We have compiled the best exercises for gaining muscle mass for each part of the body in pictures for training in the gym for quick progress in training.

If you were asked to create a program to build a balanced, massive muscle, using only 8 exercises, which ones would you choose?

We have selected the most effective exercises for building muscle mass, which can stimulate muscle hypertrophy and accelerate growth for men, but they can also be performed by girls. You can use them to compose your training set or take a specific set of exercises to maximize the benefits of each available device to increase the intensity and productivity of each workout. You probably think how to achieve good results with such a limited arsenal of movements?

Eight strength exercises, which we recommend, load each main body part, while demanding a fair amount of support from the auxiliary muscle groups.

Best Muscle Gain Exercises

This short list includes the most effective basic and effective mass-gaining exercises for the whole body, which will make you grit your teeth and greedily swallow air, whether you are a beginner or experienced athlete, dragging iron for years. These strength exercises for rapid muscle growth are well suited for an ectomorph engaged in a rocking chair to increase body weight.

1. Barbell Squats

Shoulder Squats

This is a trump basic exercise that allows you to increase the total body volume, unlike any other exercise. In addition, you can change the setting of the legs to work out different muscles of the legs.

For example, the narrow setting of the legs (shoulder width) accentuates the lateral broad muscle of the thigh and the outer lateral surface of the thighs, while the wide setting puts more emphasis on the gluteal and adductor muscles of the inner thigh. No matter how you put your legs, squats use stabilizer muscles, as well as activate core.

Moreover, this is just one of the key, priority exercises. You fall low, just below the parallel, and then try to rise up. This is your personal fight with gravity.

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Secrets of Efficiency

Look straight ahead. The head should be straight when you look at yourself in the mirror. Do not look up. If you stare at the ceiling, your posture will be disturbed, and in the long run you can earn problems with the lower back and neck.

2. One leg platform press

Single leg platform press

Squats with a barbell is the most productive exercise for the legs, but the leg press is not inferior to anything. You can change the pace in this exercise, for example, move up and down for 2 seconds, stopping for 1 second at the lower point of the amplitude.

If you have a spotter, you can do dropset: One of my favorite ways to build muscle on the legs in the bench press is to do combined sets – 10 times with each leg, and then 20 times with both.

Secrets of Efficiency

Do not let the lower back bend or tear off the back. Everyone has a different traffic volume. People with flexible hips can easily reach their chests with their knees. Do not go this far if your lower back comes off the back. Instead, work as your flexibility permits, and gradually you can go deeper.

3. Wide grip pull-ups

Wide grip pull-ups

First of all, pull-ups load the broadest muscles, but they also work on the shoulders, biceps and develop core stability. This exercise gives you muscle growth throughout the body and relief, which is difficult to achieve with other exercises.

He insists that no matter how large your muscles are, keep pulling. As soon as you can perform 2-3 sets of 20 times, start adding weights in the form of pancakes or a dumbbell, attached to a belt with chains, or a weight vest.

Secrets of Efficiency

If pulling up is a problem for you, do ancillary exercises like vertical pull with a narrow grip to strengthen the key muscles involved in the movement.

Use a narrow grip because it helps to stretch the widest and develop the depth of these muscles and the middle of the back. I sit up straight and pull the hilt down to the middle of the chest, turning the shoulder blades at each repetition.

If you have a wide waist, then pumping up the widest with the help of pull-ups and rods, you will visually reduce its girth. The main thing in bodybuilding is to be able to create an optical illusion.

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4. Inclined rod pull

Inclined rod pull

Inclined thrust is the key to pumping the trapezoid and mid back. It thickens the muscles along the entire length of the spine, and allows you to give the body a 3D look. I do traction on a slope all the time. This is one of my main exercises.

If you have no problems with the lower back, we advise you to take heavier weight and start with 5 sets of 5-8 reps, and then follow the pyramid principle, increasing the weight to the maximum that you can withstand in the last set. Usually it pulls 184-215 kg.

Secrets of Efficiency

Your core should be tight and your back straight. Do not let the lower back round when doing the exercise. Your latitudes and back are responsible for performing the movement, but you must strain your whole body to stabilize yourself. Before starting the exercise, mentally walk through your entire body, checking all areas that provide support.

