Barbell set of exercises. The most effective barbell exercise at home. Barbell: exercises at home. Although who cares

Learn how to properly train at home if you have a barbell and a set of plates. Practical recommendations from athletes.

A modern sports equipment is known to every person and is a neck on which pancakes are put on. To prevent them from falling, special clips are used. To facilitate the progression of the load, pancakes of different weights are produced, from 0.25 to 50 kilos.

How to organize barbell workouts at home?

Also, you should remember that between training days there should be a rest of 24 hours. Athletes who are prone to gaining fat mass can increase the frequency of training during the week up to 4-6 times. At the same time, strength training is recommended to be combined with a cardio load, for example, swimming, running, etc.

In autumn and winter, it is worth focusing on strength work, devoting up to 70 percent of the time to it. Leave the remaining 30 percent to various types of aerobic training.

It is very important to choose the right exercises so that they are most effective for you. Try to perform the heaviest movements in the middle of the session, as the muscles will already be warmed up, and thereby reduce the likelihood of injury. When determining the number of sets and repetitions, it is necessary to build on the tasks set.

To increase physical parameters and gain mass, you need to work in 4-5 sets with 5-6 repetitions in each of them. At the same time, it is necessary to remember the importance of the progression of the load. For example, in the previous lesson, you performed a movement with a sports equipment weight of 45 kilos.

You managed to complete 6 repetitions with this working weight in four approaches. In this situation, in the next workout, increase the weight of the barbell to 47.5 kilos and again work in four sets, but with the following number of repetitions:

• 1st set - 6 repetitions.
• 2nd set - from 4 to 5 repetitions.
• 3rd set - from 3 to 4 repetitions.
• 4th set - from 2 to 3 repetitions.

If you want to focus on burning fat and increasing relative strength, then the number of repetitions in one set should be increased to 12-15, and the number of sets is from two to three. The weight of the projectile must be selected so that the last repetition is performed to failure. When you can perform the movement in the amount of 15 repetitions easily enough in the third set, you need to increase the weight of the projectile.

It should also be remembered that at first it is necessary to progress the load by increasing the number of repetitions and only after that increase the working weight of the projectile. Gradually, you need to move from simple movements to complex ones, while increasing the number of sets and repetitions, as well as increasing the working weights. Between sets, rest for about 120 seconds, but during this time you can not sit. Walk slowly to catch your breath.

If you notice that the performance of heavy basic movements is accompanied by prolonged respiratory failure, visual enlargement of blood vessels, reddening of the skin of the face, then it is necessary to reduce the load. To avoid overtraining, you should use training cycles.

How to prevent overtraining during training?

Before the start of each lesson, it is necessary to warm up qualitatively for 10 or 15 minutes. Also remember the importance of performing warm-up movements in the pauses between sets. For example, when doing bench presses, you can shake and massage the working muscles. The main part of each session is devoted to working out all the large muscles of the body, and after completing the workout, perform a hitch.

When compiling a workout program with a barbell at home, you should adhere to the following rules:

• Choose the right weight for sports equipment.
• Performing heavy movements, it is necessary to use special shoes that securely fix the ankle.
• Using various options for performing exercises, you can reduce the load on the articular-ligamentous apparatus.
• Do not heavily load the spinal column in each lesson, alternating movements in sitting, standing and lying positions.

Exercises for training with a barbell at home

1. Bench press in the prone position. This is one of the most popular movements among athletes. To perform it, it is desirable to have a bench, but you can also use a couple of stools, placing them side by side. By changing the grip width, you can shift the focus to the target muscles that you need to develop in the first place. When using a wide grip, the maximum load falls on the muscles of the back, and when using a narrow one, on the triceps.
2. French presses. For this movement, you also want to have a bench, which will increase the amplitude. However, you can also do the French press on the ground.
3. Bench press sitting or standing. This is an excellent movement that will allow you to qualitatively pump the muscles of the shoulder girdle and upper chest. Also note that when performing the exercise, the bar can fall to the chest or behind the head.
4. Shrugs. This movement is aimed at working out the trapezium. If we talk about doing shrags at home, then there is an undeniable advantage here - there are no serious requirements for additional shells. Just choose the optimal weight for yourself, then slightly moving your shoulder joints, start lifting them. But remember that circular movements of the shoulder joints are prohibited.
5. Deadlift. This movement does not lose its effectiveness at home. You can use the classic version of the movement or its variation - the sumo deadlift. Note that novice athletes or athletes with great height should focus on the classic version of the movement. Also, beginners can lower the bar a little below the level of the knee joints, and experienced builders should work with full amplitude and lower the bar to the ground.
6. Pulls in the direction of the belt, inclined position. An excellent movement that engages the back muscles. In this case, you do not need to use large working weights, and special attention must be paid to the technical side of the issue.
7. Squats. Another very popular and effective movement. There are quite a few variations, but beginners should first master the classic movement.

There are also several options here: in which the position of the supporting leg is unchanged until the end of the approach, alternate lunges - forward and backward, as well as the farmer's gait. You can change exercises depending on getting used to the load.

3. Deadlift or deadlift

The exercise involves performing traction on straight legs, in case of discomfort, you can perform Romanian traction - a variant with bent knees.

4. Deadlift

A more difficult option for developing the muscles of the back and legs. When performing traction, it is important to monitor the lower back, which in no case should be rounded.

5. Sumo squats

A variant in which the adductors of the thigh are more involved. Another variation of this exercise are.

6. Bench press vertically (standing or sitting)

To stabilize the body, it is better to perform the exercise while sitting. The classic version is a grip slightly wider than the shoulders.

7. Pull bar to the chin

It is better to perform traction with the palms placed narrowly in the center of the neck. When performing the exercise, you can not swing, the bar must slide along the body .

8. Frontal barbell lifts in front of you

Performed standing, holding the bar with both hands shoulder width apart, it is important to keep the elbows slightly bent. Raise the bar to eye level.

9. Bench press with a wide grip

It is performed on a hill, preferably on a special bench with special racks.

10. Close Grip Press

Exercise develops not only the middle of the pectoral muscles, but also the triceps. Important keep your elbows as close to your body as possible .

11. T-bar pull with one or two hands

The neck is located diagonally, holding one edge with both hands, the second edge touches the floor. Traction is performed in an inclination. You can also perform traction on each arm.

12. Bent Over Row

Performed with slightly bent knees, holding the bar with a medium grip.

The second name is goodmoning. Tilts are performed with a straight back, while the knees are slightly bent. The exercise involves not only the muscles of the back, but also the buttocks and hamstrings.

14. Bending of the arms with a barbell with an average grip

You can also perform the variant with a wide grip while sitting, or concentrated, resting your back against the wall.

15. French Press

It is performed lying on your back. For the convenience of working with the barbell, place your palms shoulder-width apart.

3 day barbell training program

Having chosen a three-day training regimen, you will have to combine several muscle groups in one training day. As an example, the program is designed for three days.

Barbell exercises at home for men

First day- training the muscles of the chest, triceps and front delta.

1. Bench press with a wide grip 3-4 x 8-12.
2. Press with a narrow grip 3-4 x 8-12.
3. 3-4 x 8-12.
4. French press 3-4 x 8-12.
5. Extension of arms with a bar from behind the head 3-4 x 8-12.
6. Front lifts of the bar 3-4 x 8-12.
7. 3-4 x 15-20.

• 1. Wide Grip Bench Press

• 
  

  2. Close grip press

• 
  

• 4. French press

• 
  

  5. Extension of the arms with a bar from behind the head

• 6. Front lifts

• 
  

  7. Twisting

Second day– training of the muscles of the back, biceps and rear delta.

1. Wide Grip Bent over Bar Row for Rear Delta 3-4 x 8-12.
2. Two-handed T-bar row 3-4 x 8-12.
3. Bent-over barbell row 3-4 x 8-12.
4. Bending the arms with a barbell with a wide grip while sitting 3-4 x 8-12.
5. Bending the arms with a reverse average grip 3-4 x 8-12.
6. Twisting 3-4 x 15-20.

• 
  

  1. Wide Grip Bar Row for Back Delt

• 2. T-bar pull with two hands

• 3. Bent Over Row

• 
  

  4. Bending the arms with a barbell with a wide grip while sitting

• 
  

  5. Reverse Medium Grip Curl

• 6. Twisting

The third day- training of the muscles of the legs, middle delta.

