This article will show you the exercises to maximize muscle gain. The training program below can be called one of the most effective. All exercises included in the complex are detailed as much as possible. In total, you have to complete 21 exercises. When choosing weights for their implementation, it depends on the number of repetitions in each approach. It is advisable to use the maximum weight with which you can complete the required number of repetitions. These strength training exercises will help you gain muscle mass faster for maximum effect.
Exercise # 1: Anderson Front Squat with Restraints
Description:
This exercise is designed to train speed strength, also called strength development. It can be used to strengthen the quadriceps, gluteal muscles, part of the back straighteners and the hamstrings.
Preparation for execution:
prepare should be the same as with any squat. The only difference is the location of the limiter installed in the lower position of the load frame.
Performance:
everything is done in the same way as with a regular front squat, but at the lowest point of movement, you should hold the sports equipment for a second, and then abruptly return to its original position.
Exercise # 2: Sumo Deadlift
Description:
This exercise will strengthen the gluteus, hamstrings, hamstrings, quadriceps, upper back muscles, back straighteners, and grip.
Preparation for execution:
sports equipment (barbell) is located on the floor. The legs should be spread wide, and the shins should almost touch the bar. Lowering the buttocks down, take the shell with two hands, located shoulder-width apart (you can slightly narrower). Mixed or top grip is used. The arms should be fully extended and the chest raised as high as possible.
Performance:
straining all the back muscles, stand up straight. The bar is fixed when the blades are pulled back. It should be noted that you will have to experiment to find the most comfortable position.
Exercise # 3: Cross-Grip Barbell Reverse Lunge
Description:
This exercise combines a reverse lunge and front squat. However, it is worth noting that this exercise is much more difficult to perform due to the fact that the sports equipment provides strong resistance to the arms bent in front. It will also be more difficult to maintain balance as the center of gravity shifts upward. A powerful enough exercise that is part of the "strength training for maximum effect" complex.
Preparation for execution:
preparation is similar to the front squat.
Performance:
it is necessary to step back with one leg and bend both legs at the knee joints until the knee of the back leg is on the floor. Then you should push off with this heel, using the gluteal muscles and the muscles of the back of the thigh to return to the starting position. Try to minimize the jogging movement of the leg. The exercise is performed for the required number of repetitions on one leg, then after resting on the other.
Exercise # 4: Bench press in a prone position with arms close together on an incline
Description:
This exercise is designed primarily to strengthen the muscles of the chest, shoulders and biceps. However, due to the narrow grip, a significant load falls on the triceps.
Preparation for execution:
preparation is similar to performing a regular incline press, but the difference lies in the location of the arms, the distance between which is from 30 to 35 centimeters.
Performance:
the exercise is performed in the same way as the standard incline press. These strength training works great for developing the pectoral muscles for maximum effect.
Exercise # 5: Press with two boards
Description:
the exercise is a partial-amplitude bench press in a prone position, strengthening the grip and making it possible to prepare for lifting large weights.
Preparation for execution:
you need two blocks of wood with dimensions of 5x10 centimeters, connected to each other. A thick telephone directory is also fine. The bars should be placed on the chest to limit the range of motion. It will be very good if you have an assistant who will hold the bars.
Performance:
the exercise is performed similar to a regular bench press, but with a smaller amplitude, which is limited by the bars.
Exercise # 6: Bench Press on a Reverse Bench
Description:
this exercise allows you to somewhat reduce the load on the shoulder girdle and is suitable for those athletes who want to work with a lot of weight without heavily loading the shoulders. But at the same time, strength training for maximum effect perfectly develops the muscles of the chest.
Preparation for execution:
preparation is similar to a simple bench press, but a reverse incline bench should be used.
Performance:
Corresponds to the standard bench press, but legs cannot be used.
Exercise # 7: Pulling up with the grip palms down with support under the chest
Description:
with this exercise, you can strengthen parts of your back muscles, such as the lats, all traps and rhomboids. The biceps and grip will also be trained.
Preparation for execution:
Lie facedown on a T-bar machine. The handles should be grasped so that the palms are facing the floor.
Performance:
it is necessary to bring the shoulder blades together, bend the arms at the elbow joints and pull the handles towards you. The body should be as flat as possible, and the chest should be pressed tightly against the support. This will work well for the back muscles. The chin should be placed straight, and the shoulder blades should be held in a reduced position for a count of "times" at the highest point of the trajectory.
Exercise # 8: Hammer
Description:
the exercise is designed to strengthen the biceps.
Preparation for execution:
it is necessary to stand straight, hands with dumbbells clamped in them are located along the body. The palms are facing each other.
Performance:
straining your biceps, lift the sports equipment to your shoulders, and then return to its original position.
Exercise # 9: Dumbbell Lunge
Description:
the exercise is intended for the gluteus muscles, hamstrings, grip, back straighteners and quadriceps.
Preparation for execution:
it is necessary to stand up straight, arms with sports equipment are located along the body.
Performance:
take a wide step forward while keeping your body upright. The heel of the front foot is used to slow down the descent. Bend your knees so that the knee of your back leg touches the floor. After that, you should push off with the heel of the front leg to return to the starting position. The required number of repetitions should be done with one leg, and after a pause for rest, with the other.
Exercise # 10: Barbell Rollout, Knees on a 10cm Stand
Description:
the exercise is intended to train some of the main pectoral muscles, primarily the rectus abdominis and lats.
Preparation for execution:
preparation is similar to a simple barbell rollout, with the only difference being the use of a pedestal.
Performance:
execution is similar to a regular rollout, but the knee joints are raised. Read the Sustafast Joint Gel Review.
Exercise # 11: Floor Press
Description:
the exercise is designed to strengthen the pectoral muscles, the muscles of the shoulder girdle and triceps. It is on the triceps that the main load falls, since the grip is narrow, and the range of motion is limited.
Preparation for execution:
preparation is similar to a standard floor press, only the arms are located at a short distance (from 30 to 35 centimeters).
Performance:
the execution is similar to the standard bench press, the only difference is in the width of the grip.
Exercise # 12: Pulling up with a neutral grip
Description:
the exercise develops the elbow flexors, lats, and grip strength.
Preparation for execution:
preparation for execution is no different from pull-ups with an average spread of the arms, only the palms should look at each other.
Performance:
similar to pull-ups with medium arms spread, the difference lies in the neutral grip.
Exercise # 13: Push-ups
Description:
the exercise is designed to develop triceps, which is very important when performing presses.
Preparation for execution:
does not differ from a standard push-up, only the distance between the hands should be from 10 to 13 centimeters.
Performance:
as well as simple push-ups, but the elbows should be placed near the torso.
All of the strength training above for maximum effect will help you progress faster and achieve your goal.
You can visually familiarize yourself with the technique of performing power elements in this video:
