Deadlift

The first and main exercise for a person who wants to become big and strong, as it involves about ¾ of all human muscles. It is performed in various variations and with various equipment. But the main ones still remain three types of barbell pulls.

This is a classic deadlift, originating from weightlifting.

The stiff-legged deadlift is also known as the Romanian or Deadlift.

The Sumo Deadlift, more commonly referred to as the Lifter Deadlift.

All of them are performed with the back as straight as possible, arms straight and outstretched. In order to avoid injuries.

They differ in the positioning of the legs by width, type of grip as we normally used blocks in yoga for grip gracify.co.uk/best-yoga-blocks-uk/, and bend of the knee joints. Beginners are recommended to perform only the classic - it gives the maximum result with minimal explosiveness. The grip is straight, the knees are half-bent, the shins almost touch the bar, the legs are shoulder-width apart.

Weighted squats

Number two of our top, used in training athletes in almost all sports. Involves almost all muscles of the lower body, as well as the press and back. To give large volumes to the leg muscles, or to develop the body as much as possible is almost impossible.

They can be performed with a barbell on the back or chest, with dumbbells, and even with kettlebells. They vary in squat depth: deep, partial, and parallel (thighs parallel to the floor.) There are also many different options for placing the feet and holding the weight in this exercise.

We recommend performing classic squats with a barbell on your back, feet shoulder-width apart, toes turned outward, until parallel. In doing so, carefully observe safety precautions and always under the supervision of a trainer or insuring partners.

Bench press

Another great exercise for gaining mass, one of the three so-called basic exercises. Excellent for developing the muscles of the upper body, such as the small and large pectoral muscles, deltoid and triceps, as well as the latissimus dorsi for better grip such as cork or foam yoga blocks gracify.co.uk/cork-vs-foam-yoga-blocks/.

There are several options for performing the bench press:

The "classic" bench press is performed in two different variations, both of which are performed on a bench press bench. As the name of the bench suggests, the athlete's starting position is lying on his back. In the first variation, the bar is held on straight arms in front of the chest, then slowly lowered to the chest and, after a pause, pressed back to the starting position. In the second variation, the bar is initially at chest level, then pressed onto straight arms, and then returned back.

Bench press "No pause" or "in rebound" - performed without a pause at the bottom point, the bar is pressed immediately after touching the chest. Not suitable for competitions.

This exercise can also be performed on an incline bench to increase the load on a certain type of muscle. The same purpose is served by different widths and grip types in the bench press.

Some experts also highlight the “Bench Press in a Rack”, but other than increased safety for the person doing it, it is no different from the classic version.

Weighted pull-ups
They differ from regular pull-ups by their increased load on muscles and joints. They are great for building muscle mass and developing the muscles of the arms, back, chest and even the abs. The weight of the weight is selected individually, it can be hung from a belt, put in a backpack, sewn onto clothing, or put in a special vest.

Pull-ups with weights require attention to technique - swinging and jumping off the bar is unacceptable and can lead to spinal injury.

You should do no more than 7 repetitions per set, while the lifting phase should be performed as quickly as possible, and the lowering should be done slowly, without throwing your weight down and without straightening your arms at the elbows completely.

Seated Barbell Press
Our top 5 best exercises for gaining mass are completed by the seated barbell press. It perfectly develops the deltoids and pectoral muscles, and has a beneficial effect on the health of the shoulder joint, strengthening the rotator cuff muscles.

The exercise is performed sitting on a bench with a vertical or almost vertical back, if there is no back, then remember that during the exercise your back should be vertical. Usually the bar is on the racks at chest level, if not, then you can take it with a straight grip and lift it to this level. Then, as you exhale, you should press the bar straight up so that it is above your head, and then return it to the starting position. It is worth noting that performing a bench press with a full amplitude also trains the upper pectoral muscles.

Avoid using too much weight, using a non-standard grip, or doing the exercise from behind your head. It's best to leave all these frills to professional athletes. Also avoid sudden movements and jerks, as they put an unreasonably high load on your spine.

Final Words

The following exercises will help you gain maximum mass: bench press, weighted squats, deadlifts, weighted pull-ups, and seated bench press. You should carefully follow the technique for performing these exercises and perform no more than 5-8 repetitions per set.