The most effective exercises with a barbell at home - the path to muscle growth

When the goal is muscle growth, the dumbbells lose the barbell in effectiveness. Great weight, the possibility of increasing intensity - these are the main conditions for the development of muscles.

Exercises with a barbell at home are chosen by serious athletes who have thoroughly prepared - they have acquired a stand, bench, belt to make training safer and more diverse. Why the barbell? Because it increases the effectiveness of basic exercises - those that are responsible for the production of testosterone.

How to gain muscle mass?

Male hormone, along with growth hormone, promotes muscle gain. Studies have shown that squatting, push-ups and deadlifts contribute most to the development of these substances. A jerk with a barbell is considered a difficult maneuver for beginners who are worried about increasing muscle mass. Therefore, other basic exercises should be performed instead.

The following exercises with a barbell at home must be included in the program for muscle growth:

1. Deadlift trains many muscles (75% of the whole body), loads the heart and lungs, but is considered to be traumatic - the technique is always higher than the working weight. It is important when lowering the bar below the knees to maintain a straight back and take your hips back. Static stress along the entire back surface of the legs and buttocks is a sign of correct execution.
2. Squats for the development of quadriceps, buttocks, thigh and lower leg biceps. A multi-joint exercise with a lot of pancake weight trains your shoulders and abs well. The technique in the exercise for legs with a barbell is in the first place, since there is a chance of injuring the lower back. Squats “to the knees” are the most blatant mistake of beginners, who instead of aligning the back and pulling the hips back load the joints.
3. The bench press with a barbell effectively trains the entire array of pectoral muscles, and also involves the triceps and shoulders. For exercises with large weights should go only after the development of push-ups in order to feel the tension of the pectoral muscles. The bench press can be performed without a rack on the floor, and lift the barbell with pancakes on supports (books, chairs). Changing the grip from wide to narrow, you can get an effective version of the triceps exercise with a barbell - try to spread your elbows as wide as possible.
4. The rod pull to the belt is superior in efficiency to working with a block simulator and the use of dumbbells, since it allows you to use the back muscles, load the shoulders, chest, arm muscles and even legs. Bent knees, a slight deflection in the lower back, a flat back and shoulders laid back are the conditions for the correct technique for performing and building up mass. It is better to practice exercises with a barbell at home with an average weight to avoid injuries.
5. Army bench press involves vertical weight lifting in a standing position. The maximum load falls on the shoulders, while the muscles of the back and the press make efforts. Lower the barbell on the chest, and with a vertical push, keep the spine in a neutral position (do not bend or bend).

The listed basic exercises with a barbell at home must be in the beginner's program. Of course, they can be supplemented with local loads - French bench press, lifting the biceps, extension of the arms with a barbell, scars to make a full-fledged program for training 2-3 times a week.