1. Squats with a barbell 3-4 x 8-12.
2. Lunges with a barbell 3-4 x 8-12.
3. Deadlift 3-4 x 8-12.
4. 3-4 x 20-25.
5. Bench press from behind the head (standing or sitting) 3-4 x 8-12.
6. Barbell row to the chin 3-4 x 8-12.
7. Twisting 3-4 x 15-20.

• 
  

• 2. Barbell lunges

• 3. Deadlift

• 
  

  4. Rises on socks

• 5. Bench press from behind the head

• 6. Pull bar to the chin

• 7. Twisting

A set of exercises with a barbell for girls

For girls, a plan of circular training with a barbell and body weight is presented. Exercises should be performed for 15-20 repetitions, each exercise is performed one after another without rest. Do three to four rounds per workout. The program is designed for three days a week. Before starting a workout, you should warm up - perform jumps or others for 5-7 minutes.

Day 1.

1. Plie squats.
2. Lunges scissors.
3. Push-ups from the floor or hill.
4. Bench press sitting.
5. Pull to the chin.
6. Press: lying leg raise + bicycle.

• 
  

  1. Plie Squats

• 
  

  2. Lunges scissors

• 
  
• 
  

  4. Push-ups from a hill

• 
  

  5. Seated bench press

• 
  

  6. Pull to the chin

• 
  

  7. Lying leg raise

• 
  

  7. + Bicycle

Day 2

1. Squats with medium feet.
2. Dead traction.
3. Rod pull to the belt.
4. Frontal barbell lifts in front of you.
5. Bench press sitting with an average grip.
6. Abs: repeat day 1.

Greetings to all lovers of a healthy lifestyle and sports!

We all want to look slender and beautiful, strong and embossed, and we are well aware that we cannot achieve such goals without doing strength exercises. The most effective exercises are with a barbell. and without it. Let's consider exercises with a barbell at home.

Just buy a small barbell with a weight for home, now this equipment is not in short supply in sports stores, just look at the length of the neck and the diameters of the pancakes before you buy it. After all, it is necessary that the bar does not take up extra space at home and does not interfere with loved ones. Then continue on to the article where I offer the best and most effective barbell exercises at home.

The barbell is the most effective projectile in power sports, whether it be weightlifting, powerlifting, bodybuilding. Using only one bar at home, you can work out all muscle groups efficiently and effectively. And this applies not only to the strong half of humanity, exercises with a barbell are also suitable for to the floor. The correct execution of approaches and the necessary weight of pancakes will play the most positive effect for you. Not all of us were immediately born Hercules, you need to start with small weights, then you can gradually increase the load, the main thing is correct execution. Therefore, at home, unlike gym we take small weights. By the way, if you don’t know what barbells and barbells are for them, then read about it in. And now let’s go directly to the best and most effective barbell exercises at home.

What exercises can you do at home using a barbell

Deadlift

This exercise is basic and is included in all the complex trainings of all the world's security officials, regardless of their professional level, so you can safely turn on the deadlift to perform an exercise with a barbell at home. When performing a deadlift, 75% of muscle groups are involved. This exercise is great for those who want to gain muscle mass.
When performing this effective exercise at home, muscle groups such as latissimus dorsi back, buttocks, rhomboid, quadriceps, quadriceps and biceps femoris, biceps, triceps, forearms, trapezium. a certain muscle group to a greater or lesser extent, everything is up to you.

Bent over row

If you want to pump up a great back at home, this exercise is for you. Bent over rows have a good effect on the development of the upper part of the latissimus dorsi, rhomboid muscle, and the lower and middle parts of the trapezoid. you take the bar of the bar and the fingers look down, with a reverse grip - when the fingers are pointing up and with a different grip). When performing an approach with the reverse grip option, the biceps are included in the work, the different grip allows you to better hold the bar when choosing very large weights.

Barbell Squat

Barbell at home is the effect when you do a squat with a barbell, which is also basic in powerlifting and bodybuilding. Squatting in combination with a deadlift is the most effective approach for working out all the muscles of the body. back of the thigh), the muscles of the back, abdomen and buttocks also work, and small stabilizer muscles are included. This exercise also has varieties, but it is more suitable for more experienced athletes. barbell with a narrow stance, with a wide stance (sumo), squat with a barbell on the chest, squat with a barbell scissors.

French barbell press

The French press is an effective exercise for working out the triceps. This exercise allows you to pump the triceps along its entire length. When performing this exercise, the emphasis is on working out the long head of the triceps, in addition, the lateral and inner heads of the triceps work, add the elbow muscle here. The path to big arms is the French press, as the triceps muscle makes up 70 percent of the muscle volume of the arm.

Barbell curl for biceps

One of the most popular exercises that we know about. This is the basis for the development of the biceps of the shoulder, the inner surface of the forearm is also included in the work. This effective home exercise is suitable for athletes of any level of training, just watch the weights. biceps is a regular grip and an overhand grip when the fingers look down. In addition, by changing the grip width, you can shift the load either to the outer part (biceps muscle) of the biceps or to the inside.

Bench press up

The effect of this exercise, especially at home, cannot be underestimated, since the deltoid muscles are being worked out. This does not require special simulators. If we take the barbell with a narrow grip, the anterior part of the deltoid muscles, the clavicular part of the pectoralis major muscle and the long head of the triceps will be included in the work, with a wide grip, the front and middle parts of the deltas and the upper sections of the pectoral muscles are pumped. In addition, you can perform these exercises in front of you, lowering as much as possible to the upper part of the chest, or behind the head. You can use the barbell both standing and sitting.

Barbell pull to chin

This basic exercise is also called a broach. In approaches with a barbell, the deltoid muscles work during the broach, especially the middle and back bundle of the deltoid muscles. The barbell pull to the chin can be performed with a wide and narrow grip. With a wide grip, the shoulders mainly work. With a narrow grip, the load is distributed between the deltoid muscles and the trapezoid.

Barbell lunges

Basic exercise, where the buttocks are involved to a large extent, as well as the thigh muscles. An excellent exercise at home. Only you and the barbell. When performing the barbell, be on the shoulders. There is an option when the barbell is located on the chest. , eliminate muscle imbalance (when one muscle group of the legs lags behind the other or vice versa), improve the activation of the gluteal muscles, improve balance and increase stability, unload the spine and reduce the degree of compression of the vertebrae. There are two options for lunges with a barbell. - you put your foot forward and reverse lunge, respectively, take your leg back. There is no significant difference between these approaches, they work out muscle groups in the same way. on the front leg, which is not mobile.

Forward bends with a barbell

An exercise that you can effectively perform at home. Forward bends with a bar are designed to train the lower back (rectifiers). Leg muscles are involved - biceps and glutes. This exercise is also called GOOD MORNING, bow-greeting. The bar is located on the shoulders. knees in starting position. This will increase stability. Bends with straight legs can only be performed by experienced athletes whose hip joint has excellent mobility. Tilts perfectly stretch all the muscles of the back of the thigh. There are options that complicate the classic performance. when we perform sitting on a bench or chair.

Here are some barbell exercises that you can effectively do at home. You can create a complex from them yourself, having only one athletic equipment. Remember to use an athletic belt for safety and a barbell stand on the floor so as not to scare the living neighbors downstairs. And of course, the most important thing is desire and attitude, the rest is sure to work out. Sincerely, Sergey.

This article has selected the most effective barbell exercises with detailed instructions for their implementation, as well as tips on choosing the weight of your sports equipment.

Weight selection

This is a mandatory procedure that precedes any barbell exercises. It is extremely important to correctly determine this parameter, otherwise it will not be possible to achieve a positive result in building muscle mass, this is done solely through trials and experiments.

For successful implementation of this process, the following tips can be given:

1. To start put the average weight, for men it is about 40-50 kg., For women 20-25 kg., It is best for beginners to focus on their feelings.
2. try performing basic exercises, to increase muscle mass, it usually takes from 6 to 12 repetitions, if the selected weight does not allow them to be completed, then it must be reduced.
3. If after 12 repetitions it remains possible to continue performing the exercises, and the muscles are not tired at all, then you can try to increase the weight by another 10 kg, since the established load will not be enough for muscle growth.

A set of exercises

Below is a complete set of exercises that are performed using a barbell. In total, it is required to complete from 3 to 5 approaches, each consisting of 6-12 repetitions of the exercise.

The maximum indicator is aimed at developing endurance and strength in athletes. For a simple increase in muscle mass of the whole body, 3-4 sets with an average rep rate are enough.

Bench press

The bench press is one of the basic exercises with which it is recommended to begin training for beginners in order to understand their specifics.

1. Take a lying position on, designed to perform a bench press in such a position.
2. Arms should hold the bar so that the distance between them is about 55-60 cm.
3. main support to support the bar, the palms should be, so the hands should not be twisted, the thumbs should be located on top.
4. Take off the bar and take a starting position in which the elbows should be at right angles to the back.
5. When making lowering movements, the bar must be moved at a slight incline, this minimizes the load on the shoulders and forearms, which reduces the risk of injury.
6. touch point when lowering the bar should be a few centimeters lower than when it was in its original vertical position.
7. For newbies 6-12 repetitions of the exercise will be enough depending on the sensations, changing their number is aimed at developing strength and endurance, but not for building muscle.

Deadlift

There are a number of different executions of the deadlift, the classic version is discussed in detail below:

1. Approaching the vulture you need to spread your legs wide apart.
2. Take the bar direct grip, this is done at the moment of squatting.
3. When the hands are in a vertical position, the forearms should be located above the neck.
4. Implementation of traction begins after the exhalation, before that it is necessary to collect the maximum amount of air into the lungs.
5. After that, as the bar is raised above the level of the knees, it will be necessary to straighten up and bring the shoulder blades as close to each other as possible.
6. When lowering the bar down, the pelvis is retracted, and the lower back bends, but it is required to try not to change the position of the shoulder blades brought together. After the sports equipment is below the level of the knees, you can sit down so that the pancakes touch the floor surface.

Bent over row

This exercise is one of the most effective for working out the muscles of the dorsal region and increasing their total mass, it is performed as follows:

1. Barbell is captured from above, the palms should be at this moment wider than the shoulders.
2. Bending your knees, to make a significant lean forward so that the body is in a position parallel to the floor surface, the arms must be kept as straight as possible.
3. On exhalation it is necessary to lift the bar with a powerful jerk, pull it until it touches the lower abdomen.
4. try hard bring the shoulder blades together as much as possible, without leaving the indicated position.
5. commit take a deep breath and return to the starting position.

Squats

There are various modifications of barbell squats designed for experienced athletes, below is the classic version, designed for people with any level of training:

1. Barbell taken with a wide grip, the lower back bends, after which the neck is placed on the shoulders.
2. Legs should be widely spaced, elbows pulled back to bring the shoulder blades as close as possible.
3. Take a deep breath and squat so that the thighs are parallel to the floor surface. If the physical form and preparation allow, then you can bend them even more.
4. Having exhaled, take the starting position.

french press

It is one of the most specific exercises, which is primarily aimed at a comprehensive and high-quality study of the triceps.

It is performed as follows:

1. Take a lying position, the bar should be taken with a narrow grip. At the same time, you need to try to slightly deflect your hands vertically, this will create an additional load on the triceps for its better and more efficient study.
2. Take a deep breath, then you need to bend both arms at the elbow joints to lower the bar to the level of the head.
3. Take a breath, straighten both arms, which will allow you to return to the original position.

Curl for biceps

This is one of the most effective exercises, which during its execution allows you to maximize the use and work out of the biceps, it is carried out according to the following algorithm:

1. must be taken from the lower side, while the arms should not be bent at the elbows or shoulders.
2. Legs it is required to be widely spaced, the knees are allowed to be slightly bent.
3. Exhale air from lungs, bend your elbows to exercise .
4. Take a deep breath, lower the sports equipment and return to the starting position.

Press up

Pressing up from the chest is another effective basic course exercise that is performed while standing.

It is carried out as follows:

1. Maximum straighten your back grab the bar with your hands and lift the sports equipment high up, legs should be wide apart during execution.
2. Take a breath and begin to slowly lower the barbell until it is near the top of the chest.
3. Press up performed on exhalation.

However, this exercise can be performed not only standing, but also from a sitting position:

1. Take a seated position on the bench, while the legs must be used to securely rest on the floor surface.
2. Maximize your lower back, grab the bar with your hands and remove the sports equipment from the holders, while placing it high above your head.
3. When inhaling gently lower the bar at an angle so that it reaches the upper chest area, as you exhale, return it to its original position above your head.

Pull to the chin

Also included in the basic course, the exercise is designed to develop the deltoid muscle group, it is carried out as follows:

1. The neck is taken with a medium grip, while the arms should be slightly bent at the elbow joints.
2. Breathing out the air from the lungs, lift the barbell up, while the elbows must be spread in different directions. The projectile should be tried as much as possible to pull towards the chin.
3. Take a little break, freezing in this position, then take a deep breath and return to the starting position.

Lunges

Lunges work the muscles of the buttocks the most, but the biceps of the thighs and quadriceps also receive a load.

It is necessary to perform these exercises according to the following algorithm:

1. Take a step back with one foot and put it on the toe, in this position it should remain in the future.
2. Position the neck on your shoulders.
3. Taking a deep breath, start to make movements down - squats.
4. To start position you need to come back on the exhale.

There are modified variations of the exercise, such as lunges to the side or additional use of a special platform. This allows you to increase the number of muscle groups that are involved in the workout.

forward bends

The forward bend is an extremely effective exercise because it targets the lower back muscles, but it also engages a number of other muscle groups, including the glutes.

Such slopes are performed as follows:

1. Vulture must be placed on the back of the shoulders.
2. try hard bring the shoulder blades together as much as possible, bend the knees slightly.
3. Taking a breath, start bending the hips and at the same time try to move them back, while the body should begin to lower until it takes a position that will be parallel to the floor surface.
4. Exhaling all the air from the lungs to take the starting position.

What muscles are the exercises designed for?

Since the performance of various exercises with a barbell is designed to develop different groups muscles, you need to know some features in order to compose your program in the most appropriate way:

1. All arm muscles develop well when making various kinds traction and bench press, if the goal is to pump them specifically, then such exercises must be performed 10-15 times in 5 sets in one workout.
2. To work out the muscles of the chest area There are many different exercises, the French bench press is considered the most effective.
3. Spinal muscles are usually worked out when performing various types of bench presses and deadlifts in a standing position, as well as when performing tilts, squats and lunges with a barbell.
4. leg muscles are most effectively worked out when performing squats with a barbell. During training, it is necessary to ensure that the back is always in a straight position, which greatly affects the load on the legs, and, consequently, their development.

When compiling training programs for beginner bodybuilders, in most cases, a classic approach is used, based on three key principles: the use of basic exercises, working out the whole body in one workout, the priority of free weights over simulators. Such programs are easily implemented at home. The low equipment of home gyms in this case is not a limiting factor. A novice athlete can solve the problems of the initial stage of training with a minimum set of funds. All he will need for training is a barbell, a rack, a bench press and a pair of collapsible dumbbells. If there are no dumbbells, you can do without them - in many exercises, dumbbells are successfully replaced by a barbell.

The goal of the initial stage of training is to master the technique of working with a barbell and give the first powerful impetus to the growth of muscle mass. The latter is achieved by stimulating the production of anabolic hormones. Only basic exercises can boost hormonal synthesis as much as possible. They immediately involve entire muscle layers in the work, make the muscles work to their full potential, provoke increased secretion of testosterone and somatotropin. If an athlete is faced with the task of building muscle mass, his training should include the following exercises:

• Deadlift.

Effect: loads a large number of muscles, especially the muscles of the back, buttocks and thighs. Technique: from a standing position, lean forward, take the barbell with an overhand grip and, straightening up, raise it to the level of the hips. It is important to ensure that the back does not take on the entire load. The lifting of the projectile should be carried out due to the tension of the muscles of the back, legs and abs. At first, it is better for beginners to limit themselves to a small weight of the projectile.

• Bench press on a horizontal bench.

Basic upper body exercise. Effectively loads the pectoral muscles. Technique: take the bar from the racks, lower it to the chest, squeeze it up and linger at the peak point for 1-2 seconds. On the bench, you need to position yourself so that the feet rest on the floor, the shoulder blades are brought together and pressed to the surface. If discomfort is felt in the shoulder joints (burning, pain), then it is necessary to lose the weight of the projectile or reduce the amplitude of movement - do not lower the barbell completely.

• Squats.

Used in strength fitness to train the lower extremities. Technique: place the barbell on your shoulders, spread your legs shoulder-width apart and lower yourself into a squat. The downward movement begins with the abduction of the pelvis back - as when sitting on a chair. The weight of the body falls on the entire foot, the heels do not come off the floor. At the lowest point, the thighs are parallel to the floor, the knees are slightly spread apart and do not extend beyond the line of the feet. The back is not rounded. Compliance with all the nuances of the technique protects against injuries and increases the effectiveness of training.

• Bench press standing.

