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:
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.