Find out what complexes beginners and experienced athletes need to perform for the most effective mass gain and increase in strength. All builders want not only to progress, but to do it as quickly as possible. However, this does not always happen, and if the muscles do not increase in volume for a long time, athletes begin to look for ways to achieve their goals. First of all, this concerns the training program, which most often changes.
In the early days of bodybuilding, there were no machines and athletes used the training techniques of weightlifters. It is today that there are a large number of different types of sports equipment, and new isolated exercises have appeared. Now you will find out what are the most effective exercises for muscles in bodybuilding previously used. They still allow athletes to gain weight effectively today.
Most Effective Muscle Exercises
- Deadlift. This movement allows you to use as many muscles as possible. By and large, when performing deadlift, almost all muscles of the body are involved in the work. It can rightfully be called one of the best exercises in bodybuilding. At the same time, today many experts are sure that deadlift is very traumatic and do not recommend doing it. However, if we consider the biomechanics of this movement, then it is nothing more than the lifting of an object from the ground.
- Squats. Today, barbell squats are recommended to be performed until the hip is parallel to the ground. However, earlier athletes dropped as low as possible, and this movement was considered the best for the leg muscles. With a full-amplitude exercise, you get the opportunity to work out the muscles of the buttocks and quadriceps as efficiently as possible. Exercise uses a large number of muscles and this provides a powerful hormonal response in the body.
- Bench press in the prone position. And today this movement continues to be popular. It is great for building a powerful upper body. Probably now there is no athlete who does not use this movement in his training program.
- Lifting the barbell to the chest. This movement came to bodybuilding from weightlifting, however, like many others. It involves a huge number of muscles in the work and in this parameter can compete with the deadlift. There are several options for its implementation, but they all develop explosive strength perfectly.
- Bench press in a standing position. Now this movement is known to many as the army press. In the middle of the last century, it was very popular among athletes. The main rule when performing the movement is the need to keep the back in a strictly upright position. With the military bench press, you can effectively pump deltas and triceps. Also note that this movement was previously competitive in weightlifting.
- Bends forward with a barbell. Today, this movement is rarely performed by athletes. However, in the "golden era" of bodybuilding, all athletes actively used it and received excellent results. With the help of the bends with a barbell, the muscles of the back, neck, and also the trapezius are effectively pumped.
- Row in an inclined position. This exercise is still being performed in its original form and has not received any innovations. It uses the muscles of the upper back, and also increases the thickness of the latissimus muscles.
- Pull-ups. This is a very effective movement that works well on the upper body. Since when performing a movement you have to work with your own weight, this allows you to qualitatively train neuromuscular connections.
- Dips on the uneven bars. Also a very popular movement, which can be safely called one of the most effective exercises for muscles in bodybuilding. It is used to develop the muscles of the shoulder girdle. The maximum load in this case falls on the triceps, the front deltas and the lower chest.
- Push-ups from the ground. This exercise is still very popular today. In fact, this is a bench press performed the other way around. This is because push-ups use almost all of the same muscles as the bench press. Today there are many variations of push-ups.
Here are 10 of the most effective bodybuilding exercises for muscles. You can safely, especially novice builders, take two or three movements and use them in your training program. Most often, people visit the gym three times a week, in which case your workout may look like this:
- 1st day - lifting the bar to the chest, deadlift.
- 2nd day - pull-ups, bench press.
- 3rd day - push-ups from the ground, deadlifts in an inclined position, push-ups on uneven bars.
How to build pectoral muscles quickly and efficiently, says Andrei Schmidt in the following video:
