The vast majority of us when we go to a gym to train do so to increase muscle mass as well as strength. This is the main objective, but many times we are not very clear about how to achieve it correctly.
On countless occasions we have highlighted some points in this regard, such as diet, rest and exercise, as the basic pillars to achieve real results when it comes to increasing muscle mass.
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On this occasion we want to stop at one of these points, specifically the exercise. It is important to know how to train properly, and choose the exercises that will give us the best results.
But first of all, it is important that we know that strength work must be focused on the muscle groups that we are going to work. After all, an increase in muscle mass translates into an increase in the size of the fibers.
Knowing how to train correctly and choosing the exercises that we are going to do is essential to achieve good results.
To achieve this increase, it is necessary to provide the muscle fibers with the appropriate stimulus. Strength training puts them in a state of stress, since we force them to work to overcome resistance, which in this case is the load.
It is true that there are some exercises that are more effective than others, since they help to better isolate the muscle groups worked. Therefore, the effect that we are going to achieve will be more intense.
To help us a little to make our workouts more effective, we are going to focus on 5 exercises that will help us achieve this, and that we can apply to any training routine.
Barbell squat
First of all we want to stop at the barbell squat. It is a star exercise that will help us work the entire lower body and the middle area of the body. It is a versatile exercise that allows you to include more or less load, and achieve more or less depth in its path, depending on the physical situation of each one.
For this it is important that we perfectly control our posture. The placement of the feet should be with the legs slightly wider than the hips. Our back is straight, and we must bring our butt back when we descend. In this way we will take all the tension to the legs.
Posture is important. Knowing how to maintain tension in the legs and not divert it to the back is necessary to achieve results.
This exercise will help us achieve greater and faster leg power. In addition to helping us work the core, since it will remain contracted throughout the exercise. It is one of the best ways to exercise, and it is an exercise that cannot be missing from any routine.
Bench Press For Chest.
Secondly, we are going to stop at another of the common pectoral exercises. This is the chest bench press. It is a classic, which allows you to do it with a bar or dumbbells to better adapt to the movements of each of us, and thus achieve the best results.
To do this, we will lie face up on a bench, with our feet resting on the floor, and our chest out. In this position, with both hands we will grab the bar or a dumbbell in each hand.
It is important to lie down with our back supported, the scapulae back, and the chest forward, concentrating all the tension and thrust in this part.
With the weight, from the chest, we will raise it through the action of the pectoral muscles. This movement must be concentrated on the chest, a range of movement that is too wide in the descent is not advisable, since we will divert the tension to the shoulders, and we will not work the pectorals concentratedly.
It is one of the most effective exercises to get a bigger and stronger chest. That is why it is essential in any chest routine. We can start little by little, but the ideal is to concentrate the tension on the pectoral to achieve results.
Incline chest press.
As a third option we are going to stop at a variation of the previous exercise. In this case it is the incline dumbbell chest press. Work the upper part of the chest, and it is very easy that if we do not do it well we divert the tension to the shoulders and we can even hurt ourselves in this part.
To do this we will place ourselves on an inclined bench. It is important that when we lie down on the bench we lift our shoulder blades back and push our chest outward. The arm movement will go from the chest upwards, raising the load through the action of the pectoral muscles.
By performing the exercise on an incline bench, we will work the upper part of the chest
This route requires the action of the arms, which we must not stretch completely. If we stretch them we will be diverting the tension to the arms and shoulders, and not concentrating it on the chest, which is what we want in order to achieve better results in this part of the body.
Pull-ups to work the back.
Fourthly, we are going to stop at the star exercise to work the back. It’s about the pull-ups. This exercise allows us different grips and ways of working, and directly affects all the muscles of the back and the shoulders and arms.
To do this we will hang and raise the entire body through the action of the dorsal muscles. But it is important that we hold on correctly. There are different ways of grip to work the most external or internal part of the muscles that make up the back.
The pull-ups offer us different forms of grip and we can perform them with help to gradually evolve in performing the exercise.
In all of them, the movement is the same, consisting of raising the body through the action of the muscles. It is important not to stretch your arms to the maximum, that is, the scapulae must be contracted at all times, ready to activate and raise the load through the action of all the muscles that make them up.
It is important to start small, with assistance. At first it will be more difficult to do it, but little by little, we will be able to increase strength and perform repetitions without needing help. Let’s not forget that it is an exercise that requires strength, control and power to perform.
Deadlift exercises.
Lastly we are going to stop at a type of exercise, which are known as deadlifts. This is one of the best ways to put your muscles to work and make them grow in a more effective and noticeable way.
With deadlift exercises we will work abdomen, arms, glutes, legs and back. But it is important to maintain the correct posture and performing technique. Throughout the exercise the back must remain subtracted and the head aligned with the back.
It is very important to control your posture. The back should be straight and the head aligned so as not to put tension on the lumbar and cervical spine.
The tension of the entire exercise should be concentrated on the lower body and the muscles worked. Never in the lumbar or cervical area of the back. Therefore, the route must be controlled and prevent the back from arching.
If we notice that in any movement the back is arching, it is necessary that we reduce the load and make the path shorter. In this way we will concentrate the tension on the part worked, and not distribute it throughout the body.
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These exercises are a clear example of some of the exercises that will give us the best results when training. All of them are some of the essentials in any training routine.
Therefore, we should not overlook them. It is important that when planning our routines, we include some of these exercises to achieve better results. Sometimes it is difficult for us because all of them are quite demanding on strength and difficult to carry out, but they are the best there is to achieve results.