The most effective exercise with a barbell at home. Barbell: Exercise at home

People who think that they will be able to gain mass exclusively with the help of any one method are deeply mistaken. In fact, the most healthy and effective method is combining. If you choose an exceptionally healthy diet, your muscles will not get enough exercise, and if you just do the exercises, then the body will not be able to take any energy from anywhere. Thus, we can safely say that the diet will work only in conjunction with the exercises, and for weight gain the most relevant are the strength exercises. If you have a bar at home, then you can effectively exercise power exercises and quickly gain weight. Exercise with a bar in the home is very helpful in achieving your goal. Therefore it is worthwhile to make out the most popular and useful exercises with the barbell.

Deadlift with rod

Exercise with a barbell at home is the best way of strength training when you plan to gain weight. Naturally, you can not limit yourself to just such exercises, because they affect certain muscle groups. Again, the balance is very important: you need to create a full-fledged training program, which you will be engaged in. However, it is with the bar that many have problems, since this shell is not the most accessible, while the crossbar or dumbbells at home are much more common. Therefore, special attention will be focused on the exercises with this projectile, and the first will be the deadlift with the barbell.

This exercise consists in lifting a large weight off the floor in an upright position. It is recommended to use in this case from 20 to 40 kilograms, while doing eight to twelve repetitions in three to four approaches. This exercise is designed for extensors of the back, a large gluteus muscle and a quadriceps femoris muscle. However, it also has a side effect on the trapezoid, semitendinous and semimembranous muscles, as well as on the hamstrings. This exercise with a barbell at home is basic, and it is recommended to start with it, and then move to other variations.

Classic bench bench press

To perform this exercise with a barbell at home, you will need a special bench, on which you can do it. If you do not have professional equipment, then you can take advantage of what you have at home, but in any case it is critically important that you do it only if you are not alone in the room. It is advisable for you to be assisted by someone who would be able to lift the barbell from you if necessary, if you can not do it yourself, and he also insures you that you do not drop it. But to give up this exercise is not worth it, because it is the best for the development of the pectoral muscle. In addition, it works well to strengthen the triceps and the front deltoid muscle. As in the case of the previous exercise, you'd better break it into three or four approaches, each of which can be done eight to twelve times. Only in this case use less weight - from 25 to 35 kilograms. The most effective exercises with a barbell at home will allow you to quickly and efficiently gain weight without getting any damage.

Tilt: rod rod

In the case of this exercise, you need to stand right in front of the bar and bend over. After that, grab the bar with a straight or reverse grip, but not too wide, then lift it to the stomach or to the bottom of the chest. If we talk about the impact on the muscles of the chest and back, this is the end of such exercises with the bar in the home. The program schedule, however, should not consist exclusively of such exercises - you need to diversify your studies. And if the first was designed for the muscles of the back and chest, the second should be aimed at some other group of muscles - they will be discussed later. In turn, this exercise specifically allows you to work very well on the widest muscle of the back, and also to affect rhomboid and round muscles, deltas and trapezoids. Since this exercise is simpler than the previous ones, you can increase the number of times in the approach to 10-15, reducing the weight to 20-30 kilograms. After this, the training plan at home on the mass with the bar passes to another set of muscles - biceps and triceps.

Bending of arms with a bar in a standing position

To perform this exercise, it is recommended to lose weight of the bar to 20, and even better to 15 kilograms. Lifting it, you will need to bend your arms in the elbows, bringing the bar to your chest. In the course of this exercise, the bicep is ideally worked out, and it also has a beneficial effect on the shoulder muscles. As you can see, strength exercises with a barbell can help you develop a wide variety of muscles, so the bar is a very profitable purchase. With it, you can gain weight much faster. But what else can the bar give you? Exercises at home on the chest and back have already been considered, now you have an active and an exercise on the biceps.

French bench press

With the biceps figured out - it's time to move on to the triceps - in its development the French bench press will help you. In the prone position on slightly extended arms, you need to lower the bar to your head, again lifting it. It is not recommended to use this exercise for a long time, or to do it for a long time, as when exercising it there is a serious load on the elbows, which can lead to injury.

Squats

It's time to move on to the last point of the training plan, in which the impact will be on the legs and shoulders. The first exercise in this complex is squats. Only you have to do this, throwing a barbell on your shoulders. The quadriceps muscle of the thigh and the gluteus maximus will receive the greatest load during the exercise, and this is precisely your goal.

Bench barbell from breast

This exercise can be performed and sitting, because the load will go solely on the shoulders. Lifting the bar, you need to further lift it over your head from the chest, lowering it back. Thus, you can ideally work on the front delta, as well as on the middle delta and triceps.

Combining exercises

So, you got information about exactly what exercises with a barbell you can make at home to quickly gain weight, while not getting any damage. It has already been said, but it's worth repeating: the main thing here is the balance. You can not gain weight simply by swinging on the bar - you need other exercises that are performed with dumbbells, on the bar or without any inventory at all, as well as a literate diet rich in protein. Only in this case you can achieve outstanding results. Make up for yourself an individual program that will match your level to the maximum - there is no sense in trying to take the weight that you still can not, or spend time on too easy exercises.