There are 5 main exercises that are particularly effective for increasing volume, which are: the squat, the deadlift, the military press, the leaning row and the bench press. These are known as compound exercises, since they work several different joints and muscle groups at once. The deadlift is an exercise for the lower body and back that develops glutes, quadriceps, hamstrings and a thick, muscular torso. You can perform different types of deadlifts, such as Romanian deadlifts, which limit the movement of the knees and focus on the movement of the hips; standard deadlifts, which involve flexing the knee and hip equally; and sumo deadlifts with a wide stance, which focus on the buttocks and inner thighs.
The next step in our strength exercises for men to gain weight quickly is a back squat with a barbell. Squats are an essential exercise for a formed lower body. The impressive quadriceps, glutes, calves and abs are just a few of the benefits of performing squats. For muscle development, barbell back squats are preferred, as they allow you to carry a large amount of weight for maximum muscle stimulation.
To perform barbell back squats, stand with your feet shoulder width apart, with the bar resting on your upper back. Take a deep breath, exercise your abs and lower yourself by bending your hips and knees, keeping your chest up and your back straight. Lower until your thighs are parallel to the floor or lower, if possible. Push your whole foot to return to the standing position.
To perform a dumbbell bench press, lie on a flat bench, with your feet firmly on the floor and a dumbbell in each hand next to your chest. Press the dumbbells up until your arms are locked. Slowly lower the dumbbells to the starting position. Push-ups are essential for building muscles in the upper back, dorsals and arms.
Do a wide grip to focus on developing a wide back, a reverse grip to focus on the middle of the back and arms, or a parallel grip for a combination of both. To perform push-ups, hold onto a pull-up bar with the selected grip. Retract your shoulder blades and contract your back. Raise your body toward the bar, start with your chest and keep your elbows close to your body.
Try to hit your chest against the bar. He falls back into a dead end under control. The military press, also called the aerial press, is a great way to build massive muscles in the shoulders and also to improve mobility above the head. Doing them with a barbell allows you to lift a large amount of weight and, at the same time, maintain a good range of motion.
If your shoulders bother you, try doing the dumbbell presses instead. To perform a military press, stand with your feet shoulder width apart, holding a barbell on your upper chest with a grip slightly wider than shoulder width. Activate your trunk and press the bar above your head, fully extending your arms. Keep your head and neck neutral, moving them back slightly as the bar goes over your face.
. Bent rows are another important exercise for building upper back muscles. This movement is ideal for developing a very thick upper torso and defined muscles in the upper back. Use an overhead grip to aim flatter or a reverse grip to aim more in the middle of the back.
The reverse grip is also a little easier on your shoulders if you tend to have shoulder problems. This list of the best strength exercises for men to gain volume quickly ends with bicep push-ups with a barbell. While barbell pushups aren't a compound movement, they're a good addition at the end of an exercise regimen to add a little more work to your biceps and help develop python-like arms that will bust your sleeves and attract attention. To perform barbell bicep pushups, stand with your feet shoulder width apart, holding a barbell in your hand.
Keep your elbows tight at your sides and your upper arms still. Bend the bar toward your chest, contracting your biceps with a strong mind-muscle connection. Slowly reverse the position until your elbows are straight. When it comes to structuring your training plan, George, owner of the CrossFit BFG gym in Leicester (United Kingdom), recommends performing the five movements twice a week, but with different repetition and weight schemes.