Basic exercises - what you need to gain mass

   

  Coming to the gym, we see fellows in tights and T-shirts pumping their biceps. We repeat, we adapt to the situation. And we also swing the biceps according to separate training, cutting the days like a chicken - breast, back, wings, abdomen, legs. It's funny, isn't it?))

   What are basic exercises?

These are the exercises that involve several joints or all at once! For simplicity, let's say there are three of them - a squat with a barbell, a barbell bench press, a deadlift. They are in the top three in powerlifting. Athletes do nothing but squat, press and pull.

   In principle, all human activity is based on bench presses, pulls and standing up. The bench press works the shoulders, hands, elbows, and shoulder blades. If we do it on the bridge, bending our back, then the belt. We rest with our feet, then the calves and hips work.

   The squat works the hips, buttocks, lower back, shoulders, back stabilizer muscles to hold the barbell and not fall.

   Deadlifts work even more muscles and joints.

   Why do we need all this? By activating as large areas of the body as possible, our brain sends a signal to produce as much energy as possible in order to perform this action. Everything is simple. Testosterone is released, which we need so much for muscle growth. So, if you need to gain weight, do the basic exercises.

   The basic ones also include: a snatch of a barbell or kettlebell, a cleanup and a push of a barbell or kettlebell, a bench press of a barbell or kettlebell, pull-ups with weight, access to the horizontal bar or rings, walking on hands, push-ups on uneven bars with weight, push-ups from the floor ( it is possible with weight), standing upside down against the wall ... There are actually a lot of exercises. But as the lifters say, the squat, bench press, and deadlift are enough to make you a strong, well-rounded lifter. Hmm, I can't agree. Add something else to them to be more functional.