5. Bench press lying on an inclined bench

Tilt barbell press

Summer is on the doorstep. You don’t want to look slim in a T-shirt? Bench press on an inclined bench affects the upper part of the pectoral muscles, without which you can not get an impressive upper body. In this exercise, Bellenger also presses a lot: in 5 sets of 5 reps.

Secrets of Efficiency

Keep your elbows firmly pressed against your torso and control your weight when lowering it down. Never spring the barbell against your chest.

Lower the bar down for about 2 seconds, hold for about 30 seconds and jerk push the weight up.

By pressing your elbows closer to the body, you concentrate the main load on the pectoral muscles and triceps instead of the shoulders. So you have a more stable support than when your elbows stick out to the sides. In addition, the use of a wide grip can lead to rupture of the pectoral muscles and other chest injuries.

6. Seated bench press

Bench press

Like a bench press on an inclined bench, a sitting bench will make your upper body more powerful and larger so that it can be seen under a T-shirt. This bench press emphasizes the front and middle bundles of the deltas, and also synergistically connects the chest and triceps. The ability to squeeze weight up is a fundamental component of strength.

Secrets of Efficiency

The bar will allow you to reap more weight, but in the case of dumbbells, a stronger hand will not deprive the load of a weaker one.

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7. Standing EZ-bar for biceps

Biceps Barbell Lifting

Why is an EZ fingerboard instead of a direct one? I like the curved neck a little more, because it removes the burden from the wrists, and also it is easier to hold the shoulder blades together and press the elbows to the sides.

According to him, he uses a narrow grip (already shoulder width) when he wants to work harder to work out the external head of the biceps. He loads the inside with a wide grip.

Secrets of Efficiency

Bellenger advises all athletes to observe the full range of motion. Many reach only the middle of the amplitude, instead of fully stretching the biceps. Most likely, this is why their arm muscles do not grow. I stop a little short of straightening my elbows completely — I just extend my arms strongly enough to maintain tension in my muscles.

8. Push-ups with triceps with weights

Triceps push ups

I think this is the best triceps exercise ever. I would advise you to apply the same approach as in pull-ups: to get started, go to 2-3 approaches 20 times, and then connect weights.

Bellenger recommends first using a gravitron or expander, passing it under the knees and fixing the edges with your hands to make it easier to climb up. You can also start by doing purely negative push-ups: to lower slowly and under control, and to climb up with your legs. These are the three simplest ways to master triceps push-ups.

Secrets of Efficiency

Three words: down to the stop. Try to fall as low as possible at the low point of the amplitude. Over time, such a stretch will be given to you easier.

Also do not forget about auxiliary exercises that develop the strength of triceps. Triceps bench press in the crossover is a great way to build muscle for beginners. During the exercise, move 2-3 steps away from the stack with plates. This distance allows you to keep the muscles under constant load.

Full Body Workout Program

We offer you an approximate program of two training complexes, including the movements described above. Each set of exercises for quick muscle gain can be performed 1-2 times a week:

Complex No. 1: Legs and Back

1. Barbell Squats   5 sets, 10, 10, 8, 6, 5 reps
2. One leg platform press   4 sets, 10, 10, 20 reps (in each set do 10 with one foot, then the other and 20 times with both)
3. Leg extension in the simulator   4 sets, 10 reps
4. Leg curl   4 sets, 10 reps
5. Wide grip pull-ups   3-4 sets to 20 reps
6. Inclined rod pull   5 sets, 8, 8, 6, 5, 5 reps
7. Vertical thrust to the chest with a narrow grip   4 sets, 10 reps

Complex No. 2: Chest, Deltas and Hands

1. Bench press on an incline bench with the head end up with a medium grip   5 sets, 10, 10, 8, 6, 5 reps
2. Bench press dumbbells   4 sets, 10, 8, 6, 5 reps
3. Army bench press with a barbell   5 sets, 10, 10, 8, 6, 5 reps
4. Breeding dumbbells lying on an incline bench   4 sets, 10 reps
5. Swing dumbbells to the sides   4 sets, 10 reps
6. Lifting the EZ-bar for biceps   5 sets, 10, 10, 8, 6, 5 reps
7. Triceps push-ups   3-4 sets to 20 reps

Note: Increase the weight by the principle of the pyramid in each exercise, and be sure to warm up, especially before the first 1-2 exercises for each part of the body.