Только 7 Упражнений Нужно вам чтобы Набрать Массу

➤ Telegram: https://t.me/strongsilence92 My Instagram: ➤ Alex Mitchell:   / alexmitchel.  . ➤ For advertising and collaboration inquiries, or to order promotional posts, pre-rolls, and post-rolls, please email us at: [email protected] Materials Used: 🎬 Video (Footage Credits): •Original video in English:    • The ONLY 7 Exercises Men Need To Build Muscle   •Gravity Transformation - Fat Loss Experts:    / gravitytrainingsol   •Jeff Nippard:    / icecream4prs   •Jeremy Ethier:    / @jeremyethier   1. Let's Let's start with a very important upper body exercise: pull-ups. If we use a wide grip, this is one of the best exercises for achieving a V-shape. If you can't do pull-ups, don't worry, I'll give you other variations that don't produce nearly the same results. But once you become strong enough to do pure pull-ups, this will become your favorite exercise. It primarily works your lats and biceps, as well as a little of your upper back in the area between your hamstrings and trapezius. You can also do pull-ups with a reverse grip, which is when you grab the barbell or dumbbell press on an incline bench. Presses primarily help build your chest, but also engage your triceps and front delts. This is one of the most powerful upper body movements and is best for the pectoral muscles. When performing chest presses, you should spend the majority of your time on an incline bench, as most people tend to underperform in the upper chest. 3. Next up is the bent-over barbell row. This exercise will engage the rhomboids, which pull your shoulder blades together, as well as the rest of the upper back muscles, developing depth and creating that S-shaped back when viewed from the side. It also helps, but to a lesser extent, by engaging the rear delts and biceps. This is one of the most important exercises for strengthening your lower back, aside from the deadlift, because you engage multiple muscle groups that are involved in all pulling movements. With this basic exercise, you can lift much more weight than if you isolate any of these muscles individually. By strengthening your rhomboids and rear delts, you strengthen your upper back, which helps maintain proper posture. 4. Let's move on to a lower body exercise that simply can't be ignored—namely, the most important one, for me, and that's the barbell squat. If I had to choose just one exercise that would give me maximum strength, power, and muscle tone for my lower body, I couldn't think of anything better than squats. With this exercise, you can engage virtually every muscle in your lower body. Primarily the quadriceps, and then, as the load lessens, the glutes, hamstrings, calves, and even the lower back (in a static position, as stabilizers). 5. Next, one of my favorite, most important, and most unpretentious exercises that you can do anywhere is the dip. The advantage of dips over tom presses is that during the dips, your upper body isn't supported by the bench, and your feet are off the ground. This requires greater stabilization and activates more muscle groups. Plus, the skills and strength you develop with push-ups will transfer to any athletic activity where you control your own bodyweight. They're great for the outer chest. This exercise not only makes your chest bigger but also wider. 6. Let's move on to the lower body again, specifically deadlifts. While squats primarily target the quads, deadlifts and their variations, such as the deadlift, will help you engage your hamstrings much more. However, the classic deadlift targets not only the hamstrings but also the inner thighs, lower back, rhomboids, and trapezius. 7. And another exercise that focuses more on the shoulders is the dumbbell or cable lateral raise. You might be surprised at how uncommon it is, but again, according to an impartial study by Brad Contreras using the Myograph, it's one of the best exercises for the middle deltoid after the cable row. But then again, I realize that cable rows aren't accessible to everyone, unlike dumbbells. And in the beginning, free weights are much more effective than cable rows. Although the cable row also engages almost all deltoid heads.