The key exercise for working out deltas. Gives a load to the trapezium, triceps and other muscles of the shoulder girdle. Technique: spread your legs shoulder-width apart, put the barbell on your chest, push it up over your head and slowly lower it to your chest. For a more complete study of the shed belt, you can alternate the regular press with the press from behind the head. However, to comfortably perform this variation of the presses, you need to have good mobility in the shoulder joints. In standing presses, you should not take a lot of weight: firstly, it is not safe for the spine, and secondly, the heavy weight of the projectile does not allow you to press with the correct technique.

• Lifting the bar for biceps.

The exercise belongs to isolating, but it is often included in sets of exercises for beginner bodybuilders. Curls for biceps give a good load to the biceps and a number of muscles in the forearms. Technique: stand up straight, holding the bar with an average grip from below, bend your arms and lift the projectile, bringing it closer to your chest. In lifting the biceps, it is not recommended to take a lot of weight so as not to provoke deviations of the body, deflections in the back and the inclusion of non-target muscles in the work.

You can also add incline barbell rows to build a powerful back and French bench press to develop triceps in your home workout routine. The abdominal press is worked out with exercises with its own weight. The upper segment of the press is trained by twisting, the lower segment by lifting the legs. It is convenient to perform leg raises on the horizontal bar. If there is no home horizontal bar, you need to lie on the floor and fix the body, putting your hands behind your head and grabbing some kind of support. In lifting the body, weights can be used to increase the load: the disk from the bar is held on the chest or in outstretched arms. Another useful bodyweight exercise is push-ups. Push-ups are used to train the muscles of the chest and triceps.

At independent work with a barbell, a beginner bodybuilder should pay attention to several important points:

• Every workout should start with a warm-up.

Gymnastics, stretching, running in place, jumping - any simple exercise will do. Pre-warming makes strength training safer by significantly reducing the risk of injury. At the end of the workout, a hitch is necessarily performed, consisting of stretching exercises. Stretching at the end of a workout relaxes tight muscles and reduces post-workout pain.

• Beginners can choose the optimal working weight for themselves using a simple scheme: first, a weight is taken, with which it turns out to do 6-8 repetitions in two approaches.

Gradually, the number of repetitions in the approaches is brought to 12. After that, the third approach is added and again the exercise is repeated 8 times in each approach. When the number of approaches is brought to 12, you can add 4 approaches and start again with 8 repetitions.

• Three sessions per week is the most preferred training frequency.

If you train more often, the body may not have enough time to recover, and this will negatively affect the growth of muscle mass.

• The training athlete must properly organize the diet.

The main requirement when building mass is to provide the body with a sufficient amount of protein. The daily norm of proteins for athletes practicing fitness with weights is 2.3-2.5 g / kg of weight. A limited amount of protein is absorbed at one meal, so you should eat fractionally, eating 5-6 times a day.

A set of exercises for beginners is as follows:

• bench press - 3 x 12;
• squats - 3 x 12;
• bench press - 3 x 12;
• deadlift - 3 x 12;
• lifts for biceps - 3 x 12;
• rod thrust in the slope - 3 x 12;
• push-ups from the floor - 3 x 12;
• working out the press (twisting, leg lifts) - 3 x 15.

At the initial stage, the composition of the exercises for each workout will be the same. Over time, several exercises with dumbbells can be added to the basic complex. It is better to put them after loads with a barbell in order to refine the target muscles. So, the deltoid muscles can be loaded not only with a barbell bench press, but also with alternate lifting of dumbbells in front of you, wiring dumbbells in an incline and swinging dumbbells through the sides. For training triceps, push-ups with a narrow setting of arms, a barbell triceps raise and a dumbbell triceps raise in an incline are used. Bench presses and squats are performed with both a barbell and dumbbells.

When adding new exercises, increasing the working weight and increasing the number of repetitions, it becomes necessary to organize the training process in a new way. Over time, it is recommended to switch to a split system - a separate training method, when strictly defined muscle groups are worked out on different days, for example:

• Monday - chest, triceps, deltas;
• Wednesday - back, biceps, abs;
• Friday - legs, buttocks, abs.

The split method allows you to increase the load on specific muscle groups without increasing the total amount of load in a single workout. If desired, you can use a four-day or five-day split. It is recommended to switch to a split system no earlier than after 3-6 months of full body training (working out the whole body).