There are many exercises that athletes use in training, but there are also forgotten ones. Check out the top 9 unknown and most effective weight gain exercises. All popular exercises are familiar to all athletes and use them in their training programs. However, many are looking for not quite "standard" exercises. They can be very effective and for this reason they deserve to be included in the training program. Today you will get acquainted with the TOP-9 unknown and most effective weight exercises.
Front squats to increase mass
This exercise is great for developing quads. In efficiency, classic squats are inferior to him, which already says a lot. When doing classic squats, a lot of the load falls on the muscles of the back, buttocks and the back of the thigh. When performing front squats, almost all the load falls on the quadriceps.
Exercise
Place the barbell at the level of the collarbones, adjusting the stops accordingly. Sit down under a sports equipment and take it on the deltas, bending your elbow joints in front of this and placing your wrists crosswise on the bar. With this arrangement of hands, you can fix the projectile. Remove the sports equipment from the supports and take one step back. Lower yourself until your thighs are parallel to the ground. At the same time, make sure that your back remains level.
V-Pulls Will Increase Mass
Thanks to this exercise, you can combine two types of traction into one movement, performed simultaneously in the horizontal and vertical planes. Thanks to this combination, the exercise becomes much more effective than classical pull-ups. It is also necessary to take into account that the muscles of the press are also involved in the work.
Performance
Place the v-handle on the bar and grip it with a neutral grip. When pulling up, the head should be lowered and the pelvis should be raised up. At the topmost point of the trajectory, the chest should touch the handle. Return to the starting position slowly.
"Narrow" press with dumbbells for mass gain
The exercise is designed to develop the inner part of the chest. It is very effective and will help not only gain muscle mass, but also improve their shape.
Performance
Sit on a horizontal bench and grab a sports equipment with a neutral grip. The dumbbells should be tightly pressed against each other with arms outstretched. Lower the sports equipment to your chest, then squeeze powerfully. Try not to spread the dumbbells.
Wide standing chest pulls for mass gain
The load that will be applied to the trapezoid depends on the width of the grip - the wider, the greater the load. This exercise is able to pump deltas much more efficiently than the overhead press. The exercise does not involve the triceps, but only the deltas.
Performance
Stand straight and hold the barbell against your thigh. Slightly bending the knee joints, with a sharp movement, straighten your legs, while lifting the sports equipment to your chest. The shoulders should remain level during the exercise.
Overhead Squat
Today's TOP 9 unknown and most effective weight training continues one of the classic squat options. This exercise loads the central nervous system quite seriously. In response, the body produces more anabolic hormones. This fact has a significant impact on muscle growth.
Performance
The rod must be on the stops. Take a sports equipment with a wide grip and lift it up. It should be positioned overhead slightly behind the centerline of the body. Do a deep squat without lifting your heels off the floor.
Lying Biceps and Mass Gain
Without exaggeration, the main exercise for the biceps is the pull-up grip. It surpasses all others in efficiency, but, unfortunately, not everyone can catch up. In this case, you should use this exercise.
Performance
The barbell should be mounted on the Smith machine at approximately waist level. Place yourself under a sports equipment and hold it shoulder-width apart. Start doing pull-ups and try to keep your body straight.
Reverse Grip Seated French Press
The bulk of the triceps is in the long bundle. It can be pumped well thanks to the classic French bench press in the prone position. However, this is not the most comfortable grip. It should also be noted that while sitting, you can get a greater effect when working with triceps.
Performance
Sit on a short-backed bench. Hold the EZ bar behind your head with your palms facing the back of your head. Straighten your arms with a sharp movement, then return them to their starting position.
Turns of the body while sitting with the ball
Many athletes know that the abs are made up of several muscles that work as a whole. When performing ordinary twists, the rectus abdominis muscle is maximally used, which can lead to disruptions in the coordination of the work of all muscles of this group. For the harmonious development of the press, a complex exercise should be done.
Performance
Sit on the floor, face up. The knee joints should be bent and the feet firmly on the ground. With straight arms behind your head, hold the weighted ball. With your torso lifted, touch the ground with the ball to the side of your respective thigh. Unfold the body and return to the starting position.
Barbell slopes for mass gain
This exercise takes into account the peculiarities of sports anatomy. Not many athletes know that the main potential of strength indicators lies in the "extension chain", which includes the hamstrings, gluteal muscles and dorsal extensors. If these muscles are not sufficiently developed, the athlete cannot show maximum strength.
Without the development of these muscles, it is impossible to achieve good results in squats and deadlifts. In this regard, it should be noted that almost 80% of the effort when performing lifts for the biceps falls precisely on this group of muscles. Thanks to the slopes with the barbell, you can significantly strengthen the "extension chain".
Performance
Place the sports equipment on your shoulders, lowering it on the harness. Legs are shoulder-width apart. Bend your knees slightly with your head facing forward. Bend over slowly until your back is parallel to the ground. You should also return to the starting position slowly.
Today you got acquainted with the TOP-9 unknown and most effective mass exercises that will help you significantly speed up muscle development.
For the most effective exercises for gaining mass from Denis Borisov, see this video:
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