore the mass of the athlete. In addition, during training, it is burned excess fat... Thanks to this, as a result of training, you can get a strong and harmoniously developed body without the help of pharmacological preparations.

At the same time, only five basic exercises are used in the training: squats, deadlift, barbell press, army press and barbell pull to the belt in the slope.

From these exercises, a two-day split is made, which remains constant throughout the entire training course.

WorkoutAnd includes:

• squats;
• bench press lying;
• barbell pull in the slope.

WorkoutIn includes:

• squats;
• army bench press;
• deadlift.

Squats are performed in every workout, as Mehdi considers them to be the most effective exercise for gaining muscle mass thanks to a large number the muscles being worked out.

Each of the five exercises is always done in 5 sets of 5 reps. Moreover, the weight of the burden should remain unchanged in all five approaches.

You need to carry out 3 workouts per week according to the following schedule.

First week:

• Monday - Workout A;
• Wednesday - Workout B;
• Friday - workout A.

Second week:

• Monday - Workout B;
• Wednesday - Workout A;
• Friday - workout V.

The main task of training according to the 5x5 scheme is to increase the working weight at each workout as long as there is strength. Therefore, this program is usually used as a strength cycle for 1-1.5 months.

After that, you can return to the standard bodybuilding system, which involves performing various exercises in the range of 8-12 repetitions.

German volume training

Another innovative training scheme called German Volumetric Training (GOT) was developed by Rolf Feser, coach of the German national weightlifting team. Its main goal is to maximize muscle building in a short time.

The main idea of ​​the German volumetric training is the study of antagonistic muscles in one workout, which include: the back and chest, quadriceps and hamstrings, biceps and triceps, lower back and abs and some others.

Exercises in training are performed according to the scheme 10x10 - 10 sets of 10 repetitions. Thanks to this, the volume of muscle work increases dramatically. Assistance exercises can be performed in 3 sets of 12-15 times.

In NOT it is important to choose the correct working weights. They cannot be increased if it is not possible to complete all 10 repetitions in 10 approaches. At first, it may seem that the load is too light. But after a few approaches, the muscles will literally begin to burn and refuse. Here you will need to show character and complete the entire planned amount of work.

It is categorically not recommended for beginners to use this scheme, since the technique of performing exercises with strong tension can deteriorate. As a result, there is a high risk of injury.

The training program for a week in the NOT can be as follows:

It is advisable to rest no more than 1.5 minutes between approaches.

You cannot use the NOT scheme for a long time. This depletes the body and inevitably leads to overtraining over time. Therefore, this program is used for 1–2 months to overcome training stagnation and increase working weights.

At home

Not always and not everyone has the opportunity to work out in the gym. In this case, you can build muscle by exercising at home. To do this, you will need to exclude exercises performed on simulators from the presented programs.

For effective exercises at home, you still cannot do without several dumbbells of sufficient weight. The barbell will also be useful. But in order to squat with it, you will need to build a power frame, which will ensure the safety of the exercise. After all, you cannot take a heavy barbell from the floor onto your shoulders.

Sample program home workout for a set of muscle mass is presented in the tables.

Monday - back + biceps:

Exercises	Approaches / Reps	Illustration
Dumbbell Deadlift	4x10
Dumbbell Rows	3x10
Pull-ups on the bar	4x12
One-handed dumbbell row in support	3x12
Lifting dumbbells for biceps	4x10
"Hammer"	4x10

Wednesday - legs + shoulders:

Exercises	Approaches / Reps	Illustration
Dumbbell Squats
Dumbbell Standing Calf Raises	4x20
Dumbbell Shoulder Press	4x10
Lifting dumbbells to the sides	4x15

Friday - chest + triceps:

Exercises	Approaches / Reps	Illustration
Dumbbell bench press	4x10
Raising hands with dumbbells	4x10
Push-ups for the pectoral muscles	3x15
Seated French press dumbbell	4x10
Reverse push-ups for triceps	3x15

The rules for studying at home will be the same. To achieve the result, you also need to follow a special diet, eating with a calorie surplus.

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