The most effective exercises with the barbell at home - the path to muscle growth

When the goal is muscle growth, the dumbbells lose the bar on efficiency. Great weight, the possibility of increasing intensity - these are the basic conditions for the development of muscles.

Exercises with the barbells of the house are chosen by seriously tuned athletes who have thoroughly prepared - they have got a rack, bench, belt to make the training safer and more diverse. Why the bar? Because it increases the effectiveness of basic exercises - those that are responsible for producing testosterone.

How to gain muscle mass?

A male hormone, along with a growth hormone, promotes muscle mass gain. Studies have shown that the development of these substances most contributes to squats, lifting the bar with a push up and deadlift. Jerk with a bar is considered a complex maneuver for beginners who are concerned about increasing muscle mass. Therefore, other basic exercises should be performed instead.

The following exercises with the barbell of the house must necessarily be included in the program for the growth of muscle mass:

1. The deadlift trains a lot of muscles (75% of the whole body), loads the heart and lungs, but is considered traumatic - the technique is always more important than the working weight. It is important when lowering the rod below the knees to keep the straight back and pull the hips back. Static stress along the entire back surface of the legs and buttocks is a sign of faithful fulfillment.
2. Squats for the development of quadriceps, gluteus muscles, hamstrings and lower leg biceps. Multi-joint exercise with a large weight of pancakes well trains the shoulders and the press. The technique in the exercise for the legs with the barbell is in the first place, since there is a possibility to injure the lower back. Squats "in the knees" - the most serious mistake of beginners, which instead of aligning the back and hip back load the joints.
3. A bench press with a bar effectively coaches the whole mass of pectoral muscles, and also involves triceps and shoulders. To classes with large weights it is necessary to pass only after mastering push-ups to feel the tension of the pectoral muscles. The wrist can be performed without a stand on the floor, and the bar with pancakes lifted to the supports (books, chairs). Changing the grip from wide to narrow, you can get an effective version of the triceps exercise with the bar - try to plant elbows as wide as possible.
4. Rod pull to the belt is more effective than working with a block simulator and using dumbbells because it allows you to use your back muscles, load shoulders, chest, arm muscles and even your legs. Bent knees, a slight deflection in the lower back, a flat back and backward shoulders - the conditions of the correct technique of performing and building up the mass. Exercise exercises with a barbell at home is better with an average weight to avoid injury.
5. The army bench press suggests a vertical lifting of the weight in the standing position. The maximum load falls on the shoulders, while the muscles are applied by the back muscles and the press. Lower the bar should be on the chest, and with a vertical push to keep the neutral position of the spine (do not bend and do not bend).

These basic exercises with the barbell of the house must necessarily be in the beginner's program. Of course, they can be supplemented with local loads - French press, lifting the biceps, extending the arms with a barbell, shrags, to make a full program for training 2-3 times a week.