Basic exercises for men for mass and strength

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.