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Basic exercises for men for mass and strength

3 min read

This complex (training program for mass) is called the base, so as to accommodate the many athletes. He has 3 tasks: to increase your muscle mass, strengthen ligaments, increase of strength / muscle. Running separate method and lasts about 2 months.

The complex is considered basic for 5 reasons:

  • Are 3 workouts in a week, because most people do just as many times. In addition, 3 sessions 7 days is enough to build muscle and increase strength.
  • There is a separation of the muscle groups: legs–shoulders, chest–back, arms. This allocation is considered a classic and most proven. This option is suitable for virtually everyone.
  • The main part of exercises from basic. This includes only the most useful equipment.
  • The complex is designed not only for beginners but also experienced athletes. The only thing beginners have difficult.
  • You can use a special calculator that tells how the weight should work specific exercises. This does not mean work at the gym (only loose weight).
  • The first training session (legs–shoulders)

    In the workout program for mass, 1st training consists of the following items:

    • Warm-up (5 min.).
    • Exercise “hyperextension” (3 sets 10-15 times).
    • Squats (3-5 sets of 6-10 times).
    • The leg press using the simulator (3-4 sets 8-12 times).
    • Deadlift on straight legs (3-4 sets of 6-10 times).
    • Bench barbell from the chest in a standing position (3-4 sets of 6-10 times).
    • Dumbbell bench press seated (3 sets for 8-12 times).
    • Mahi with dumbbells at the sides (3 sets 10-15 times).
    • Hitch (5 min.).

    The second workout (back–breast)

    The following exercises for 2-year training program workout for mass:

    • Rasmin.).
    • Inca (5 min.).
    • The rise of the lower extremities in the emphasis (3 sets of 15-20 times).
    • Classical press of a bar lying down (3-5 sets of 6-10 times).
    • Pullups to the chest with a wide grip (3-4 sets of 6-15 times).
    • Bench dumbbells lying down at an upward angle (3 sets for 8-12 times).
    • Divorces with the help of dumbbells at an upward angle (3 sets of 10-15 times).
    • Thrust rod in the slope (3-4 sets of 6-10 times).
    • Pull the horizontal side (3 sets for 8-12 times).
    • Pullover with a dumbbell in the supine position (3 sets 10-15 times).
    • Hitch (5 min.).

    The third workout (biceps–triceps)

    • Warm-up (5 min).
    • Exercise “hyperextension” (3 sets 10-15 times).
    • Crunches on incline bench (3 sets at 15 to 18 times).
    • Push-UPS on the bars (3-4 sets 8-15 times).
    • French bench press with dumbbells in supine position (3 sets 10-15 times).
    • Straightening arms with the upper block (3 sets 10-15 times).
    • Pull-UPS reverse grip (3-4 sets 10-15 times).
    • Bending of hands with dumbbells “hammer” (3 sets 10-15 times).
    • Bending of hands with dumbbells in a seated position at an angle (3 sets for 8-12 times).
    • Hitch (5 min.).

    Transcript of training program for mass

    In training there is nothing intricate. For each class worked through 2 groups muscle.

    A pause between sets of isolated exercises is 2 minutes in the base up to 3-4 min.

    The number of sets excluding warm-up (i.e., working).

    And do not be surprised that the squat and deadlift are performed in a single day. In practice, this combination of exercises gives good mass gains in the legs and buttocks.

    If you are a beginner and plan to follow this plan, then take some advice: start with two work sets for all exercises (maximum). Then every week add 1-2 to each qualification (do not confuse – not every exercise). In the result, approximately after 1,5-2 months you will come to a full training regimen.

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