Few training methods can provide more effective training, but you can find very effective ones. Learn about strength training for muscle growth. If you use the strength training system for muscle growth, which we will talk about today, then in two months you will be able to see results. If you have already reached a certain level of muscle development, then this technique will allow you to go even further and get to a qualitatively new level. Now let's go straight to the exercise.
Gripping deadlift for muscle growth
Exercise assignment
This exercise effectively develops the muscles of the glutes, hamstrings, upper back and grip.
Initial position
When performing this exercise, special attention should be paid not to working weight, but to technique. The legs should be shoulder-width apart, and the equipment should be on the ground near the shins. Hold the bar so that your thumbs are in the area of the rings on the bar, which is substantially wider than your shoulders. The chest should be raised and the shoulder blades brought back and down.
Exercise
Shift your weights onto your heels and imagine that you need to push them through the ground. Raise your shoulders and hips at the same time. After fully straightening, pause and return to the starting position.
Seated 90/90 Stretch for Muscle Growth
Exercise assignment
This exercise is designed to work out the gluteal muscles, the muscles of the back of the leg, the quadriceps muscle, and the erectors of the spine.
Initial position
The curbstone should be located in the power frame and behind you. Its height should be such that when sitting, the hip fold is located below the knee joint.
Exercise
Tighten your core muscles and take a deep breath. Sit on a pedestal with your weight on your heels. Do not bounce off the surface of the cabinet, just touch it. Then start moving in the opposite direction.
Dragon Flag and Muscle Growth
Exercise assignment
This movement is a derivative of reverse crunches and is more effective for the external oblique muscles of the press.
Initial position
Lie face down on a bench. That being said, the bench should only support your glutes and upper body. Legs should be stretched out in a straight line and trunk.
Exercise
Tighten your abs and lift your legs. At the end point of the trajectory, there should be a 90 degree angle between the legs and torso. After that, slightly lift your buttocks, and pull your heels towards the ceiling.
Dumbbell Row "Suitcase" for Muscle Growth
Exercise assignment
With this movement, you can improve body stabilization.
Initial position
Stand upright and take a dumbbell in one hand.
Exercise
Begin to move your hips back and at the same time bend your knees, just as you would for a normal pulling motion. Try to reach with the dumbbell as close to the ground as possible and make sure that your back does not round out. After that, return to the starting position. Make sure that the torso does not bend to the side during the movement.
Pressing dumbbells with palms facing up will help muscle growth
Exercise assignment
The exercise is aimed at developing the muscles of the chest, shoulder girdle and triceps.
Initial position
The starting position corresponds to a barbell press on an incline bench, but instead of a neutral grip, an upper grip should be used.
Exercise
The movement is performed in the same way as a barbell press.
Seated muscle growth and deadlift, lower grip
Exercise assignment
Exercise develops the muscles of the upper back and elbow flexors.
Initial position
Sit on the weight column seat and bend your knees slightly. Take the handle with both hands, with the palms facing up. Grip shoulder width apart.
Exercise
Pull your shoulder blades back and down. Bending the elbows, pull the handle towards the abdomen. Return to starting position.
Row towards the face with external rotation for muscle growth
Exercise assignment
Exercise develops the muscles of the upper back and elbow extensors. The rotational motion reduces the risk of injury to the shoulder girdle.
Initial position
The rope stretch should be slightly above the forehead with one leg back. Hold the rope with a neutral grip with your arms extended forward.
Exercise
Pull the rope towards your face while bringing your shoulder blades and elbows apart, but not down. You should feel tension in the middle back and back of the shoulder girdle while doing the exercise.
Free Speed Squats for Muscle Growth
Exercise assignment
The exercise works well for the gluteal muscles, the muscles of the back of the leg, the quadriceps muscles, as well as part of the back straighteners.
Initial position
The bar is located on the upper back, while the legs are shoulder-width apart.
Exercise
Take a deep breath, use your belly, and slowly begin to lower yourself. At the end of the trajectory, the thighs should be parallel to the ground. With a powerful jerk, return to the starting position. It is very important to carry out the final phase of the movement quickly.
Lumberjack movement, spring at chest level
Exercise assignment
An excellent exercise for training rotation, which will come in handy in everyday life. It works very effectively on the erector muscles of the back.
Initial position
Position yourself near the weight column. Hold the D-handle with both hands. The torso should be turned slightly to the right with the arms extended and pointing towards the column. Slightly bent knees and hips, feet shoulder-width apart.
Exercise
While contracting your abdominal muscles, twist as if swinging a baseball bat at chest level. It is very important that the lumbar spine does not rotate when performing the movement. Do the exercise in both directions.
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