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Training for collective gains. A training program for mass gain. Mixed exercises.

 Training for collective gains. A training program for mass gain. Mixed exercises.

How do you have the dream guy back? What kind of exercises would you choose to develop in a great way?

Muscle mass can be built using machines and presses. Barbell exercises have the advantage of hitting more muscles with one exercise than with machines alone, and you can do fewer exercises to work the same amount of muscle.

Below you will find exercises with the barbell, which are ideal for building muscle with significant shortening of the exercises.


We lower the torso parallel to the ground. The legs are slightly bent at the knees, and the hips are retracted to maintain the natural curvature of the spine (that is, the thoracic part should be straight).

In this position, we hold the bar with an overhand grip (a raised grip is also acceptable). The distances between the hands vary depending on whether you want to stimulate the inner or outer parts of your back, the more you put pressure on your hands the more you work the inner parts of your back. The return movement (the movement in which the muscles contract) is performed explosively and the return movement is performed in a controlled manner.

2. Press the bar on the horizontal seat

Lie on a horizontal bench with your shoulder blades and shoulders pulled back to accentuate your chest.

From this position, hold the tape with your hands open so that your thumbs also wrap around the tape. However, we will not hold the tape with the thumb on the same side of the hand (the tape can fall off and you can injure your thumb due to direct pressure from the tape on your thumb). The hands should be spaced so that the wrists are straight in any

 position. The elbows are far enough apart so that the arms are always at a roughly 90-degree angle to the rib line. We raise the rod in an explosive motion and let it descend in a controlled motion so that it does not fall on its own by the force of gravity.


3. Press the bar in the high position

We grab the rod in the cup (in this case also the thumb covers the shaft), with a spacing slightly greater than the shoulders.

From this position, keeping your wrists straight, push the bar up. Keep the elbows in front of the body, not to the side. This formation gives more work to the shoulder joint and, accordingly, greater stimulation of this group of muscles.

This exercise can be performed both sitting (preferably with a backrest) and standing (preferably with one leg forward).


4. The forearm is bent with the septum, in the stationary position

We stand with one leg slightly forward and keep a slight bend in the knees. We grasp the tape in the supine, corresponding to the spacing between the shoulders.

In this position, we bend our arms at the elbow joints, slightly moving the torso back, with a slight rise in the elbows. The return movement is performed only by extending the elbow joints.


5. Squatting with a neck strap

We place the bar at the top of the quadriceps back muscles. We clench the shoulder blades and turn the shoulders back, focusing on the chest. Thanks to this, we maintain the straightness of the thoracic part of the spine.

The feet are spaced in such a width that the position is stable at all times in the squat.

We sit to such a depth that the angle between the thighs and legs is less than the right angle; We direct the knees along the line of the feet, making sure that they do not go beyond the line of the toes.


6. Dead Elevator

Stand in front of the bar with your feet shoulder width apart. We do a half-squat so that the legs are as close to the crossbar as possible. We grab the introverted tape.

From this position, we stand and stretch the back, leg muscles, abdominal muscles and abdominal muscles at the same time. The movement resembles pushing the hips forward. Hands, in the form of hooks, support the bar only when it is raised. It touches the muscles of the thighs, buttocks, abdomen and back. Hold the bar as close to the body as possible.

The following repetitions are performed with lower flexion of the knee and greater flexion of the hip joint (we lean the torso more than we lean into a squat). We don't put the tape between the reps or else we'll have to start each rep from the starting position.

When we do the whole body workout in one session, we start from the upper half of the body. The order is determined by muscle size (largest first).

In order to optimally stimulate the muscles, all these exercises are performed in 4 to 5 sets with 8 to 15 repetitions.


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